{"id":3456,"date":"2015-02-28T19:32:40","date_gmt":"2015-03-01T03:32:40","guid":{"rendered":"http:\/\/silversagecenter.com\/staging\/?p=3456"},"modified":"2015-03-01T20:08:36","modified_gmt":"2015-03-02T04:08:36","slug":"less-recognizing-overtraining-happens","status":"publish","type":"post","link":"http:\/\/silversagecenter.com\/staging\/less-recognizing-overtraining-happens\/","title":{"rendered":"When Less is More: Recognizing overtraining and what to do about it when it happens"},"content":{"rendered":"

Post by Silver Sage sponsored, Reno WheelWoman Laurie Marlowe.<\/p>\n

Last month I had the most incredible opportunity.\u00a0\u00a0 I met with the eight-woman \u201cBike Like a Girl\u201d RAAM team for a weekend training camp in Death Valley.\u00a0 Joining us was Julie Young, Director of \u00a0Silver Sage Sports and Fitness Lab and \u00a0Head Coach at O2fitness.\u00a0 Our group was rounded out by another dozen or so cyclists from Reno, and now included 3 of my female Reno Wheelman teammates that I regularly train with. Needless to say, fueled by the energy of an amazing group of women, the spectacular setting, and exhilarating climbs and descents, I worked myself over pretty hard that weekend.\u00a0\u00a0 Especially given that it was only January; my mileage base was extremely limited and my climbing base almost nil since October.\u00a0 Not sure how I did it, but I dug deep and managed to hang in there for 2 grueling days of climbing that totaled 14,000\u2019 vertical feet in 103 miles and with grades that rivaled the Mortilolo.\u00a0\u00a0\u00a0 Oh, and did I mention the Santa Anna winds?<\/p>\n

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When returned to Reno I was grateful to have had the opportunity to jumpstart my training.\u00a0\u00a0 I felt strong.\u00a0\u00a0 Unseasonably warm weather allowed a lot more outdoor riding.\u00a0 A week later I did a particularly grueling 90-minute indoor interval training session.\u00a0 The next day, a 4-hour endurance ride with plenty of hills.\u00a0 Still feeling good . . .<\/p>\n

In yoga on Monday, I felt weak.\u00a0 Kind of weird, since I\u2019ve felt a lot stronger in yoga since starting Julie\u2019s workouts last fall.\u00a0\u00a0 Wednesday\u2019s core class had me crying for mercy.\u00a0 The next weekend on my rides I noticed a couple of things.\u00a0\u00a0 #1, I couldn\u2019t get my HR up.\u00a0 My threshold HR at this time of year is around 165 but I was struggling to get it above 150.\u00a0 On a short hill, I picked up my pace, challenging my husband to a sprint to the top.\u00a0 Big mistake, my heart rate hit 160 and I cratered.\u00a0 He pulled away easily, leaving me in the dust and with nothing left in the tank.\u00a0\u00a0 I noticed a couple of other things too that week.\u00a0 I was sleeping like crap.\u00a0 And not surprisingly really tired during the day. \u00a0\u00a0And I was having aching pain in my hands, which I have come to recognize as a signal that my diet could be better, i.e. inflammation.\u00a0 Cytokines?<\/p>\n

I contacted Julie and let her know what was going on.\u00a0 She confirmed what I suspected. I had unintentionally ramped up my training too quickly on a limited base\u2014essentially leading to an overtraining response.\u00a0\u00a0 She suggested that I take it easy for a week or so. Additionally, she recommended that for now we alter my workouts to include only one threshold workout per week, and to substitute a strength vs. threshold workout in my weekly plan.\u00a0 \u00a0She also made an interesting observation.\u00a0 She told me, \u201cI always do a better job of making sure I fit rest into my workout plan when I have a dedicated event that I\u2019m training for.\u201d<\/p>\n

Followed her advice and I\u2019m back at it.\u00a0 Took a couple of weeks to feel like myself again, but I\u2019m there; and a little wiser.\u00a0\u00a0 And I\u2019m going to make sure that from now on my training plan includes REST, as well as quality time and my bike.<\/p>\n","protected":false},"excerpt":{"rendered":"

Post by Silver Sage sponsored, Reno WheelWoman Laurie Marlowe. Last month I had the most incredible opportunity.\u00a0\u00a0 I met with the eight-woman \u201cBike Like a Girl\u201d RAAM team for a weekend training camp in Death Valley.\u00a0 Joining us was Julie Young, Director of \u00a0Silver Sage Sports and Fitness Lab and \u00a0Head Coach at O2fitness.\u00a0 Our […]<\/p>\n","protected":false},"author":7,"featured_media":3457,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-athletes-blog"],"_links":{"self":[{"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/posts\/3456","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/comments?post=3456"}],"version-history":[{"count":2,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/posts\/3456\/revisions"}],"predecessor-version":[{"id":3460,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/posts\/3456\/revisions\/3460"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/media\/3457"}],"wp:attachment":[{"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/media?parent=3456"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/categories?post=3456"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/silversagecenter.com\/staging\/wp-json\/wp\/v2\/tags?post=3456"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}