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Recovery and The Fatigue Syndromes Overtraining, Overreaching, and Chronic Fatigue Recovery along with diet and structured exercise is the third pillar of a successful training program.
And increase the odds of sliding into one of the overtraining syndromes. This is a nice summary of recovery by Dr. A few points that I would emphasize: Continue to push training interval days when your body say "enough" and you not only limit the intensity of future training sessions you need to improve but also increase the risk of over training syndromes.
When you are training properly, your muscles can feel sore every morning. Almost all top runners, cyclists and weight lifters do huge volumes of work, and most of it is on their less-intense recovery days Active recovery should be of limited intensity that does not interfere with the healing process It is part of the training process in that physiologic over load with exercise, or gradually increasing work load, is the stimulus which leads to adaptation and performance improvement.
Fatigue lets us know that we are pushing our physical limits. However, in certain circumstances, fatigue can be a warning that we are pushing too hard that there is an imbalance between exercise and recoveryThe road to the improvement of my temper indicate the need to back off or risk an actual deterioration in our performance.
This is a common dilemma in a personal training program: Hard work makes us faster, but how much is too much? The bonk fatigue resulting from muscle glycogen depletion usually develops 1 to 2 hours into a ride. It is a particular problem if "on the bike" glucose supplements are not used to extend internal muscle glycogen stores.
Post ride fatigue is a normal response to several hours of vigorous exercise and indicates we are pushing our training limits. It leads to improved performance the next time out.
Overreaching is the next step up - the fatigue we feel at the end of a particularly hard week of riding. It blends with 2, and will, with recovery, make us faster and stronger. It is also a warning that we are flirting with overtraining.
Overtraining is the debilitating and often long term lasting weeks to months fatigue which limits rather than stimulates improvement in performance. Pathological fatigue related to illness A regular rider needs to routinely assess his or her level of post ride fatigue, trying to walk the fine line separating post exercise fatigue necessary if one is pushing them-self and overtraining which can only hinder future performance.
This is made even more complicated in that: And there are potential risks beyond overtraining fatigue. The data is pretty clear. You can over exercise your cardiovascular system - to the detriment of your physical health.
But how much is too much? Unfortunately we, the baby boomers, are at the leading edge of the curve of a new group of ultra athletes - and only time will sort out the answer.
Until then each of us will have to answer that for ourselves. To minimize the risk of overtraining, you should include at least one and occasionally two rest days per week along with a day of easy spinning.
Over reaching is a normal part of the training cycle.
It may require several extra and unplanned recovery days. To push ahead is to risk a level of overtraining which may require a month or two off the bike to recover. Be particularly sensitive to overtraining as your signal of pushing too hard if you have made a sudden or dramatic change in: A single training bout per day was previously considered sufficient, whereas today??
Consequently, the number of athletes who are overtraining and have insufficient rest is increasing. The positive result of training in any sport is adaptation and improved performance: Overtraining results from an imbalance between training and recovery, exercise and exercise capacity, stress and stress tolerance.
Elite sports require large numbers of training hours per week. It is assumed that the relationship between training and improved performance is an inverted U-shape.
Overreaching short term overtraining is most likely associated with insufficient recovery in the muscle with a decline in ATP levels. Overtraining is a more complicated physiologic problem, perhaps related to failure of the hypothalamus to cope with the total amount of stress.
This can be a "within-day" energy imbalance or deficiency as per this study which documented ". Most regular cyclists have learned that it is not very hard to justify that extra serving at dinner after a day of riding, and see the extra pounds slowing add up.
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