Structure your training appropriately, factoring in the essentials (sleep, work, social time, family commitments, etc) and allow for adequate periods of rest. In addition to improving your physical recovery, you will give your mind a chance to relax and wind down…Ĭreate a training plan/diary – Periodise your training. Your most intense period of recovery is sleep. Get more sleep – The average adult should get 7 – 9 hours of sleep per night. Whether it be a beer or an ice cream sundae, incentives like this may help you to maintain your healthy eating throughout the week. Your body will be receiving vital minerals, vitamins, electrolytes, carbohydrates, proteins and the right kind of fats to promote recovery.ĭo treat yourself though, every now and again.
Healthy foods in general (vegetables, fruits, wholegrain), along with generous amounts of water will help to prevent overtraining. If the standard of your physical performance in races falls, this may be a sign of overtraining.Įat well – A balanced diet will likely result in an improvement in performance. Consistently poor physical performance – This is relative to how you physically perform, not where you finish in a race.Irritability – You might not notice it yourself, but others may inform you of it.Reduced heart rate variability – Your heart rate varies less during exercise.You will feel fatigued after adequate periods of rest. Constant tiredness – This is different from being tired from a hard training session.Constant muscle soreness – Your legs will hurt when doing the basic things, such as walking upstairs.Some effects of overtraining are listed below: From those who ride fewer than 100 miles a week, to the lucky few who may spend all their time riding, and cover 400+ miles a week, overtraining can have some nasty negative effects on your physical and mental state.
Goldencheetah training with tss full#
But if you create micro-tears faster than your body can repair them, your muscles will not be able to function to their full potential. Your body usually has enough time to repair these micro-tears, with sufficient recovery, resulting in stronger muscles. When your body is unable to recover quick enough from the load of stress caused by physical activity, your ability to perform will fall, and ‘plateauing’ will occur – Your physical improvements will come to a halt, as your muscles are not in their optimum condition to deliver winning performances.Īs your muscles undergo stress, they experience microscopic damage (microtrauma). Overtraining is the result of giving your body more physical stress than it can handle. His lacklustre rides have been attributed to overtraining. Kwiatkowski slipped from 26th to 67th in the UCI World Rankings (individual).
The 2016 season was largely one to be forgotten, for Michal Kwiatkowski, a former World Road Race Champion.Īfter a promising start to his season, taking top spot at E3 – Harelbeke, Kwiatkowski’s dominance faded his notable achievements diluted in a list of DNFs and subpar – performances. But is it really just ‘train, train, train’? ‘No pain, no gain’, ‘train hard, win easy’, ‘pain is temporary, glory is forever’ are some mantras that many pro-wannabes live-by. To develop our mental and physical strength, to compete in more races, and to win more races. The more we train, the more we will succeed.
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