Overtraining - regular suffering!
MikeL
Posts: 7
in General Chat
Had a use of the search function and surprisingly didnt uncover anything on this topic, so wanted to ask, is anyone a more-than-usual sufferer of symptoms linked to over-training?
I regularly (far too regularly) suffer colds etc and occasionally manage to give myself proper exhaustion... not really sure how as I eat properly, get the vits in and aim for around 8 hours sleep a night. I do aim to train every day and usually rack up about 7-10 hours a week, which shouldnt be overdoing it for the food and rest i usually get.
Does anyone have methods for preventing a depleted immune system etc? Not too happy with the "whenever i feel like im going grabbing a rest-week and the cartons of orange juice" method!
I regularly (far too regularly) suffer colds etc and occasionally manage to give myself proper exhaustion... not really sure how as I eat properly, get the vits in and aim for around 8 hours sleep a night. I do aim to train every day and usually rack up about 7-10 hours a week, which shouldnt be overdoing it for the food and rest i usually get.
Does anyone have methods for preventing a depleted immune system etc? Not too happy with the "whenever i feel like im going grabbing a rest-week and the cartons of orange juice" method!
0
Comments
Have you had a blood analysis done by a doctor??
I too suffered from too much colds, periods of non-training due to sickness, ...
Since I built in one total non-training day a week, and watch my hours of sleep, had no problems since. Or maybe I'm just lucky over the past year.[8D]
It could be because your body just isnt recovering. You may be doing what you consider to be fairly medium training, not too hard, but not easy every day thinking that as long as you don't go hard every day you should be ok.
You may find it is better to alternate hard and easy days. I do very hard, very easy etc. then rest 1 day a week. I find I always have loads of energy for each session.
I also don't do many long sessions, I save these for the weekend, I do 2/3 short hard sessions on my hard day and 2 easy sessions on the easy day.
Remember its after the really hard sessions when you need the nutrition most, and you are most susceptible to infection. Even if you don't feel like it youve got to eat lots, including lots of protein because of the need to produce antibodies etc in the event of an invading infection.
Some studies have linked a severe drop in blood glutamine as the cause of decreased immunity and slow recovery, So i take a glutamine tablet after i train.
I also take an Echinachea tablet, this is a herb that was used as an antibotic prior to their creation apparently. Almost all the studies on this have produce a decreased incidence of illness.
I'm not sure if these things work, but i rarely feel like I've overtrained and never get ill!
My advice is get a good coach, train in steps, programme rest/active recovery day per week
TommiTri - Its 6-7 days a week, and its usually 1 or 2 sessions a day of about an hour - hour 1/2 each. Ranges from cardio to bodyweight/endurance weight training - lots and lots of running too, as it is the superior cv exercise (don't bite, i dont mean it, honest!)
Food-wise, cereals, eggs, lots of salads, big on chicken too.
treefrog - any idea what steps you'd suggest, i know of a few systems but mainly for getting "massive" though, is a similar "endurance base - intensity phase - maximal ability" set up tailored more for the current discipline what you mean?
godluvsatrier - Im not good at listening to my body until it gets liek this it seems, cheers for the well wishes though! No-one likes to be unable to train at their peak!
Then lay down a sound endurance foundation over the winter ie LSD - long slow distance, basically long distance at 55-75% maximum (various ways to find maximum - that's why you need to read and learn) in all 3 disciplines. This is what we in rowing call "money in the bank". The next phase is interval training (measured & structured speedwork), this is investing the money you put into the bank. The final phase is the race phase when you get to spend the money. In the first race you may spend it cautiously, in the second one you spend it to your limit, and in your third event you write cheques you cannot honour! Good luck