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kliengordan
Question:
Recovery from Overtraining
I am a 21 year old male competitive cyclist and have been struggling with over training syndrome and trying to recover. For a period of about 4 weeks I was experiencing symptoms of overtraining including chronic fatigue, digestive troubles, insomnia, slow recovery, low libido, poor concentration and reduced performance for roughly one month. During this time I was training and competing in early season races for a total of 10-14 hours per week. Currently I have been resting and completing low intensity active recovery sessions of less than 1 hour for the past one month. I have always been a very active individual and have competed at a high regional level in both swimming and triathlon before pursuing cycling full time 2 years ago.
Currently I am wondering if I still need to spend more time resting, or if I should be okay to resume some easy workouts. How long will it be before I can train again and what is the best way to build my fitness back?
Asked by kliengordan - 3 answers - 13 weeks 5 days ago
apm5060
The best thing to do is listen to your body. Start introducing high intensity intervals once you feel ready and see how your body responds. If it doesnt go well, take more rest.
Submitted 13 weeks 3 days ago by apm5060scousemouse78
The best two things you can do are; rest; consume in correct intake. hopefully you will know what your resting heart rate is... either relax for 20 minutes or check when u wake up. if your RHR is over ten beats above this in the morning then that is because your body is still performing minor miracles so give it more time. also, make sure you are taking in your glycogen and vits for your body to perform its little wonders. Once back to normal, resume a 'steady' or prescribed programme... don't guess as 99% people - myself included - think they can do more than they actually are capable. Trust me, i have done it myself!!
Submitted 13 weeks 11 hours ago by scousemouse78AlexWolf
Recovering from overtraining can take a long time. Always increase volume of work before intensity when building back up your training regime and fitness. Dont introduce high intensity intervals as a marker of where you are - can seriously increase the time it will take to recover. low intensity steady state work is critical in the early periods. Remember to have adequate recovery days and and weeks.
Submitted 12 weeks 1 day ago by AlexWolf