Questions about overtraining?

[WindingRoad]

OK I have some questions about do's and don't of training for multiple events. I see how many of you do triathlons so I would appreciate any advice anyone has to offer.

I am first of all training for road racing season and the weather is total crap here in Indianapolis so I can't really get outside right now. So.... to offset this I have started swimming and weight training these last two weeks. I have been running for about 6 months now and I'm training for a half marathon in May. I am noticing that my mileage for running is actually getting less because I am feeling awful during my runs??? Super sore and heavy, stiff legs. I wonder if the swimming is playing a part in my agony? Weight training I've done a lot over the years so I kinda know what to expect with that but I've not combined these things before. I have only done road racing and am branching out into some new things this year. What do you all think, is this normal because I'm changing things up or am I overdoing it? I've been swimming 2X a week for about 45 minutes to an hour. I usually lift on the days I run. I alternate swim and run/lift days. Then one day a week I try to work in some cycling outside. It seems the running has helped my cycling but since I've added the swimming and lifting I have felt weak on the bike too? This is very discouraging and I'm just not sure what to do.

[Eden]

First and foremost listen to your body. It certainly seems to be telling you that you are doing too much. Feeling weak or sore and losing ground in your performance are classic signs.

How much is too much can be very different from person to person, so its hard to say that this workout schedule or that one is going to be over training, but there are a few rules of thumb. Do give yourself at least one rest day during the week - no workouts at all. Do increase training volume slowly. Do listen carefully to your body - if you get hurt or sick take it easy and if you find yourself sore all of the time rest!

It sounds like you at the stage now where you should be able to recover just by taking a little time off and taking it a bit easier. Don't let it go too far though... you can get into a downward spiral that leads to having to take significant time off to recover!

[spindizzy]

+1 to what Eden says.

It is crucial that you allow your body to recover. I always have 1 day off a week; rest week - sometimes 2. My training is in 4 week cycles, 1-3 being progressively harder, 4th week is recovery week where I still do workouts but with decreased volume and intensity. Physically, it helps to avoid injury and allows me to recover and mentally it makes me very, very happy!

I am on a rest week now..can you tell? happy, happy, happy....

[OakLeaf]

I think that every body needs at least one easy day per week, and that tends to increase as we get older (you didn't say how old you are). It doesn't sound like you're giving yourself that. Exercise stimulates your muscles to grow, but they actually do their growing while you rest. An "easy" day doesn't have to be sedentary, but it does have to be something that really doesn't challenge your muscles or cardiovascular system - a fun cruise on the bike, a walk, playing in the pool, a long stretching session, a gentle yoga class, etc.

Also, be aware of nutrition and sleep; either of those can set you back as well.

[aicabsolut]

Are you taking any rest days? (Not recovery, but REST). Do you also do any active recovery days?

[WindingRoad]

I have been taking one day a week off, usually Saturday. I am 32 years old. I am extremely busy and I try to eat nutritious food. I only rarely eat fast food. I'm not sure how much I need to eat either. It's difficult because I'm used to eating and preparing for more endurance activities like more than 3 hours of riding. I wonder if I am eating the right things to begin these new activities; mainly the swimming and running. I remember being very hungry when lifting before and I would have protein shakes that seemed to help. I think that adding in the shakes would be a good thing again, I just dread it a bit because soy just kills my stomach sometimes. Does anyone else have a lot of GI issues with soy? Some suggestions about what to eat would be appreciated. Thanks for all of your comments so far I really appreciate it.