Questions about overtraining?

[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.

[tribogota]

I definitely plus one more the listening to your body. Training should be fun! I actually enjoy training more than the triathlons. The first 6 mos I trained for triathlon I was tired (400 minutes a week, 6 days one off), so I started to do 4 days ON, one day OFF, instead of 6 and 1. I recovered quicker. I started to do increases of about 10% PER MONTH, and then after about 12 months I was at 500-600 minutes a week, still on the 4 days ON, one day OFF. I am 38 and train with 25 year olds and CANNOT keep up with them, they do 6 days ON one day easy, almost no rest days. I have now trained for 18 mos total and 540 minutes is a good week, less, I feel like I haven't done enough, more than 640 I am exhausted. I also take free days just because, and I take a week off here and there and 4 in December. After 4 weeks off, I am swimming better than ever.
Take it slow, you're not trying to get anywhere.

[tribogota]

oh, and I forgot, I went to a nutritionist who added 1000 calories to my diet, from 2000 to 3000 (now I weigh more from 126 to 135 but am less tired)

[tribogota]

sorry disorganized reply
AND I am allergic to soy and lactose, so I use ON, it is lactose free whey protein

[Miranda]

I was wondering the same thing myself the other day...

My docs won't let me run, or do impactive stuff, but I just added the pool as well. I have always been a weights gym rat junkie pre my bike days. I think for ME, I've concluded this, fwiw...

On the days I expect my body to perform at it's best with lifting, I do not ask it to perform hard cardiovascularly. I'll do just a spin class at a light resistance working low aerobic intensity, then go hammer out my weights. I'm good and warmed up, but not overworked.

Maybe you could try speed walking on the treadmill with some brief jogs/sprints instead of the full run on weight lifting days? Or, you also could try a split routine. When you run harder, only work parts of your upper body vs your legs.

Even though swimming is not impactive like running, it's very hard work! I suck at swimming btw. I'm working at changing that statement. With my asthma and trying to breath right with the stroke, it's just mentally exhausting besides other respects.

If I plan to swim AND lift in the same day... I will alternate backstroke laps with kickboarding with fins (head out of water). I wear my Polar HRM, so I know I'm still working it--just lower intensity. I think it can be deceiving if you are not used to the pool because you don't see the sweat pouring off your body like a ride or run. About a half mile... but I'll do it after my full weight routine... if the lifing is my priority activity for the day.

Meat, meat, meat... I LOVE meat lol. Hard boiled eggs. Tons of nuts. I try to get a lot of low fat dairy in. I still feel like I crave protein. Still figuring it out. But, those things help on fueling me.

Lastly... this one is a BIGGIE as a woman. Your period...

I don't feel so bad when I'm actually having my period, but it's when I'm ovulating. When my uterous is preparing for a would be baby and sucking all the extra red blood cells to it... I find I feel anemic. Just SO tired, sick, totally messed up... (btw, I'm 40, and my perimenopause starting kickin about mid thirties)

Also, for me during that time is when I'm carrying water weight and post egg drop start to shed it. I swear I become a "human-non-stop-pee-ing-machine"!!! No matter how much I drink, I feel "flu-ish" and dehydrated. I can hardly pedal it out, lift, anything.

During the ovulating time, I do all my activities in recovery mode. Low aerobic zone/shorter distance. Weights maybe just two sets vs three and 8 reps in a set vs 10. Or something... in a word: *modify*.

Hope this helps.

Miranda