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.

[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

[aicabsolut]

I think it's good to add in extra calories right now. Your body is not efficient yet at doing these other exercises. I'm sure you felt the need to eat more when you first started doing 3hr bike rides regularly. It's going to take your body a while to adapt to your current routine, and you might want to take more rest days. At least every few weeks (maybe once every month or two?), take several days off one week and focus on recovering. Get a massage. Stretch. But only do light activity. Then resume your normal schedule the next week.

The hard thing about doing triathlon is that it's nearly impossible to really excel at every aspect. Every person who does it tends to have a strong background in one of the sports (more commonly, running or swimming). The thing is to try to capitalize on your strengths and to minimize your weaknesses on the others. But the way your body needs to work, something that helps in one (say, extra upper body muscle for swimming) can tend to hurt another (cycling).

If you start to really struggle everywhere, if you feel run-down and/or wired at night, or if your HR data is not what you're used to, then you are probably overtraining and need some serious rest.

[WindingRoad]

I have been reading and applying your replies. I have been reducing some of my training, mostly running. This isn't by choice it's because we have about 11 inches of snow with a half inch of ice underneath it right now. Wow, just when I thought the weather could be no worse. It's difficult to run with hidden 'land mines' of ice and I don't want to bite it in the snow. I've already done that once today just walking, I don't think anyone noticed . I hadn't really thought a lot about the 'girl' issues but given that for me its under a week to go before the 'egg drop' (I like saying that it's just funny) that could seriously be part of my problem. I'm still strength training but reduced some of my reps. I also think I may have been unintentionally doubling up on some of my muscle groups like my quads. I was doing weight training and then running (which is hard for me) in the same day. I've rearranged the weight schedule to help prevent this. Going to try the different protein powder soon barring anymore blizzards that is. All I have to say is Texas is sounding better and better every day.

If anyone has any great food ideas for people on the go a lot, do share. I get so bored of the same ole stuff after a while. There are only so many granola bars, peanut butter and jelly, lean pockets, trail mixes etc. that I can stuff into my book bag for so long before I just want to hurl. I did just get an idea about Oatmeal Bars from one of the local coffee shopes. There's a recipe on Quakers website if anyone else is sick of their food too.