I suspect that I’ve overtrained while doing base training on TrainerRoad. Now I’m putting my training on hold.
That means you may have to wait for a while before seeing more fitness test results from my blog.
I started sweet spot base training last October. It has intervals using the zones sweet spot, threshold, and VO2 max. Near the end of the three months, I felt less fresh after each workout than in the earlier part of training. Even recovery week and limiting my heart rate to the MAF heart rate weren’t enough.
I also had other symptoms such as increased frequency of colds, increased awareness of heart beats, reduced sleep quality and quantity, and those that are confused with improvements.
If you have suspect overtraining, you should pay more attention to how you’re exercising. Even trips that aren’t considered to be workouts count such as walking to work. Do you push too hard uphill or accelerating from a stop? Your high volume exercises should be in zone 1 or 2, or the low end of zone 3. A heart rate monitor can tell you whether you’re pushing too hard.
It may not seem like it’s possible to overtrain so easily especially while base training. It’s likely that before using TrainerRoad, I had some degree of overtraining before from pushing too hard on most of my rides. I coasted a lot too which means there weren’t much endurance training in the first place. My guess is that if base fitness is required for sweet spot intervals, I wasn’t fit enough for them.
Dr. Maffetone has an article about overtraining. According to its comments, activities should be limited to very light intensity. That means the MAF HR may still be too high. It can take months to recover!
My guess is that active recovery counts which means zone 1 can be used. If your FTP is 200W, then your maximum power is 110W which means 25 km/h on the flat assuming that you don’t stop.
If your bike rides are truly recovery rides, they will be so easy that you won’t feel like you’ve exercised. Replacing your bike gears to decrease its gear ratio can be important for hills. The largest cassette on MEC is 11-46. Dismounting is another option. A heart rate monitor can help you make sure that you’re really in the recovery zone.
I’ve also supplemented with magnesium. It’s good for sleep and stress reduction which are important for recovering from overtraining. Stress depletes magnesium and heavy exercise is a source of stress which means it can create a vicious cycle. Hopefully it will speed up recovery.
Autistic people seem to be at a higher risk of magnesium deficiency for some reasons. Since it can’t be outgrown, it makes sense why adults are at a higher risk as well and why I should take it. Wearing a non-autistic mask does nothing to magnesium status even if you see that the person looks non-autistic 99% of the time.