Possible Overtraining while doing Interval Training 3 Times a Week

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. If I really overtrained and I recovered from it, my performance should actually increase!

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.

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 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?

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 wasn’t enough endurance training in the first place.

My guess is that if base fitness is required for interval training, I wasn’t fit enough for them. In part 2 of sweet spot base and the FTP tests, threshold and VO2 max intervals were done.

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 make hill climbing easier. The largest cassette on MEC so far is 11-46. Dismounting is another option. A heart rate monitor can remind you to stay 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.


VO2 Max Spreadsheet Calculator

Screenshot 2017-11-09 14.25.23

You may not need a lab test to estimate your VO2 max. You can use a calculator to do it. You’ll need to know your age, resting heart rate, waist circumference, exercise frequency, intensity, and duration.

Once you have the information you can use this VO2 max calculator.

The formulas were based on the HUNT Study in Norway.

Here’s an article about it: https://www.runnersworld.com/sweat-science/should-your-doctor-check-your-vo2-max

Here’s the link for the study: http://journals.lww.com/acsm-msse/fulltext/2011/11000/Estimating_V_O2peak_from_a_Nonexercise_Prediction.2.aspx

Dual Protection Attenuation Values for Store Bought Hearing Protection Devices (Calculated)

Have you ever felt that even with hearing protection, it’s still too loud? A possible solution is to wear both ear plugs and earmuffs for extra protection.

For protecting your ears, some safety regulations recommend wearing dual protection when sound levels exceed 100 dB. Dual protection may be needed for gun shots too.

It’s also useful for studying, sleeping, and those who are sensitive to sounds such as those who get sensory overload.

Another situation where this is beneficial is low frequency noise sources because a single passive noise reduction device isn’t very effective against those noises. You may find this effective when you’re near traffic or inside a vehicle. This method can be much cheaper than using active noise reduction.

The combined attenuation values were calculated for 27 dB reusable ear plugs and 26 dB earmuffs. They were purchased from Home Hardware.

dual protection

The bone conduction values were estimated from an article about dual hearing protection.

The calculated attenuation values were higher than those in the dual hearing protection article. All of them were limited to bone conduction. I don’t know how effective they are in real life. I plan on trying dual protection on the bus.

It’s important to have a proper fit to achieve high attenuation values. You can have some idea of the attenuation values by using a tone generator with and without hearing protection. If the tone is perceived as half as loud, the attenuation is about 10 dB.

I’ve attached the packages for both hearing protection devices.



Injury from a Broken Drill Bit

While drilling a steel bar, a drill bit broke and and cut my finger.

The drill bit was 1/16″ and the broken piece attached to the drill fell onto my index finger. There wasn’t much pain even though there was clearly bleeding. It must have been very sharp.

I shouldn’t have used my hand to secure the workpiece.

What I did next was rinse the wound, apply rubbing alcohol, and cover it with a band-aid.

It may need to be examined. Since it’s more than 10 years since my last tetanus shot, a booster shot may be needed.

This incident was likely preventable if a clamp was used to secure the bar. The drill bit should have also been sharpened also to reduce the risk of breakage.

This is a reminder not to have your hands near a drill bit being used because it can break at any time.

Why We Shouldn’t Skip Dental Check-Ups (My Experience)

I missed dental visits for a few years and I’ll share how it affected my dental health, and about my dental hygiene.

Please note that not everyone is affected equally. Some people are at low risk of dental problems even without much effort with their dental hygiene.

If you suspect a dental problem, you should see a dentist. I recommend dentists who’s also knowledgeable about health.

For a few years before 2010, I didn’t see a dentist and had days when I brushed only once a day or less.

In mid-2010, I noticed sensitive teeth and felt some pain possibly from a small cavity, I was concerned which was why I went to a dentist. My teeth were x-rayed, and surprisingly, only decay at the margin of a filling, and between two teeth were revealed. I expected a mouthful of cavities. From then on, I got dental cleanings and examinations regularly. A few small cavities were diagnosed years later.

In 2011, I got dental cleanings. Late 2011, when I flossed after a dental cleaning, most or all of my gum line was bleeding. Even after a few weeks of flossing, my gums were still tender. Months later, my gums felt sore when biting and my teeth felt a little loose after flossing.

At that stage, I didn’t let my dentist know about it yet because I thought there wasn’t a problem, and I must be too young. Healthy gums aren’t supposed to bleed.

In 2014, I noticed gum bleeding after brushing my teeth. My gums also receded far enough that the space between two of the roots of my molars were visible, making cleaning more difficult. I had my gums examined. My teeth were also x-rayed which even revealed bone loss around my tooth sockets!

Here are my pocket depth readings in 2015:

  • 37 – 4mm
  • 9 – 5mm
  • 3 – 6mm

Since there were pockets, dental cleanings were recommended at least every four months instead of six months for those with healthy gums. With gum disease, it’s important to have more frequent cleanings to prevent our gum pockets from getting worse. Flossing only reaches 3mm, and 3mm or smaller pockets are healthy.

Interdental brushes and gum stimulator were also recommended. Adding more tools meant longer cleaning times which is one of the the good reasons for prevention.

I also had laser treatments which cleans our gums and helps them to reattach to the roots of our teeth. After the treatment, you’re instructed to wait for healing before flossing the treated areas. I had two quadrants treated.

Unfortunately, my gums didn’t improve in the long run maybe because of missed spots in my dental hygiene.

Interdental brushes seemed to help but my gums were still inflamed. Even ozone wasn’t enough.

In late 2016, I started using the Water Pik after reading encouraging studies and reviews about it. It can actually penetrate 6mm! My gums became lighter and the pocket depths decreased.

waterpik penetrate.png

Tom Haws has articles about his experience with the Water Pik too. He claimed that his gum health improved as well.

I think once you have pockets and other difficult to reach areas, you need more than brushing and flossing. Now I rinse my mouth after eating, brush twice a day, and use an interdental brush, floss, and the Water Pik before going to bed.

I don’t recommend repeating my mistake. It’s better to prevent dental problems in the first place. Even if you already have gum disease, you may be able to prevent its progression and even reverse it.