General Discussion Triathlon Talk » How do you avoid/monitor burnout? Rss Feed  
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2008-02-21 12:29 PM

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Subject: How do you avoid/monitor burnout?
I've been running 5x weekly, including 1 tempo run, 1 interval workout and an LSD run. The other two are recovery.

I've been swimming 2x per week, 1,000-1,250 each workout (not a lot of distance but I have some time limitations at lunch).

I lift 2x per week, nothing really heavy, more for general overall fitness and the fact that in my former life I was a power lifter so I get a lot out of it mentally.

Anyway, to fit the above in around work, family and sleeping, I work out seven days a week and at least two days per week 2x per day.

I log all my workouts (not on BT) and as I was looking over the past few weeks I noticed I've only had two days since the beginning of the new year that I didn't work out. On top of that co-workers ask me if I ever get burned out from training to which my reply is no I love this stuff.

Here's the question to you all: What signs do you look for that tell you you're starting to get run down and need time away? Do you schedule it out in advance just like a workout, when a certain date or week comes up you know you're taking the time off etc? When I was serious into the iron sport, I would take a week off every three months like clock work. However I haven't run across anything in tri that specifically mentions time off.

I hear about mental burnout a lot but that's not even on my radar, I love the challenge of fitting it all in, I love the feeling of being in shape and knowing my resting hr is in the mid 40's etc.

Any comments on what you guys do to monitor your own burnout potential is appreciated.


2008-02-21 12:37 PM
in reply to: #1226237

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Expert
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Subject: RE: How do you avoid/monitor burnout?
cough, irritability, sleeplessness.     Those are just some.
2008-02-21 2:43 PM
in reply to: #1226237

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Elite
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Subject: RE: How do you avoid/monitor burnout?
Are you happy?

If yes, you are all good!

2008-02-21 2:46 PM
in reply to: #1226576

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Cycling Guru
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Subject: RE: How do you avoid/monitor burnout?

It is not necessary to take pure rest days unless you feel you really need a break.  A nice short recovery paced run will do wonders (or an easy spin on the bike or short swim set), still let you get a workout in but also give you a little break from the madness.

There are numerous signs of over-training with time to recover, fatigue, low HR during workouts and irritability being just a few.



Edited by Daremo 2008-02-21 2:47 PM
2008-02-21 3:34 PM
in reply to: #1226581

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Subject: RE: How do you avoid/monitor burnout?
Daremo - 2008-02-21 12:46 PM

It is not necessary to take pure rest days unless you feel you really need a break.  A nice short recovery paced run will do wonders (or an easy spin on the bike or short swim set), still let you get a workout in but also give you a little break from the madness.

There are numerous signs of over-training with time to recover, fatigue, low HR during workouts and irritability being just a few.

I agree - another indicator for me is an unusually high resting heart rate in the morning.  Not just a couple beats, but I can actually feel it kind of racing at least 10-20 beats faster than normal.

But a lot of it is feel for me.  Every once in a while, I just feel REALLY tired/fatigued.  In those cases, I usually don't skip the workout, but change a Z2 run to a Z1, or something along those lines.

But if you feel energized and up for it - sounds like you are worried about nothing right now.  Good Job!

2008-02-21 3:40 PM
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Subject: RE: How do you avoid/monitor burnout?
I get cranky (then again, I get cranky the week before a goal race), am consistently fatigued (even if I've gad good sleep), and I feel a loathing towards the constant cleaning of workout clothes. I took the entire month of November off and it felt wonderful. And getting back into things felt that much sweeter and rewarding.

So while I love running (it's really my favorite), I like the balance of rest and feeling occasionally lazy.


2008-02-21 3:43 PM
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Subject: RE: How do you avoid/monitor burnout?
Perhaps, the very first sign to look for, is wondering about burnout
2008-02-21 3:49 PM
in reply to: #1226237

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Elite
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Subject: RE: How do you avoid/monitor burnout?

I log all my workouts (not on BT)

There's other logs out there? 

Tired, don't feel like it, aches, pains, general malaise.  The others have said it well. 

2008-02-21 5:57 PM
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Royal(PITA)
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Subject: RE: How do you avoid/monitor burnout?

If it feels like something you have to do to get the pink colored square on your training calendar and not because you really want to do it then you need a day off.

If you  collapse in bed one night and the next morning can't move with your alarm clock, it's time for a day off.

If all your workouts make you frustrated on a major level, it's time for a day off...

I think I've seen Jeff Foxworthy's you know you're a redneck when...too much)

2008-02-21 7:17 PM
in reply to: #1226734

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Subject: RE: How do you avoid/monitor burnout?
morey1 - 2008-02-21 4:49 PM

I log all my workouts (not on BT)

There's other logs out there? 

Tired, don't feel like it, aches, pains, general malaise.  The others have said it well. 



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2008-02-21 7:24 PM
in reply to: #1226581

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Subject: RE: How do you avoid/monitor burnout?
Daremo - 2008-02-21 3:46 PM

There are numerous signs of over-training with time to recover, fatigue, low HR during workouts and irritability being just a few.



I've noticed times when I was feeling particularly sluggish or almost tired on the run but because my HR was low I thought that was a sign of fitness......

Not necessarily eh?



2008-02-21 7:33 PM
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Subject: RE: How do you avoid/monitor burnout?
zipp1 - 2008-02-21 5:57 PM

If it feels like something you have to do to get the pink colored square on your training calendar and not because you really want to do it then you need a day off.

If you  collapse in bed one night and the next morning can't move with your alarm clock, it's time for a day off.

If all your workouts make you frustrated on a major level, it's time for a day off...

I think I've seen Jeff Foxworthy's you know you're a redneck when...too much)



I agree completely. I find that I get frustrated with myself when I stop looking forward to a workout. I can't find myself getting out of bed early enough to swim before I start work. I am currently going through a small burout period- a few days.

I think that we would all agree that we are our own worst enemies when we either can't train because of an injury or we are just taking a break to avoid burnout. Getting frustrated is a part of the sport.
2008-02-21 7:43 PM
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Subject: RE: How do you avoid/monitor burnout?
If I have 2 workout days that are "bad", I take a day off. A full day off once in a while, helps refocus my mind, and get my psyched about more training!
2008-02-21 7:45 PM
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Coach
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Subject: RE: How do you avoid/monitor burnout?
how do I avoid/monitor burnout? EASY! I just follow a training plan designed for my specific needs and goals and when my body tells me I am doing a bit too much I reduce my volume/intensity and train easy for a few days and I might have a day or two off in there.

Rest days IMO are over rated or abused by many AGers, you can train for several days and get enough recovery time in between, plus life will invariably get in the way at some point forcing us to take days off. Do I follow this approach with all my athletes? No, but I certainly try to make them buy into the idea

2008-02-21 7:49 PM
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Subject: RE: How do you avoid/monitor burnout?
TriMike - 2008-02-21 7:24 PM I've noticed times when I was feeling particularly sluggish or almost tired on the run but because my HR was low I thought that was a sign of fitness...... Not necessarily eh?
maybe or maybe not. unless you have low HR for many days plus feeling fatigue, lethargic, etc then you might need rest, but since HR can be affected by many factors I woudn't worry much if in one session your HR was low.
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