General Discussion Triathlon Talk » chronic tiredness Rss Feed  
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2006-08-23 1:52 PM

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Regular
53
2525
Cedar Rapids, IA
Subject: chronic tiredness

Hello,

I started getting into training a couple months ago.  I've been putting in several hours a week total training time, divided between running, swimming, and biking.  I haven't been increasing my volume that much, but I've noticed that I can't seem to get over the hump as far as my sleep needs are concerned.

Before I started training, I could get by on 5-6 hours of sleep all week.

Now, I am getting 7-9, sometimes 10 hours of sleep per night and I'm still tired!!  What's the deal here?  Is there hope in sight?  I don't know if I can continue this training if I still need that much sleep.. I feel like I can't get anything done because I have to go to bed so early!

How much do yall sleep?



2006-08-23 2:02 PM
in reply to: #519782

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Pro
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Libertyville, IL
Subject: RE: chronic tiredness
I am pretty good with 6-7 hours.  Anything more or less and I am out of it during the day (yep, even with more sleep.  Go figure)
2006-08-23 2:13 PM
in reply to: #519782

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Regular
53
2525
Cedar Rapids, IA
Subject: RE: chronic tiredness

That brings up a good point - I feel tired from exercising and thus that I need more sleep - is it possible that I'm overcompensating and getting too much sleep and the result is that I'm more tired?

I've heard some people say in some posts that when you start a training program you will eat/sleep more than you are used to.  Agree/disagree?

2006-08-23 2:19 PM
in reply to: #519782

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Expert
1195
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Shelby Twp
Subject: RE: chronic tiredness
I am not sure what your distances are for training yet, but initially i know i was tired. I also wasnt eating properly to handle my new love of working out. Now i am ok, and know what i need, but you may just be pushing too hard to fast?
2006-08-23 2:20 PM
in reply to: #519782

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Elite
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West Chicago, IL
Subject: RE: chronic tiredness
I was a 7-9 hour a night sleeper before I started any training. I'm still sleeping 7-9 hours per night, but I stay tired all the time.
2006-08-23 2:26 PM
in reply to: #519803

Member
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Subject: RE: chronic tiredness
I sleep more and eat more. Particularly notice it when I increase training load (add frequency, duration or intensity). It's your body's way of telling you it needs rest and fuel. Fight it at risk of sickness/injury. It was important for me to learn to manage it so family/work didn't suffer. I eat frequent, small healthy meals and stay hydrated. I focus on my family at night (avoid selfish "junk time") and try to get to bed by 10 so I get a solid 7 1/2 hrs sleep. Nap some on weekend. The cool thing is, it's made family time better and I feel great throughout the day at work.


2006-08-23 2:34 PM
in reply to: #519803

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Pro
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Libertyville, IL
Subject: RE: chronic tiredness
gathius - 2006-08-23 2:13 PM

That brings up a good point - I feel tired from exercising and thus that I need more sleep - is it possible that I'm overcompensating and getting too much sleep and the result is that I'm more tired?

I've heard some people say in some posts that when you start a training program you will eat/sleep more than you are used to.  Agree/disagree?

I eat more small snacks etc during the day (crackers, pretzels, nuts, etc) but I will say I think my portions for regular meals may have decreased a bit from about 15 pounds ago.  For some reason excercise and heavy eating in one sitting doesnt cut it for me.  Sure, mabye once in a while, but seems to be less binging if you will.

2006-08-23 2:35 PM
in reply to: #519782

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Expert
1357
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Mukwonago, WI
Subject: RE: chronic tiredness

I think I heard once that professional runners (marathoners) sleep up to 12 hours per day. Not all at night but that includes naps during the day too. By no means am I a sleep expert but it is good to get more sleep with incresed workouts but the sleep needs to be consistant. 6 hours one night and 9 the next will not make you feel rested the next day. Our workouts are always changing but maybe pay more attention to getting to bed at as close to a regular bed time as possible and get up about the same time too.
2006-08-23 2:37 PM
in reply to: #519782

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Science Nerd
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Redwood City, California
Subject: RE: chronic tiredness
Have you been constantly increasing your volume over the past few months or have you been scheduling rest weeks in there?  I've been using one of the plans on the site that ramps up volume for three weeks and then has a rest week.  I notice that I get pretty tired by the end of those three weeks and feel like I need a lot more sleep.
2006-08-23 2:44 PM
in reply to: #519845

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Regular
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Cedar Rapids, IA
Subject: RE: chronic tiredness

Artemis - 2006-08-23 2:37 PM Have you been constantly increasing your volume over the past few months or have you been scheduling rest weeks in there?  I've been using one of the plans on the site that ramps up volume for three weeks and then has a rest week.  I notice that I get pretty tired by the end of those three weeks and feel like I need a lot more sleep.

This brings up a good point - I haven't really been paying attention to my 'big-picture' volumes.. I don't really have a training plan.. I find that as soon as I make a plan I'll break it.. especially this early into training.  I figure I'm going to get over the hump of getting into shape and figure out what works for me/what does work as far as training goes before I start figuring out a specific plan.

That said, looking back on my last couple months of logs, it's been kind of up and down but with no 'recovery' weeks, maybe I should try moving to a 3-week ramp up and 1-week recovery..

2006-08-23 2:49 PM
in reply to: #519782

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Extreme Veteran
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Fort Worth
Subject: RE: chronic tiredness
Okay here is a twist for you.
During my marathon training last year I was getting very tired. After my work-outs I felt that I could put my head on my desk and would be out. I was getting 8 hours of sleep a night, but still felt like I could sleep more. The reason for my being so tired I found out quite by accident. I have been a fairly regular at giving blood, but since I started marathon training I was getting reject for low hemoglobin count.

I went to the doctor and learned that I was anemic. Not common for a man to be anemic, but with a combonation of the training and a not so good diet..... well you get the idea. I changed my diet to make sure I eat more iron rich food and I take iron supplements. Not too long ago I stopped the supplements and within a month the chronic fatigue set back in. I started taking them again and I am feeling much better - still try to sleep 8 hours.


2006-08-23 3:08 PM
in reply to: #519782

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Regular
53
2525
Cedar Rapids, IA
Subject: RE: chronic tiredness

I think that confirms my desire to get a physical.. I've been considering/planning on it since I started exercising again, that is just another reason to get one.

Plus I get kicked off my parents' insurance plan in Oct.. doh!

Thanks for all the input!

2006-08-23 3:25 PM
in reply to: #519782

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Extreme Veteran
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East Aurora, NY
Subject: RE: chronic tiredness

I am getting towards the end of the 12 week beginner sprint tri program found here on BT.  I average 6 hours of sleep an evening (usually in bed by 10:30 pm up anywhere between 4:45 am and 5:30 am depending on what is on the training menu). 

About a month ago I was feeling like crap throughout the day.  I don't know what made me do it but I started logging my nutrition into my training log and found that if my carbs as a percentage of my total calories drops below 55% I start to feel really tired, irritable, and just plain crummy. 

I altered my diet a bit to take in more carbs and I am finding that I feel much better.  I don't feel crummy, instead I feel more energetic. 

2006-08-23 4:42 PM
in reply to: #519782

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Expert
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100025
lake forest, California
Subject: RE: chronic tiredness
You might want to take a serious look at your nutrition as well. How mucgh are you eating, and of what? Are you getting plenty of carbs and protein? After a few sessions with a trainer who adjusted my diet, I feel A LOT more energy! Some strenght training has also added to my energy- go figure...... Just some suggestions to consider- good luck!
2006-08-23 5:37 PM
in reply to: #520065

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Master
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Northern California
Subject: RE: chronic tiredness
jbjboc - 2006-08-23 2:42 PM

You might want to take a serious look at your nutrition as well. How mucgh are you eating, and of what? Are you getting plenty of carbs and protein?


Exactly. What is a typical days diet like? Please be specific as possible.
2006-08-23 5:37 PM
in reply to: #519782

Member
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Sydney, Australia
Subject: RE: chronic tiredness

have a good look at your diet, as mentioned by some of the other posts. i tend to get 8 hours sleep per night and find that when i'm eating properly i have a lot more energy.
don't be afraid of taking afternoon naps on the weekend if you can. if i'm training for 5 hours on a sunday morning i've earnt an afternoon nap.

if you can get yourself into a routine too, with training, eating, sleeping you may find this helps. and dont forget to have a rest week. recovery time is just as important as training time, so make sure you do some recovery sessions.

i am fairly predictable about when i need to sleep - i know by 9pm at night that i need to be going to bed, so i can handle early mornings and then working all day. it doesnt help my social life though...!!

try to find a balance as there is a way to train, work and have enough energy for the rest of your life..


2006-08-23 9:45 PM
in reply to: #519782

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Expert
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Los Gatos, CA
Subject: RE: chronic tiredness
I try to sleep 7-8 hours, I need more with a solid training schedule than without it, if you are only a couple of months into it, you are still adjusting to the rigors and the workload, and you will be for a while so don't deny your body the sleep. That said, make sure there is nothing else wrong, such as diet or anemia...when I am hungry, I feel tired....also consider short power naps mid day on weekends if you can get away with it..30-45 minutes....
2006-08-24 9:35 AM
in reply to: #519782

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Regular
53
2525
Cedar Rapids, IA
Subject: RE: chronic tiredness

Once again, thanks for all the input.

I haven't been logging my nutrition.. I should take advantage of the service offered here at BT.  My diet usually goes something like this:

breakfast: 2-3 of the following:

  • Hot cereal (multigrain)
  • yogurt with granola
  • protein smoothie
  • cold cereal

lunch: salad, lunchmeat sandwich, cottage cheese, veggies

supper:

  • stir-fry/rice
  • fried veggies/pasta
  • tuna salad
  • salad
  • grilled chicken

Of course there are deviations.. I eat fast food probably a few times a month.. pizza once every couple of weeks.. the occasional cookie or candy bar.. but for the most part I'm pretty boring and stick to the above.. creature of habit!!

I think I should really start logging what I eat tho.. it could be that I'm not getting enough.. one of my goals in training is to lose some weight (15-20) so it could be that I'm limiting my diet more than I should.

2006-08-24 1:08 PM
in reply to: #519782

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Master
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Minnesota
Subject: RE: chronic tiredness
Some professional runners and triathletes nap daily - sleep gives your body a chance to regenerate and heal.
2006-08-24 1:08 PM
in reply to: #519782

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Master
1506
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Minnesota
Subject: RE: chronic tiredness
Some professional runners and triathletes nap daily and also get 9-10 hours/night - sleep gives your body a chance to regenerate and heal.
2006-08-24 4:09 PM
in reply to: #519782

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Veteran
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Chicago and therabouts
Subject: RE: chronic tiredness


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