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2007-06-18 12:21 AM


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Subject: How Fatigued is Too Fatigued?
First some background. My first tri was a super-sprint about 2 months ago. I was training for about 6 weeks before that race and I've been training since. I'm getting a good schedule down and am a lot more focused during my workouts. I'm doing a couple more sprints this summer, but I'm really looking at those as practice for next year's season when I'll have been training for a year plus.

Since I'm going harder during sessions and doing sessions more consistently, I'm having more fatigue. Now at what point is that too much? There's always some of course; a little stiffness to work through, but a couple times I've just been flat-out weak. I'll start a run and my heart-rate will be high at a slow running pace and my legs are feeling weak from the first 1/4 mile.

So should I continue full bore on those days? Do a light session, or just take a rest day?


2007-06-18 3:15 AM
in reply to: #848042

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Subject: RE: How Fatigued is Too Fatigued?
If your heart rate is high, I would take that as an indicator to change things. There's no absolute whether you should do a light workout or no workout at all. Since you aren't very experienced, I would recommend either switching sports for that day or taking the day off. If you switch sports, and it's still too tiring, just pack it in and go home. Taking too much rest is hard to do (sometimes I take a full week off running if I'm tired), but if you screw up and don't get enough then the consequences could be with you for a long time. As you get more experience you'll learn your limits (probably the hard way) and you'll have a better sense of how to handle each situation.

Just remember: fitness increases occur during the rest periods, not during the hard workouts.
2007-06-18 8:00 AM
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Subject: RE: How Fatigued is Too Fatigued?

I'd agree, if you're feeling really fatigued/tired, take the day off to rest and recover. Listen to your body and it will progress with time. If you fight through it too much you can burnout with the sport(s) pretty easily. I did this with lifting in college and running in HS. I was in the weight room everyday for 2 years straight, then just stopped going b/c it was too much. Enjoy the workouts, that's what they're there for.

By the way, congrats on the super sprint!



Edited by arieth81 2007-06-18 8:01 AM
2007-06-18 8:19 AM
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Subject: RE: How Fatigued is Too Fatigued?

It is always best to err on the side of extra rest.

High HR on its own can be lots of factors..I would be sure to conisder other factors like your RPE and how you feel before pulling the plug on a workout.Sometimes you just have an off day and soemtimes it just takes a little while for your body to get going and feeling good. 

I used to struggle with rest days and rest weeks as losing time to improve or losing fitness. Now I see it is when resting I improve and by resting my workouts are better...so I try hard to embrace rest. 

This year I changed my workouts from 3 build weeks to 2 and then a rest week. So I have rest weeks every 3rd week instead of every 4th week.

At first I didn't like it much as it seemed like I wasn't working hard training much. But it turns out I haven't gotten sick like I did last year, I feel fresh and ready to do a good workout for my challenging workouts, and I continue to improve.

This is my 4th season so my rest/recovery weeks are like my build weeks were 2 years ago without any work above aerobic zone stuff.

2007-06-18 9:00 AM
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Subject: RE: How Fatigued is Too Fatigued?
I suspect that since you are asking the question it's probably time for a rest day. If one rest day doesn’t help then you may want to think about two rest days.

Are you following any periodized training? Do you take rest weeks every 4th week or so?
2007-06-18 9:05 AM
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Subject: RE: How Fatigued is Too Fatigued?

Fatigue and high HR can also be a sign of dehydration. Make sure you are getting enough water throughout the day. Also, be sure to take 1-2 rest days per week, and every 3rd or 4th week cut back your training by 30%.

Make sure you are also getting enough sleep, that can have an effect.

Good luck!



2007-06-18 9:39 AM
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Subject: RE: How Fatigued is Too Fatigued?

You know the old saying,  "If you have to ask....."  

Take a day or two and see how you feel. 

 

 

2007-06-18 9:54 AM
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Subject: RE: How Fatigued is Too Fatigued?
You don't have any of your training logged, so I can't tell if you're doing this or not....

But make sure you're incorporating "recovery weeks" into your training (i.e., build for 2 or 3 weeks then cut back for a week to let yourself recover a bit). Not ALL of your workouts should be full bore either. Some should be lower intensity, whether you are fatigued or not.
2007-06-18 2:30 PM
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Subject: RE: How Fatigued is Too Fatigued?
Thanks for all the feedback. I'm not doing periodic training, but it sounds like I should. It looks like I should go for 3 weeks, then one week off. During the week off, am I completely down, or light workouts, fewer workouts and light, etc.?

And Suzanne, dehydration might have played a part in that crash day. The fatigue was way more than I would have otherwise expected.

Here's what I have for logs. The 14th was the weak day.


* 6/18/07 - 1.4k Swim
* 6/16/07 - 2.75 mile run (intervals 7:00 fast, 9:30 slow) + 1 hour trainer ride (power intervals)
* 6/14/07 - 3 mile run (intervals) awful times
* 6/12/07 - 15 mile bike (hills)
* 6/11/07 - Strength (BB)
* 6/10/07 - 2.5mile run/25mins. Pushing stroller
* 6/9/07 - 40 mins exerbike (got a late start) + strength
* 6/8/07 - 1.3k Swim
2007-06-18 3:07 PM
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Subject: RE: How Fatigued is Too Fatigued?

You may want to pick a training plan here on BT and follow it. They are designed by coaches that understand the periodization process.

Dehydration could be a big reason for feeling off or fatigued.

I haven't check your logs but many folks when they first start go to hard to much to soon. You really need to be careful when you increase volume & intensity. 

2007-06-18 3:16 PM
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Subject: RE: How Fatigued is Too Fatigued?
That's 8 workouts with no rest day. I would say unless you have an endurance sport background and have been doing this stuff for years and you are in the top 5% racer you should be resting at least one day off a week. Even guys in the top 5% need the rest days they just don't do it sometimes.


Your down weeks should be reduced volume. Lets say 20-30% less than your highest week. This will be the time that you body recovers and gets stronger. Quality work during this period. Resist the temptation to go hard.


Good luck.


2007-06-18 3:18 PM
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Subject: RE: How Fatigued is Too Fatigued?
gadzinm - 2007-06-18 1:16 PM

That's 8 workouts with no rest day. I would say unless you have an endurance sport background and have been doing this stuff for years and you are in the top 5% racer you should be resting at least one day off a week. Even guys in the top 5% need the rest days they just don't do it sometimes.


Your down weeks should be reduced volume. Lets say 20-30% less than your highest week. This will be the time that you body recovers and gets stronger. Quality work during this period. Resist the temptation to go hard.


I did have two rest days mixed in there, I just didn't note them as such. Thanks for the tips.
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