My Plan to FINALLY Stop Overtraining
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- čas přidán 24. 07. 2024
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Chapters:
00:00 - 01:11 - Intro
01:11 - 03:39 - The Plan
03:39 - 04:55 - Drink LMNT
04:55 - 07:20 - The Plan
07:20 - 09:59 - TrainingPeaks Analysis
09:59 - 11:13 - Outro
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Best of luck to you in the coming weeks! Hope to see you consistently healthy regardless of what that means for performance.
I appreciate you making this video and sharing some tips bc I’ve struggled with overtraining so far in my high school career and my coach is never involved in offseason training so I become my own coach and I experienced the same idea of creating something that looks too easy to me. Making it harder to get better but consequently too hard. Then getting injured and having to start over. Train smart y’all patience and humility is the most important part to get better injury free
good luck out there Ari!
Good luck dude! Adjusting to more reasonable training is hard, especially when you're the one setting it! I can hear you get the need to not always go all out-but knowing the importance, coupled with executing on proper training, that's the devil in the details! Good luck and get after it!
A big emphasis on quality recovery (good sleep etc.) is a way to have more predictable recovery and make sure its not underrecovery.
The plan sounds great. Keep grindin. You will get there! Machiiiinnnee
I've definitely abandoned paces and focused more on heart rate ranges in my current training block. Hopefully it helps with the rest of the base training I'm doing right now.
Needed this video, just now decided to take a week break from all my training due to some slight knee pain and lethargic episodes, don't know if what I was experiencing was over training but I figured it couldn't hurt to take a small break and get back at it, gonna definitely try to use some of these tips in the future, I have a tendency to try and push my self too hard every workout so I'm really hoping to try and break that cycle
Best edit you’ve done
Great video. Most of us AG athletes are trying to crack this same puzzle so it’s cool to hear your thoughts. I keep getting sick and injured as well. I work full time have 4 young kids and I’ve been trying to do 20hr weeks… knowing that you’re only doing 20hr weeks highlights maybe I’m doing too much. 4 x 20hr weeks doesn’t mean much when you miss the next 3 weeks to pneumonia 😂 just coming back from that pneumonia now so I think I’m going to lower my bar to 12/14hr weeks and see if I can actually string a few months together.
20 hour weeks with 4 kids and full time job? You're basically an absentee father lol
Bud, we loved the LS training sessions. What do you think about some content with the Dan Plews program for a training block? Let’s get you some Endure IQ sponsorship money! Enjoying the journey man! Keep it up!
Great video from Nice Lionel Sanders but what is up with the negligeable TSS numbers?
Like you said about salt. I did a workout one time where I did one with just water and gels and then another one with salt and gels. Each ride was 2:30 hours and you already know which one I did better in
Honstley how the talent is these day, a little overtraining is necessary but you need to make sure your nutrion and recovery is on point
Something that has helped me with the psychological side of training is finding other competitive outlets. For me this is chess and video games. They really help me get over the restlessness and feeling like I’m not doing enough.
gaming is so peak
running is a game of feel not numbers
game plan to stop K-holing.
smart training method
What's your motivation for not working with a dedicated coach? Obviously you're knowledgeable enough to coach yourself, but handing over control could take some of that risk/pressure off? Curious to know :)
he is frugal and self-motivated
Its probably because of money, a good coach costs u
Money is part of it, trying to figure out the puzzle of self-coaching is another part. So frugal and self-motivated is probably the right answer. Eventually I will get a coach I’m sure, just have to get to a point where I feel like it’s a worthy financial investment and get introduced to someone I trust. Right now, despite the setbacks the last 1.5 years, I havent met someone I’d rather have write my training than myself and buy-in to the program is the biggest part with having a coach.
Do you look at CTL, ATL and TSB? And if so, why is it that you don't include swimming in your TSS? Or do you just go by feel and don't look at TSS at all?
What about longer cycle, progressions and peaking? 3 weeks on, 1 week recovery?
lmao yeah I used to overtrain like crazy, for some reason I used to not count my workouts and track miles in my weekly mileage, and I would double every day trying to hit 50 mpw. So as a sopshmore/junior in high school I was doing like 65 miles every week and running like 7 miles before big workouts, when I really only needed like 50 miles a week
What about cross training like mountain biking or trail running?
These videos are somehow the perfect blend of chill, motivational and informative. It's like watching a lecture at the spa with a life coach whispering in my ear.
That's a little creepy 😅
Hi Ari, how would you approach self coaching as a runner? I run both road and trail, and i am self coached. I find it "hard" to decide if i want to do three quality sessions per week or two. I think the latter gives a bigger volume, but the first obviously gives more work at treshold. Long term, the bigger volume one seems to be better as it is more sustainable. What are your thoughts?
If by "quality" you mean "intensity" (at or above LT1/VT1/Upper Z2/Marathon Pace sort of effort), then certainly just two sessions/week. It's not the amount of work you do, it's the amount you can recover from and absorb that leads to improvement. If you can do 3 and actually feel good in all of them for weeks on end then sure, but I know I can't (and most people can't) do that. I would get pretty tired pretty quickly.
@@archmdz yeah, meant that! I tried doing 3 pr week for ~1yr and found that it was hard to do if i wanted to do a "high" volume & a longrun aswell. I have however found that doing some work zone2, especially uphill/on trails not very demanding to do along with two LT2 sessions pr week. Zone2 is also quite relevant for longer trail events, and it also pushes the fat adaptation more. I think i will keep doing this mixture.
I get it that you want to figure it out... but tbh I think the professional thing would be to work with a coach who's a good fit. Can you imagine Frodeno coaching himself? Exactly, no way. He'd have overtrained as well and just wouldn't get it right because you simply can't be objective enough imo to yourself
Any thoughts how this 20-22hr p/w plan is benefiting from the overload week you had on camp at Bend earlier in the month?
I recall that about 15-20 years ago there was a Canadian dude by the name of Gordo Byrne - who trained with Scott Molina. They would alternate between 10 day long ‘epic camps’ of overload, followed by an easy week, followed by 3-4 weeks of training that looks remarkably like your current 22hr week program, before doing another overload camp, easy week and 3-4 weeks specific prep into a target ironman. Gordo really wasn’t a true professional ironman (more a merchant banker type who could afford to have an extended gap year - for 5/6 years at about age 30) but he did end up with a bunch of podium finishes at Im Canada and IM NZ (also won the Ultra-man WC one year as well).
So maybe that could work for you as well: say a 6 week cycle: 1 week overload, 1 week recovery, 3 weeks at 22hrs, followed by maybe a race week or another easy week before the next ‘epic camp’ overload week.
Super interesting, I'll have to look into this a bit more. I do think that the big week in Bend is having positive effects now after taking an easy week afterwards and getting back into more normal training, and I do like to go a little crazy every now and again so that sounds like a training block I can get behind.
@@archmdz yeah: my old coach - Mark Newton (who coached Peter Robertson to 3 world titles and two olympics, plus wrote Norman Stadler’s programs when he first won Kona back in 2004, plus coaching Belinda Granger in that period) is also a BIG fan of overload aerobic camps followed by recovery weeks and then 3-4 weeks of quality. Mark always wrote a 5 week periodised program incorporating any least one 3 to 5 day block of back to back aerobic overload into line of those weeks. So there is that as well. Let me know if you want any further info and I’ll try to point you in the right direction. Personally I think alternating thus is a great way to build a huge aerobic engine without risking the overtraining/injury rut that a lot of fairly new pro/‘full time’ triathletes drive themselves into.
Maybe the best way to progress and avoid these errors is to get a coach. Let go of the control and try it for a bit. All the best athletes have a coach or coaches. The fastest way to get to their level might be getting a coach?
I don't know if a 5 hour bike ride counts as a recovery day, 5 hours walking in the sun would drain me. I think a good rule is to have 4 recovery days a week. Triathletes have generally doubled down workouts in different sports on hard days and the Norwegians have shown that you can even double down in the same sport with 5 (Bakken) and 6 (Ingebrigtsen) running workouts per week provided that you still have 4 recovery days and you don't go too hard with those workouts. Much is made of the Norwegians' threshold training and no one seems to point out that they (runners) do twice as many workouts as everyone else. Is it the threshold training or the increased volume of quality training that is the magic?
Here I am sharing as a very experienced age grouper my training - 70.3 and Ironman - results in top 7% in my age group in over 45 high profile races.. Train WITHOUT coach. Why - as I know my body and degree in Sports Science.
Gym and strength every day for 1 Hour and 30 minutes (my body is ripped, strong, healthy, and injury-free).
DAY 1 Swim with Gym
Day 2 Bike with Gym
Day 3 Run with Gym
Day 4 Bike, Swim, Run & Gym
Day 5 Gym
And repeat
Why Gym every day is to remain healthy
Diet: 100% plant based and dairy free.
Note: My body is 8% fat and height 5 10 and weight 150
Sleep 7 hours a day
Use Whoop
Enjoy!!
45 races and no podium? Think of what you could have achieved working with someone who knows what they're doing.
I would definitely throw in more rest days, if you ‘need’ to train do something outside of your sport disciplines but have fun not train hard 👍👍👍
He is a professional athlete, rest days are once a month twice at most and he needs to train hard to be competitive and make a living.
Point 3 is it. You have to always autoregulate. You need experience to know when to push and when to let off the gas.
And creating some detachment from “hitting numbers”. I always encourage my athletes when they dont nail a workout that they still got the work in, but have always had trouble feeling like its okay when I dont nail it
@@archmdz yeah there are so many factors to the numbers and you can't always be peaked. I like to think that relative to your current recovery level, you're still putting in a good stimulus. It becomes a problem though when every workout is like this for weeks on end. I feel it happens easier when you stubbornly follow a plan without listening to your body's feedback.
Writing a training plan that feels too easy for sure takes the most discipline
So what you're saying is you used to overtrain, you still do, but you used to too. ;)
this video is indicative of someone that's about to overtrain again lmao
can u even get overtained in 3-4 weeks? sound mor like lack of recovery, then overtrainig.
True full-blown overtraining can be done in 6-8 weeks. But if after 3-4 I need extra unplanned rest (not just a down week or some easy days) to avoid it then I’m training too hard and on the path to overtrain. That’s usually what I end up doing, not actual overtraining syndrome, but I’m trying to avoid the 3-4 week breakdown in the first place.
Maybe swim more 😅
Take care over training it's bad in body.
You are NOT separating the coach from the athlete. You are both. You may be setting up mechanisms to attempt that separation but that’s it. You need to be honest with yourself.
maybe ask someone to look over it
Are you a pro triathlete if you never actually race?
He has races a few pro Ironmans and has done decently well, don’t know what you’re on about.
He literally posted a video 4 weeks ago about racing a tri
If you undertrain you loose few days. You rarelly regress. If you overtrain you loose weeks. Easy choice.
first
Have a kid 😂
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Get a coach perhaps.