Are You Overtraining? Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach)
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- čas přidán 1. 02. 2023
- We're back with another deep dive into training and fitness with Dr Iñigo San Millán, this time we are discussing overtraining and how it can be prevented! As the leading expert in the field and the coach of two-time Tour de France winner Tadej Pogačar, Iñigo breaks down the science and methodology behind his training model to explain how it can help you smash your cycling goals!
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Has this made you think twice about hard you are training? Share your thoughts with us below 👇
no, because all of this advice was aimed at top level athletes, and has nothing to do with well, 99% of your viewers.
I have totally fucked up my system many times. For instance, I am now on life-long thyroid medication. This was the first time ever I heard the reason, why.
Great insight again, definitely more of this. I was aware of most of this from my own research, but still reassuring to have it confirmed by a reputable source, there is so much bro-science out there that you are never quite sure.
I'm always dealing with fatigue on some level, it ranges from feeling run down up to barely being able to sit up straight at my desk. I have been continually tired for about 20 years, it is something you get used to. I suspect there might be some nutritional deficiency driving it but those of us who live in the UK know that going to a GP is a pointless endeavour, frankly you are lucky to get an appointment full stop. I like that the NHS reputation worldwide is an order of magnitude better than the reality lol. I haven't been to a GP for over 10 years, last two times I tried to go the appointment lead time here was over 4 weeks, in that time either you die or you get better. I survived a nasty chest infection that nearly killed me 4 years ago, couldn't get an appointment, the NHS is a dead concept. The news is currently full of people dying in the UK because the NHS doesn't have the capacity to help them anymore. People will need to learn to be their own doctors if they want to survive here.
Been thinking about getting an independent blood test, but there are so many and I am not sure which are trustworthy, these types of things tend to attract questionable practises. Are there any that are reasonably affordable and are likely to be accurate? Anyone have any experience? Was looking at the Forth Male Fitness Test, anyone tried it?
@@fergusdenoon1255 I don't think that is the case, if you watched the video he specifically says it applies to everyone. If anything he indicated it was less of a problem with top level athletes as their training schedules indicate they are predominantly training low intensity already for this very reason. Not sure how you got this negative interpretation?
First, MOAR of this dude.Second as an amateur with limited time I try to insert as much Z2 as possible looking at pros with 20+ hr weeks and routine 6 hrs training rides. His comment on the matter is important and prescient.
I used to do 30 minutes of HIIT everyday , my thinking was yeah it’s alright it’s only 30 minutes but I felt so tired everyday.
Then I discovered zone 2 training and change my routine to 1 hour or more zone 2 riding everyday and just do 1 HIIT every week.
Now I feel good with a lot of energy and got stronger on the bicycle.
It was a video that I saw with Peter Attia and Dr. Iñigo that changed everything.
This video is very informative in over training.
Thank you GCN.
Can you give a link to that video please?
@@continuouslearner czcams.com/video/-6PDBVRkCKc/video.html
Do you race?
@@JJ85J I used to race a lot with mountain bikes 14 years ago, now just mostly riding for fun. I did race last year tho with my mountain bike, it was a 6 hour race.
This year my friends and I are doing a lot of gravel riding some are races.
But we do weekend group rides here in Long Island New York when it gets warmer, it’s called the triangle group ride, George Hincapie actually used to ride this group when he was growing up here in Queens.
Fast fun rides and it gets serious sometimes.
I was previously training 3 days per week, one hit and two with longer sweet spot intervals, then just doing nothing the other 4 days of the week. I started wondering if I really needed full days off or could I recover just as well with Z2 rides so I’ve gradually been adding one hour Z2 rides to those off days. Last week was my first with not one full day off the bike. So far I feel good so I’m going to shoot for another full week.
Have a biochemistry degree and I’m 3/4 of the way through my MD, and I still learn stuff from this guy. He doesn’t oversimplify his explanations - he gives just enough background for the layman to get it, and if you have more background in the subject matter you can really place everything he’s talking about in the big picture. This is good stuff.
Any recommendation for a textbook? (Exercise physiology for the undergraduate student level for example)
@@bernhardrieger3196 I have not taken a specific exercise physiology course. In terms of general medical physiology, Guyton and Hall is great. And with regards to biochemistry…. I think we used Lehninger Principles of Biochemistry, but if I’m honest I lived off of lecture notes back then.
@@bernhardrieger3196 Exercise Physiology: Mcardle & Katch ( & Katch) is the go to book for understanding exercise physiology.
Same. While the core understanding of metabolic pathways was pretty much set by the start of the 80s there has been significant advances at the deeper level. The utilisation and role of lactate is certainly one of them. Intramuscular utilisation and MCT1 / MCT4 wasn't really a concept when I studied it early 90s.
@@stephenbetley9596 Thanks.
I used to go all out, trying to beat my personal best every time for 3-4 days a week. At some point, I noticed that my heart rate cant even get into the z4, even though I was out of breath, and my legs are hurting. My performance hit a wall, and even worse, I started to experience heart palpitations before I go to bed, and I thought it was from my coffee drinking habit. Ever since I found Inigo podcast with Peter Attia, I religiously doing minimum of 6 hours a week of Z2 training, and test myself for a 1 hour of high intensity session every 2 weeks. Now my heart rate can go into z4 z5 on high intensity session, palpitation gone, even when my coffee drinking habit remains the same. Inigo truly change the way I approach training.
Dr Iñigo San Millán on this channel means I open a text-window to make notes. the last video on lactate metabolism was so great, I have a much better grip on that now. would buy his book if he wrote one 100 %.
Great to hear!! Take notes and enjoy 🙌 Have these videos improved your training?
@@gcn pure zone 2 training and avoiding even small high intensity peaks (we have a lot of hills here, and it's very tempting to raise your effort for those) was basically new to me. I recognized that longer rides don't leave me tired the next day. I don't see breakthrough fitness gains yet, but I'm already unusually fit for this time of the year.
@@brabrabarabra5027 you can overtrain zone 2 as well
@@brabrabarabra5027 Here's a hack: put super easy gearing on your bike, and still stay in zone 2, cruising up hills enjoying the scenery.
@@neoneherefrom5836 You can die from drinking too much water. But that doesn't mean you shouldn't drink water.
Along with his wealth of knowledge and experience, I'm most impressed with how approachable and easy to understand his explanations to complex scientific concepts are.
I’ve watched other videos with him it and he’s ace. Def would have him around for dinner.
It's very easy to follow isn't it! We want to make cycling as accessible as possible. One way we can do that is brake down the jargon and help more people to understand some great training tips! Have these deep dives changed the way you ride? 🚴
@@gcn I follow a coach led structured training plan, but this series has given me a lot of insight and context into why I am doing what I am doing. With that understanding I have more confidence in sticking to the plan and it reinforced the importance of nutrition and rest. Really one of the most informative series I've seen - paid or free. Also Kudos to Si and whoever came up with the questions, format, and structure of these videos
I got a Zwift Hub and over did it. 18 rides in 24 days after long weather related layoff. My Garmin tried to warn me that VO2 was decreased and rest was needed. Thanks for the video, it was right on time for me. I will rest for a while. Thanks GCN!
I have an Oura ring. It is always telling me to take the day off. It assumes everyone is a wimp. I just look at resting heart rate. If it declines below 50 I'm good for a "hard" ride. If not I try to stick to a zone 2 or low zone 3 heart rate.
Thanks for the comment, I need to listen to Garmin, first time seeing "take a break get some rest."
@@donwinston this is why I stopped using oura ring. It was getting in my head that today wasn't a good day to compete when often it was. I now schedule to get 9 hours sleep, often waking 8 hours I know I'm good but if I sleep to my alarm at 6:20 am or 9 hours I know my body is in recovery.
If anyone is interested in hearing more from him, he some lengthy chats where he gets very technical with Peter Attia on his podcast. (The Drive) It’s geared a bit more towards longevity and functional health than cycling specific, but it’s a great listen.
Great interview and info. This has confirmed my thoughts personally and as a coach; not feeling it today, do the warm-up, still not feeling it, then stop and rest/eat.
Thank you for this. There's a lot of information out there on training, but not much on *recovery* - maybe your next deep dive can be on that topic, so we can avoid the issues mentioned in this video.
❤Love when you interview Dr. San Milan, he’s so insightful!
Absolutely fantastic. Thanks Dr San Milan and GCN, we asked for me and we get more. Keep it coming!
Love these pieces from GCN, really good to listen to and learn.
This guy is amazing, please keep these videos coming!
Fantastic to hear all the interviews with Prof. Inigo. Top videos at all!
Absolutely great information, delivered in a way that made even complex-sounding physiology understandable - and thanks to Si for asking the same questions I wanted the answers to. More please.
100% love this content, keep it coming. Thanks guys
Thank you GCN and Dr Iñigo for this video, I learned a lot. Keep up the good work.
That has to be up there as one of the GCN videos I’ve watched. Thoroughly enjoyed and taken on board. 👍
Fantastic interview, learn a lot. Thanks Dr!!
Wow! How blessed is this Man! Thank you for being a blessing to all of us!
Excellent interview! Thanks so much.
Fantastic video. Please keep these types of videos coming.
Over training is something I’ve never been accused of.
Over cafe riding though is another story.
Hahahah should we do another episode "the dangers of stopping too much at the cafe"? 😂
Excellent information! Thank you😊
Loving these discussions!
More with Dr Iñigo San Millán!!!
I love this guy. I could listen to him go on all live long day. Need to get him on here more!
so good and so very useful. Thank you very much.
Absolutely freakin' BRILLIANT again Si and gcn! So much gold here with Dr San Millan's wisdom! Love the keys of heart rate fueling, sleep and monitoring bloodwork. This science, the way Si asks and Dr San Millan carefully explains, is so accessible here. Somany dangerous traps! I have had to structure my training to allow for more recovery time as I age. Great explaining the rut and head game dangers! I will be checking base heart rate more frequently for sure so that I don't deplete glycogen and allow for muscle repair! Any more that Dr San Millan wants to cover, I'M IN! Keep it coming please!
Great stuff! Great opportunity to tap into Dr. San Millan's knowledge! Worth reviewing multiple times.
Great video - training for a race in April and all of this information was extremely helpful. A lot of videos don't get into the actual science behind what is happening or if they do its way over the heads of someone not in the medical industry. This was a perfect balance for me personally. Like other comments have stated, keep these types of videos coming.
Thank you for this fantastic interview! I love the way he explains complicated things in an easy to understand way. It's a real pleasure to listen to someone who has real passion.
Thank you for this!
Please keep these coming! I did not believed that a 8 to 10 hour training week could get you to a overtrained situation.
So good! Can't believe how completely and freely he shares not just his insight but the technical basis behind it all. I'd be really interested in a post-injury recovery thread - having broken my pelvis (skiing) just before Xmas, and with L'Etape in July to prepare for, I managed half an hour of turbo yesterday but it felt horrible! How to judge ramping back up to and beyond my previous fitness level without re-injury or overtraining feels daunting!
Awesome stuff, thank you!🙏
This is TOP QUALITY Content… More please 👍🏻
This was FANTASTIC! A ton of great questions and information that is understandable and immediately useful. Everyone who's trying to get better should understand the content within this video. Kudos!
Love these episodes with Iñigo!
Excellent interview with great questions, Si and outstanding, understandable information from Dr. San Millán. Your question about whether there are different types of tiredness was very insightful because we have all experienced being fatigued at the end of the day yet having a great workout anyway. I didn’t think Dr. San Millán’s explanation was very helpful but the rest of the interview was superb!
Brilliant, this is great content, thank you 🙏🏼 👌🏼
Top stuff much needed and properly informative
Such beautiful, clear videos with tons of useful information. Would love to hear more on fueling!
I could listen to Inigo for days. So much knowledge. I am recently coming out of an overtraining hole and the signs discussed were all there, I just missed them for a bit. Keep up the great work GCN and if you can more time with ISM.
Thank you again Simon, for these conversations with Dr. San Millan. I keep thinking, “I wish I had known that back then when I was racing.” I am a science geek and a recreational cyclist now, so this is still wonderfully interesting information.
I only wish I could give it more than just one thumbs up. Excellent. Superbly explained. So impressed that he is so willing to share his expert in depth knowledge.
Really enjoying these videos with Dr Inigo San Millan. So much great advice with the Doctor putting all that science into easily digestible language. Good lead questions Si. More please!
Great stuff! I just shared this with a buddy who tends to be stingy with carb intake and doesn't monitor his HR. Hopefully he will be inspired to re-examine those approaches. Not being able to get the HR up during exercise isn't something I can feel. I need to see the data to know it is happening.
The best interview so far. Yes, we are all guilty of over training at some point.
Great interview GCN! Please keep these coming. Dr. Inigo has a great interview with Peter Attia and The Drive podcast. Very informative.
Such an important topic and fantastic to hear Inigo's thoughts on it, definitely something I've inadvertently suffered from before.
In this series though, just wanted to say what a fantastic job Si does as a journalist - knowing when to talk and when to stay quiet to let the expert say his piece, when to ask questions to further probe something and when to move the topic on a little. Not saying you're David Frost yet Si but its a different skill to presenting I think, and fantastically handled. Not just an ex-pro cyclist, geographer and presenter!
All in all, this is some of the best cycling based content on youtube I think.
Love these videos. Keep it up!
Another fascinating video chat with Dr Indigo. He seems like a lovely man and really appreciate him sharing his extensive knowledge. More please and I agree with a comment below about a video on how exactly to do this rest/recovery/refueling thing to avoid getting in an over trained physiological mess would be very useful. Thanks GCN.
This infomation from Dr San Millan is fantastic !
I know that you've done these previously, but I hope you have a regular, for example, 'GCN Medical' section where physiological and medical issues that come up in cycling can be brought up regularly. As a very active physician, I love these types of discussions. Agree with those who have advanced degrees and still learning. Love it. Great job, Simon.
Great great video. Dr San Millan knows a lot about sports physiology and explains it all superbly well. I would love to see a panel about training with Dr San Millan AND Neal Henderson discussing training strategies, zone 2 vs intervals , etc. Great work GCN. Thanks.
This stuff is GOLD indeed! Yes more of this content please 😋😁👍
Excellent video, thank you 🙏
More of these videos please.
Inigo is just another level, the way he explains things are impressive to me, big fan!! thank you for bringing him
I enjoyed this so much that I rewatched it straight after ✊🏾👊🏾👏🏾
Importante explanations! Thanks
Love these conversations, always timely and Dr San Millan makes things so clear to understand. Your questions to him are always spot on Si, and you can see the good Dr is impressed that it's a proper two way exchange of thoughts, ideas and material!! I'm guilty of Z3 and Zero intervals...This year been doing a Monday/Wed split on the intervals and a Sunday cadence session but other than that I'm rigorously sticking to the Z2 on the SYSTM on KICKR...it will be interesting trying to transpose that to the outdoors once the Scottish winter leaves (June?!)... hilly old place and keeping to Z2 may prove a challenge... (Then again, I own an E-MTB too so I can use that for "zone work" and still get to hilly places!)
Thank you GCN for incorporating the science behind exercise and training. It’s refreshing to hear the training concepts and theories supported by scientific evidence rather anecdotal claims.
Such an interesting video! Thank you!
Fantastic content, guys. I'm not sure what's more impressive: his depth of knowledge or his eloquence in a second language.
This is absolute gold! Wish I knew this long ago! Thanks GCN 👍
Getting the right qualified competent person to analyse blood samples may be difficult …. Wouldn’t want to be put on meds I don’t actually need.
Keep this guy on your channel. Simon, give us more!!
Great content! Love this!
Thanks for another great interview
As you (didn't quite) say Si, this is grade A+ Gold. Thank you, both Dr Indigo San Millan, and GCN.
So good . Big eye opener for sure
All the way around, great content! Simon is an excellent interviewer, skilled communicator.
Totally agree that these are super helpful videos! I realize now that my age has an effect on recovery. I must be constantly in recovery deficit, as my resting heart rate just doesn't bounce back like it used to. 20 years ago two-a-day workouts were no problem. Those days are gone 😢
An absolutely super explanation of the issue. It's not only about training, but nutrition AND rest also. I learned it the hard way by committing all the errors he is talking about. From before I became a cardiac patient, I check my heart rate first thing in the morning to know if I am OK. Kudos for this edition
Excellent conversation! Love these interviews. Dr Iñigo is great at breaking down complex subject matter into common language that relates to everyone. There are two heart rate trends that I watch carefully: increase in resting heart rate; and heart rate variability. Being a 66 yr-old armature, I don't see a resting heart rate in the 40s (I wish), but mine should stay in the mid 50s. In these conversations, it would be good to provide typical numbers for the average Joe and not just the professional athlete. This can cause a degree of check-out (this conversation doesn't apply to me).
Brilliant! the secret is out! I have been checking my bloods on a regular basis for the past 5 years, and it gives you so much information on where you are at.
Brilliant, thank you
This whole thing has really turned my head around. I’m one of those diagnosed with hypothyroidism and now even Graves Disease. Everything he talked about seems to fit my status over the past few years. Seems my main issue being fueling properly. I’ll have a chat with my doctor and also look at better fueling and stop these 1500 calorie deficit days. I don’t do them on purpose, I simply have days I can’t seem to put the fuel in.
I can't tell you how much I've loved these videos with Dr Iñigo San Millán. I've watched them several times and will continue to rewatch them. I hope that he becomes a regular. Thank you for doing them.
Thank you for this series! What I loved about this episode:
1. The reminder to be eating enough. There's a lot of under-eating going on in cycling in the pursuit of staying light. It's a false economy!
2. The shout out, particularly to the UK community, to getting blood work done. It's not that complex and can be incredibly revealing.
Yep - Bloodwork! Plenty of companies out there who will do this for you. I went through a phase in 2019 / 2020 where i did this. My local GP thought it was not needed / daft. In the end i used a private company - finger prick test, posted off to them. Tests done for about 20-30 markers. Doctor reviews them and results and comments are posted on a portal. I found it invaluable and used it to build a diet and lifestyle that meant i was controlling things better.
It also revealled some interesting stuff - you could actually see the effect of shifts and work on my cortisol levels (stress) - as my shift patterns improved / went into furlough the levels dropped dramatically.
If your really interested and have the finances its not difficult or that cost prohibitive.
@@Greg.Sutton What kind of test did you order? What markers?
Glad he called out the under-eating too. Actually made me feel less alone to an extent. I was an under-eater before becoming a cyclist. Was a weakling first, then started weightlifting, then picked up cycling. The lifting trainer was making me text pictures of my lunch after sessions because of chronic low appetite. I have no intention of "being light" for cycling, as long as I am within healthy lean casual athletic range - and that usually means I need to *gain* weight. Not a lot, but enough to have a tiny store of fat plus more muscle.
Super interesting more please and thanks for this episode
Would be good for Dr Inigo to explain and discuss all the implications of over training and Recovery for older athletes ( 50 +) very interesting though.
Yea Agreed. I’52 ….My ave speed 27km/h … Ave heart rate 158 climbing hills & during intens trainning …. is this ok !!
@@mohammadtaufek5529 I’m 57 this June and my average can be as high as 32km an hour and as low as 26km but my heart rate can get up to 175 bpm with a resting heart rate is 50-55ppm
Is this ok ?
@@nickkambitis5340 Resting and maximum heart rates are personal to the individual. There is no formula which is accurate for every individual.
A lot will still depend on your genetics, so not sure how much generalized advice will help. We all eventually experience decreased metabolism which has a major impact on both recovery and the rate of training adaptation. We also all will suffer from cellular senescence. Which impacts the effectiveness of muscle repair, energy uptake, immune system and neuromuscular response. Injuries also play their part, scarred muscle tissue from significant tears takes longer to recover, and is less elastic so takes more damage.
Age gets us all eventually, but it varies as to when. If you have maintained good fitness all your life then you will start to decline from a higher position. If you have abused your body and have little fitness then you are going to be already well on your way to relatively poor results. It might be 35 for some and 65 for others. So picking an arbitrary age is not really indicative it is more a case of where you are on the degradation scale.
All that said overtraining comes down to the balance between training load and fuelling & recovery. As you get older you will inevitably be able to handle less load due to slower recovery. I don't think the metrics of how you deal with it are actually any different, it is a dynamic state that is both personal and evolving for everyone regardless of age. Assuming you have no specific medical disorder you just need to ensure that you maintain effect glycogen levels pre and post workout, and that you allow adequate time for muscular repair so that you are at very least maintaining a balance of breakdown vs growth. If you want to gain performance, growth will need to exceed breakdown. As to where that magic balance is... well its different for all of us, that was why Dr Iñigo San Millán focused on bio markers and relative heart rate tracking, there is no rule that fits all, you have to monitor your own physiology continually and constantly adjust your training.
@@codemonkeyalpha9057 Great in-depth response. 👏👏Thanks
More more👍 Awesome information!
I love these conversations. I wish I had a coach like that.
If only. On my list when I win the lottery.
I had a blood test as a routine check up and it was discovered my Iron levels were really low. A course of treatment led my power output go up by 15%. Handy!
Keep it coming, love it!
Did you catch our previous episodes with Dr San Millan? 👉 czcams.com/video/dBbK-0vh-d8/video.html
@@gcn Yes watched them all :). Hope there will be a deep dive into nutrition, it something Dr. San Millan keeps mentioning as crucial
excellent interview and very practical advice
I think this video just saved my ass.
Love this guy.
Thx!
Great video on how to monitor for and avoid overtraining and possible consequences. More can be found in Dr Iñigo San Millán's discussions with Dr Peter Attia. Maybe next video in series could go over how to recover from overtraining. Good job Si and GCN.
I train in from oktober to march indoors. 5 times a week. one hour a day. 2 intense rides and 3 easy zone 2 rides. It made me far stronger and not tired at all.
Absolutely superb 😊
This is probably the first #GCN video, beneficial to everyone. I watched this with my daughter, I could watch it with my 65 year old obesse mother.
Scientific rigour applicable to all
Fascinating. I base a lot of my training, on and off the bike, on heart rate. The natural tendency is to think a lower heart rate is your heart working more efficiently.
Excellent and informative video
As much as I enjoy Dr Iñigo San Millán's thorough explanations, it's Si's questions that make these interviews worthwhile! Well done Si.
Awesome insight
Most people either overtrain or undertrain while believing they train hard. I've learnt to just let them get on with it. Getting the right balance is challenging, but if you can do it you'll get almost no injuries and a very satisfying improvement arc.
fantastic very interesting video. Thank you
What was your main take away? 🤔