Covid Catastrophe

I’ve done it! Didn’t listen to podcasts, others or self. Since lockdown I’ve had nothing to do but cycle, low maintenance job and all the time in the world to train, so my issue is I have over trained, lock, stock and broken body.

Over the last 22 weeks I’ve pushed hard, had only 1 real “rest week” and had an average TSS of 675 per week which included 32 Zwift races - normally not an issue but for a 54 year old rider it wasn’t big or cleaver and now I’m suffering.

At first I was getting good gains, got my FTP to 308 and weight was steady at 67kg. Then after a while it started to drop off, and slowly, I thought it was just a temporary glitch, I started to lose power and the ability to train. To the point when at the beginning of August I was spent but by the time I realised it was too late.

No power, no steady heart rate, tight chest with absolutely no capacity for Vo2 max, feel drained and tired and do not want to train. I have had 2 full weeks off with no bike and now gone back to commuting only 40km per day at Z2 for 4 days a week- no more, no other rides, no running, no swimming.

So, diet is good - couldn’t really be better, plenty of good quality food and 4 meals a day. Sleep is OK, could be better (2 elderly dogs need to go out in the night) but generally get 9 hours a night.

No real life stresses, job is good, life is good (except for the obvious) and I have as much time to train as I want - normally 9-13 hours a week.

So the question is how to recover from it, do I:
a. Stop all cycling and not start again until I feel better.
b. Carry on with my commute to work each day at no more than Z2 (4 days a week) have weekends off (really off) and use it as active recovery until I get back to normal?

Probably not what you want to hear: my vote goes to a) stop until you feel good (not just better). Then start slowly with the Z2. Listen to your body and learn what you can train through and when you need rest. I trained myself into a hole a while ago and kept stumbling from one sickness into the next. Main reason: Zwift racing and hard intervals Without a solid base. My cure was cancelling Zwift and signing up with TR.

So if you have a lot of time to train make sure you pick the right plan and start building a solid base. In your case i would at least consider traditional base in order to keep the stress low. Sweet spot base is probably fine as well.

The next pit to avoid: muscular issues —> stretch / mobilize after every session for 5-10 minutes.

Yes, you’ve been overdoing it, however this statement, especially the tight chest, got me wondering if you’ve picked up Covid19 at some point as well?

Thanks, thought the same - tested last week- negative

Noted - thanks