Today is my first workout after the Recovery week, yet my legs still feel quite tired.
Wonder what should I do in this case?
Also what possible factors should I look into to make sure it’s not overtraining?
Because I don’t feel like I’m even training that much I feel like I do quite low volume (I’m on mid volume masters).
My gut feeling is that, is related to nutrition (no pun intended). I have been pretty much feeling hungry 24/7 and tbh, I’m eating all the time but it doesn’t seem to be enough.
Can you post or take a screen shot of you calendar to help with responses?
After a recovery week I usually need what I call a “burn day.” Don’t know why, but I can feel sluggish and a bit heavy and the first ride or two back. It’s like your body gets out of sync and needs to get back on track. A few days into the training though and I start to feel the benefits of the recovery (I just feel stronger).
Everyone’s a bit different, but it is quite common to feel sluggish, stiff, and a bit sore immediately after recovery week. What you did during Recovery/Regen week may have some impact on this as well. I’ll often do some Openers the day before first workout after Recovery/Regen week, as well as put in some shorter efforts later in the Recovery week, so I don’t come back as flat.
Overtraining and/or Underrecovery is a whole different issue altogether and having someone look at your calendar may help you here.
It looks like you had some great consistency through the fall and winter (low volume plan?) and were consistently hitting 3-4 days a week with some solid intensity in there!
Then it looks like you went on vacation and then got sick not long after coming back in early May. Since it has been hit and miss… and if I were to take a guess you are probably just aren’t 100% back from battling the bug yet. I may take another week of just some endurance rides and test with things like Bays or some light tempo. Then when you come back maybe some achievable alternates that won’t take you too much but reminds the legs they still need to do some work.
Sometimes these cold linger, even when we feel better. Keep getting good sleep, eating, staying hydrated and you will be back to your normal consistency soon!
It’s not exceptional to still feel a few weakness after a recuperation week, particularly in your legs. Make beyond any doubt you’re giving your body sufficient time to completely recoup between workouts. In the event that the tiredness endures, consider lessening the concentrated or term of your workouts briefly to permit your muscles more time to recuperate.
When it comes to overtraining, it’s vital to tune in to your body and pay consideration to any signs of over the top weariness, diminished execution, determined soreness, or changes in temperament or rest designs. On the off chance that you feel always hungry in spite of eating as often as possible, it may in fact be related to your sustenance. Make beyond any doubt you’re fueling your body with sufficient calories and supplements to bolster your preparing and recuperation needs. Consider counseling with a nutritionist or dietitian to guarantee you’re meeting your dietary necessities.
Beware and tune in to your body’s signals to discover the correct adjust for your preparing and recuperation.
I’d agree with @Jolyzara after checking out your TR Calendar as well. Things looked pretty consistent until a vacation period and then illness, which can certainly take your training off track and throw a wrench in things. It’s totally possible that you’re still recovering from the travel/holiday and the illness.
I’d also reckon that it has something to do with your nutrition if you’re feeling hungry 24/7. Do you think you’re eating enough to fuel your training? If you’re hungry all the time, I’d guess that you might not be. It could be a good idea to try getting some more carbs into your diet so you have enough energy to support your training load – that would probably make your legs feel a bit springier, too!
If you’re having trouble physically eating enough, you could try drinking some more of your calories. I personally have trouble eating large volumes of food, especially when I’m training hard. I’ve found recovery shakes to be super helpful because I can get a good mix of carbs/protein/calories down in liquid form, which isn’t as difficult for me to digest.
If you continue to feel fatigued, don’t be afraid of backing off the volume a bit more – switching to a Low Volume plan might be a good move if it helps you get back on track. You can always ease up into more volume again in the future!
Aside from that, make sure you’re sleeping plenty (8+ hours per night if you can!) and hydrating well. Stretching and foam rolling might help out with the soreness in your legs, too.
Hope this helps – feel free to let me know if you have any other questions!
We have done some blood tests, Thyroid, Glucose, Vitamin D and Iron, White blood cells. All okay.
Went back one last time, to talk through, just to make sure is not diabetes or something like that. But blood glucose after breakfast was around 5 so they said it’s impossible to be diabetes.
Anyway, I’m still feeling like I’m starving all the time and I keep eating, I have stopped structure work outs for more then a month, and only been on 2 rides <1h.
And my legs are still sore on an off.
I have no idea what to do, and I feel quite lost, my only option now is just to shove as much food as I can I guess and hope the hunger passes?
How much are you eating, and what quality of food? Is your weight stable? Shoveling food in to try to satisfy a perceived hunger is what people like me do, who have food issues and have ruined our satiety sensitivity. If you’re used to eating lots of carbs because you were exercising (and thus controlling insulin), and now you’re not exercising but still eating tons of carbs, your body will react differently (insulin response leads to cravings). I’m just saying… check yourself so you don’t fall in that trap.
Well, I have a gripe with “quality” of food. That’s extremely subjective.
To make sure you are eating, enough, but also not too much carbs, but you need carbs for your legs to recover. No I don’t know if eating clean, I’m not having foods that are just sugar like candy or sodas, but I feel like I try to eat plenty of carbs to recover.
I guess I misunderstood what you meant when saying “…I have stopped structure work outs for more then a month, and only been on 2 rides <1h”, to mean that you’d only been on 2 rides in a month and they were less than an hour each. So, I was trying to say beware of eating like a cyclist if you aren’t cycling. Sorry for the confusion.