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I dont think you can standardise signs of overtraining VS effort levels. Overtraining is very complexe and it's not been understood quite well just yet.
are you testing regularly? What sort of load have you been doing lately? Maybe back it off a few days and see what happens?
First week following rest week, I did a handful of SST efforts which all felt good. The following (this) week I thought I would add a 2x20 @ FTP, but no - missing some good 20 watts and was completely drained after the first interval and had to roll home.
Based on what you described, I'd guess you need some more easy time. At least that would be true if it was me. Try at least 3 more days in a row super easy (as in 1hr <50% FTP) or off the bike entirely, and see what happens. If that isn't enough, then rest more. Get plenty of sleep, eat good food, stretch and relax. Don't worry about your CTL and ATL numbers. When you really *feel* hungry for the bike again you are probably good to go.
Thank you. I try to take one day a weekly off the bike along with one day weekly doing Z1 for an hour, so rest feels more than sufficient. A visit to the doctor did however confirm that I most certainly have had an infection that my body has been taking care of.
If anybody else has an idea of where you would be most likely to notice power drops when overtraining/overreaching, feel free to post!
adapted from Rabelais
As for efforts that show overtraining....I can often times nail out a 5 minute effort that's extremely strong when I'm overtired, but the moment I move towards a more FTP-style effort (20 min) my body says 'no' and won't keep the power and/or the heartrate up.
ultyguy wrote:As for efforts that show overtraining....I can often times nail out a 5 minute effort that's extremely strong when I'm overtired, but the moment I move towards a more FTP-style effort (20 min) my body says 'no' and won't keep the power and/or the heartrate up.
That sounds like me. Nailed half a dozen of new personal bests up to 5min just found it incredible hard to work at/around FTP. More rest to come!
There is a school of thought that it's quite difficult for amateurs to get to the over training position, it's more often the over reaching.
For what it's worth, on the rare occasions I've over reached, almost everything above recovery pace is difficult to sustain. Endurance, can't face the duration and probably couldn't do it anyway, tempo and SST can't hold the HR, threshold no way, HR just won't go near and legs won't push. Re-test my FTP? I've tried, about three-five minutes in and it's no go, I wouldn't complete the test and if I did the results would be worthless!
A few days off/easy riding and I'm back.
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