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Eric Rich Micro-Overtraining Suggestioms

etrain17etrain17
in Coaching Forum 🧢
Hi Coach, I've been following the Beginner IM plan-now at Week 13 for IMNC and doing pretty much all of the workouts without a planned rest day. I thought things were going well but when I began regularly tracking my RHR in the morning last week it has been very elevated-around 75 BPM every day. Sadly, I have only a spotty comparison pool for that, but that's definitely high for me. Couple that with a couple of disappointing romantic Saturday evenings and I think I may need to address the issue.

I'm doing the Rev 3 1/2IM next weekend. Yesterday's 75 mile ride followed by a 4.5 mile run felt good, so I'm thinking of taking today off, doing a 2 mile OWS with friends Monday just for fun, and then using the A race modification system for next week's plan.

Is that too much-not enough-and any guidance regarding what I should be looking for in terms of RHR changes? Any other suggestions/resources regarding dealing with overtraining would be welcome.

Thanks

Comments

  • Coach PatrickCoach Patrick
    Eric, thanks for reaching out. We all have warning signs, the key is to (A) know them and (B) to actually act on them.

    Easier said than done, so thanks for reaching out.

    1) Keep tracking that RHR. You need a baseline at some point, but for now we are just looking for a delta / trendline in the right direction.

    2) It would also be great to hear how you are sleeping. Can you track hours of sleep each night?

    3) "A" race protocol for this week is great...use bonus time to dial in your race plan.

    4) I suggest a permanent day off each week...either Monday or Friday your call. I prefer Monday as I like Friday Swims into the weekend...but it's up to you.
  • etrain17etrain17
    Thanks Patrick. I will stay with the RHR tracking. This morning-I skipped my a.m. swim-I was 68 BPM (lowest in a week). 8:30 in bed with only one wake up at night. Last week mostly due to juggling training and outside responsibility the average was around 6 hours only. Obviously that's a factor. I will keep tracking things more dilligemtly, schedule a Monday off, and keep checking in. Thanks for the input!
  • Coach PatrickCoach Patrick
    Woohoo!!! That's great news...sometimes it just takes a bit of focus on the numbers. Not just for control / improved outcomes, but also for awareness...as in when my sleep sucks for a few nights, I know I need to chill on my training sessions (ahead of time).

    It's a "full circle" kind of thing...
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