Warning Signs of Over Training
Bike Diva at Duathlon Season Opener
I have recently come off a two week illness and am just getting back into my regular workout schedule. I had a nasty bout of bronchitis/fever and was bed ridden for 5 days. As I was having extreme breathing problems, even while using a temporary rescue inhaler prescribed by my doctor, I didn’t workout at all during this 2 week time period. I even had to cancel a 1/2 marathon I had planned on running on February 22, due to being so ill.
I have a tendency to over train, and to schedule too many races throughout the year. I don’t know if over training had anything to do with my getting so sick, but here are some of the warning signs that may indicate that you are over training.
Warning Signs of Over Training
A variety of both physical symptoms and emotional symptoms are indicators of over training. According to Lynda Wallenfels, author of The Triathlete’s Guide to Bike Training (Velo Press, 2004), the symptoms of over training include:
- Decreased performance times
- Weight loss
- Slower recovery in heart rate after exertion
- Abnormal rise in heart rate on standing
- Increased resting heart rate
- Sluggish, heavy legs
- Persistent muscle soreness
- Swollen lymph glands
- Increased incidence of infections, allergies, injury, headaches
- Loss of motivation
- Desire to quit during competition
- Loss of appetite
- Trouble sleeping
- Irritability
Ease Off Your Training Plan
I’m sure I had many of these symptoms, leading up to my illness. I’ll have to pay better attention to the warning signs in the future, to help predict if I am starting to do too much training. I really love riding my bike and running, and have a problem with taking a day off from training just to “chillax” as my kids like to put it.
I have recently started competing in duathlons, and on February 8th, I won second place in my age group at the Duathlon Season Opener, and on March 1st I won my age group at the Chilly Willy Duathlon. So trying to tell myself to take it easy, and back off from training is a bit challenging.
Related Posts
On February 24, Marilyn Noble added the post: Should You Workout When You’re Sick?
On December 24, 2008 Lori Rice added the post: Benefits of a Break From Training.
On October 3, 2008 Lori Rice added the post: Cold & Flu Season VS Your Training.
Take care,
Lynn Smythe AKA the Bike Diva
Hey Lynn,
I’m glad you’re feeling better and back in the swing of training. You must have a strong constitution to come back from bronchitis and win your age group in a duathlon!
Thanks for sharing your experience. It’s good for all of us to keep in mind that we each know our own bodies better than anyone else, and listening to our own intuition (and pulse and breathing and need for sleep) is the best way to know when it’s time for a break.
Stay well!
Marilyn
Hi Marilyn,
I’m stubborn. “Breath, I don’t need to stinking breath, breathing is for sissies!!!”
I have quite a few running friends that are always battling some sort of injury. They need to take some time off. A friend of mine injured her knee 15 miles into her latest marathon, instead of letting the first aid volunteers transport her back to the start of the race, she decided to WALK the remaining 11 miles.
2 weeks later, and her knee is still bothering her – not smart. I think she had a stress fracture in her foot last year, again from over training.