Are You Overtraining? Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach)
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- Опубликовано: 15 окт 2024
- We're back with another deep dive into training and fitness with Dr Iñigo San Millán, this time we are discussing overtraining and how it can be prevented! As the leading expert in the field and the coach of two-time Tour de France winner Tadej Pogačar, Iñigo breaks down the science and methodology behind his training model to explain how it can help you smash your cycling goals!
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Has this made you think twice about hard you are training? Share your thoughts with us below 👇
no, because all of this advice was aimed at top level athletes, and has nothing to do with well, 99% of your viewers.
I have totally fucked up my system many times. For instance, I am now on life-long thyroid medication. This was the first time ever I heard the reason, why.
Great insight again, definitely more of this. I was aware of most of this from my own research, but still reassuring to have it confirmed by a reputable source, there is so much bro-science out there that you are never quite sure.
I'm always dealing with fatigue on some level, it ranges from feeling run down up to barely being able to sit up straight at my desk. I have been continually tired for about 20 years, it is something you get used to. I suspect there might be some nutritional deficiency driving it but those of us who live in the UK know that going to a GP is a pointless endeavour, frankly you are lucky to get an appointment full stop. I like that the NHS reputation worldwide is an order of magnitude better than the reality lol. I haven't been to a GP for over 10 years, last two times I tried to go the appointment lead time here was over 4 weeks, in that time either you die or you get better. I survived a nasty chest infection that nearly killed me 4 years ago, couldn't get an appointment, the NHS is a dead concept. The news is currently full of people dying in the UK because the NHS doesn't have the capacity to help them anymore. People will need to learn to be their own doctors if they want to survive here.
Been thinking about getting an independent blood test, but there are so many and I am not sure which are trustworthy, these types of things tend to attract questionable practises. Are there any that are reasonably affordable and are likely to be accurate? Anyone have any experience? Was looking at the Forth Male Fitness Test, anyone tried it?
@@fergusdenoon1255 I don't think that is the case, if you watched the video he specifically says it applies to everyone. If anything he indicated it was less of a problem with top level athletes as their training schedules indicate they are predominantly training low intensity already for this very reason. Not sure how you got this negative interpretation?
First, MOAR of this dude.Second as an amateur with limited time I try to insert as much Z2 as possible looking at pros with 20+ hr weeks and routine 6 hrs training rides. His comment on the matter is important and prescient.
I used to do 30 minutes of HIIT everyday , my thinking was yeah it’s alright it’s only 30 minutes but I felt so tired everyday.
Then I discovered zone 2 training and change my routine to 1 hour or more zone 2 riding everyday and just do 1 HIIT every week.
Now I feel good with a lot of energy and got stronger on the bicycle.
It was a video that I saw with Peter Attia and Dr. Iñigo that changed everything.
This video is very informative in over training.
Thank you GCN.
Can you give a link to that video please?
@@continuouslearner ruclips.net/video/-6PDBVRkCKc/видео.html
Do you race?
@@Jj88Im I used to race a lot with mountain bikes 14 years ago, now just mostly riding for fun. I did race last year tho with my mountain bike, it was a 6 hour race.
This year my friends and I are doing a lot of gravel riding some are races.
But we do weekend group rides here in Long Island New York when it gets warmer, it’s called the triangle group ride, George Hincapie actually used to ride this group when he was growing up here in Queens.
Fast fun rides and it gets serious sometimes.
I was previously training 3 days per week, one hit and two with longer sweet spot intervals, then just doing nothing the other 4 days of the week. I started wondering if I really needed full days off or could I recover just as well with Z2 rides so I’ve gradually been adding one hour Z2 rides to those off days. Last week was my first with not one full day off the bike. So far I feel good so I’m going to shoot for another full week.
Have a biochemistry degree and I’m 3/4 of the way through my MD, and I still learn stuff from this guy. He doesn’t oversimplify his explanations - he gives just enough background for the layman to get it, and if you have more background in the subject matter you can really place everything he’s talking about in the big picture. This is good stuff.
Any recommendation for a textbook? (Exercise physiology for the undergraduate student level for example)
@@bernhardrieger3196 I have not taken a specific exercise physiology course. In terms of general medical physiology, Guyton and Hall is great. And with regards to biochemistry…. I think we used Lehninger Principles of Biochemistry, but if I’m honest I lived off of lecture notes back then.
@@bernhardrieger3196 Exercise Physiology: Mcardle & Katch ( & Katch) is the go to book for understanding exercise physiology.
Same. While the core understanding of metabolic pathways was pretty much set by the start of the 80s there has been significant advances at the deeper level. The utilisation and role of lactate is certainly one of them. Intramuscular utilisation and MCT1 / MCT4 wasn't really a concept when I studied it early 90s.
@@stephenbetley9596 Thanks.
I used to go all out, trying to beat my personal best every time for 3-4 days a week. At some point, I noticed that my heart rate cant even get into the z4, even though I was out of breath, and my legs are hurting. My performance hit a wall, and even worse, I started to experience heart palpitations before I go to bed, and I thought it was from my coffee drinking habit. Ever since I found Inigo podcast with Peter Attia, I religiously doing minimum of 6 hours a week of Z2 training, and test myself for a 1 hour of high intensity session every 2 weeks. Now my heart rate can go into z4 z5 on high intensity session, palpitation gone, even when my coffee drinking habit remains the same. Inigo truly change the way I approach training.
Dr Iñigo San Millán on this channel means I open a text-window to make notes. the last video on lactate metabolism was so great, I have a much better grip on that now. would buy his book if he wrote one 100 %.
Great to hear!! Take notes and enjoy 🙌 Have these videos improved your training?
@@gcn pure zone 2 training and avoiding even small high intensity peaks (we have a lot of hills here, and it's very tempting to raise your effort for those) was basically new to me. I recognized that longer rides don't leave me tired the next day. I don't see breakthrough fitness gains yet, but I'm already unusually fit for this time of the year.
@@brabrabarabra5027 you can overtrain zone 2 as well
@@brabrabarabra5027 Here's a hack: put super easy gearing on your bike, and still stay in zone 2, cruising up hills enjoying the scenery.
@@neoneherefrom5836 You can die from drinking too much water. But that doesn't mean you shouldn't drink water.
I got a Zwift Hub and over did it. 18 rides in 24 days after long weather related layoff. My Garmin tried to warn me that VO2 was decreased and rest was needed. Thanks for the video, it was right on time for me. I will rest for a while. Thanks GCN!
I have an Oura ring. It is always telling me to take the day off. It assumes everyone is a wimp. I just look at resting heart rate. If it declines below 50 I'm good for a "hard" ride. If not I try to stick to a zone 2 or low zone 3 heart rate.
Thanks for the comment, I need to listen to Garmin, first time seeing "take a break get some rest."
@@donwinston this is why I stopped using oura ring. It was getting in my head that today wasn't a good day to compete when often it was. I now schedule to get 9 hours sleep, often waking 8 hours I know I'm good but if I sleep to my alarm at 6:20 am or 9 hours I know my body is in recovery.
Along with his wealth of knowledge and experience, I'm most impressed with how approachable and easy to understand his explanations to complex scientific concepts are.
I’ve watched other videos with him it and he’s ace. Def would have him around for dinner.
It's very easy to follow isn't it! We want to make cycling as accessible as possible. One way we can do that is brake down the jargon and help more people to understand some great training tips! Have these deep dives changed the way you ride? 🚴
@@gcn I follow a coach led structured training plan, but this series has given me a lot of insight and context into why I am doing what I am doing. With that understanding I have more confidence in sticking to the plan and it reinforced the importance of nutrition and rest. Really one of the most informative series I've seen - paid or free. Also Kudos to Si and whoever came up with the questions, format, and structure of these videos
Thank you for this. There's a lot of information out there on training, but not much on *recovery* - maybe your next deep dive can be on that topic, so we can avoid the issues mentioned in this video.
Great interview and info. This has confirmed my thoughts personally and as a coach; not feeling it today, do the warm-up, still not feeling it, then stop and rest/eat.
Around Christmas I noticed at Zwift that my heart rate was too high and very volatile. Also the W/Kg that I normally achieve were not happening and a diagnose from the Doctor confirmed a arrythmia. The cardiologist informed me that this is quite common among cyclists. I think it is caused by intensive training in combination with a Corona Infection that my family (except me - no symptoms) went through in December. Last week I received a Cardioversion. Now slowly getting back again and training at ease in Z1. Will not attack KOM or PR in Zwift for time being. Don’t wanna go through that anymore
The very same thing happened to me. Fortunately there was no need for cardioversion and my heart returned to a normal rhythm on its own. It will take some time before I trust my heart again. Slow flat Zwift routes for me!
Had the same way, now I'm back and train normal but slowly.
Best wishes to all of you. Heart conditions run in my family, so I'm always trying to keep an eye on things the best I can.
With everyrhing out there now, all the ways to keep track, it can get overwhelming.
I havent had any issues myself, but I was on a ride, and was sharing my information real time through Garmin with a friend. It was early on in my road cycling days, about 5 years ago, I'd guess.. (I've always done some kind of cycling, but mostly BMX, MTB)
Thankfully, I did, because my friend noticed that I was blowing up. I had no idea.
It was on a new route, on a climb. My heart rate was high enough he called me to warn me to back off.
First time in my life I've ever pushed a bike that didn't have a flat. But, I didnt want to completely stop moving, either.
After getting home, and looking at the numbers on a graph, I couldn't beleive I didnt FEEL what I saw.
I dislike a lot of the riding with all the gadgets these days, as it seems such a distraction.
But, as I'm needing to get in shape(still), and then stay in shape, I've made peace with it, especially after that day. I'm thankful for them.
I just miss the feeling of riding for fun in totality, I guess. I hope that makes sense.
Probably thejab. It’s causing a lot of h-art problems in a lot of people
@@disciplesofJesusChrist Nope. Fake News.
I know that you've done these previously, but I hope you have a regular, for example, 'GCN Medical' section where physiological and medical issues that come up in cycling can be brought up regularly. As a very active physician, I love these types of discussions. Agree with those who have advanced degrees and still learning. Love it. Great job, Simon.
❤Love when you interview Dr. San Milan, he’s so insightful!
Thank you for this series! What I loved about this episode:
1. The reminder to be eating enough. There's a lot of under-eating going on in cycling in the pursuit of staying light. It's a false economy!
2. The shout out, particularly to the UK community, to getting blood work done. It's not that complex and can be incredibly revealing.
Yep - Bloodwork! Plenty of companies out there who will do this for you. I went through a phase in 2019 / 2020 where i did this. My local GP thought it was not needed / daft. In the end i used a private company - finger prick test, posted off to them. Tests done for about 20-30 markers. Doctor reviews them and results and comments are posted on a portal. I found it invaluable and used it to build a diet and lifestyle that meant i was controlling things better.
It also revealled some interesting stuff - you could actually see the effect of shifts and work on my cortisol levels (stress) - as my shift patterns improved / went into furlough the levels dropped dramatically.
If your really interested and have the finances its not difficult or that cost prohibitive.
@@Greg.Sutton What kind of test did you order? What markers?
Glad he called out the under-eating too. Actually made me feel less alone to an extent. I was an under-eater before becoming a cyclist. Was a weakling first, then started weightlifting, then picked up cycling. The lifting trainer was making me text pictures of my lunch after sessions because of chronic low appetite. I have no intention of "being light" for cycling, as long as I am within healthy lean casual athletic range - and that usually means I need to *gain* weight. Not a lot, but enough to have a tiny store of fat plus more muscle.
Yeah the problem is we used to have cycling goals like rocket making goals 'we want to shoot for the moon!" - but now it's like if rocket building has some metric you can measure for rocket performance, all the rocket builders are building their rockets solely to hit this metric - they have no interest in going to the moon. In cycling terms this is where we've adopted FTP and specifically w/kg as the goal rather than as a metric that was helpful, along with a training model to obtain other goals. "If I get a 4 w/kg FTP then I've completed my goal and once I decide I can't get my power over 3.something, the only option is to lose weight" "And what are you going to do if your ftp hits 4 w/kg" "Err, I dunno....but I'll probably tell everyone that's my ftp and if it drops in a few years, tell everyone that's what my ftp used to be"
Please keep these coming! I did not believed that a 8 to 10 hour training week could get you to a overtrained situation.
Really enjoying these videos with Dr Inigo San Millan. So much great advice with the Doctor putting all that science into easily digestible language. Good lead questions Si. More please!
I’m late 50’s, diagnosed with Hypothyroidism, on medication (which has been increasing) and always tired and struggling to recover because I’m trying to get back to TT and endurance riding and some running. This was a brilliant explanation of what is happening.
Going down the Zone 2 workout route now and observing Garmin recovery timescales to see what difference it makes instead of smashing myself.
More from Inigo San Millan please.
Effects on the ageing cyclist?
Interesting.. I also have subclinical hypothyroidism. Wonder if it’s connected to 20 years of hard intense training. I’m going to switch to zone 2.
So if you do get diagnosed with hypothyroidism, and are prescribed a drug to combat it, how do you avoid being on this your entire life? Is it just a matter of reducing training intensity? If so, for how long? And how do you come off the drug?
I had a blood test as a routine check up and it was discovered my Iron levels were really low. A course of treatment led my power output go up by 15%. Handy!
This is TOP QUALITY Content… More please 👍🏻
I train in from oktober to march indoors. 5 times a week. one hour a day. 2 intense rides and 3 easy zone 2 rides. It made me far stronger and not tired at all.
I thought I had Chronic Fatigue Syndrome. My doctor told me I was just lazy.
Seriously though, this is great stuff. A lot to think about. I love to ride, and hope to get back to doing century rides this summer. But I’m 71 years old, so I have to listen carefully to what my body, and especially my heart tell me. Thanks! I know I will revisit these videos.
I have stage four lung cancer and one of my doctors (who I dont see anymore) said that I should lay my bike down,,, keep riding
If anyone is interested in hearing more from him, he some lengthy chats where he gets very technical with Peter Attia on his podcast. (The Drive) It’s geared a bit more towards longevity and functional health than cycling specific, but it’s a great listen.
Wow! How blessed is this Man! Thank you for being a blessing to all of us!
This was one of the best if not the best interview I have seen ..everything I had as a question you asked ..you let him speak WONDERFUL
This guy is a legend! I don't think he heard your question on different types of tiredness. In my experience this is true, mental tiredness vs physical. I've noticed I can be tired from (computer) work but when I get on the bike I find my body is not tired. Thanks for the video!
Such an important topic and fantastic to hear Inigo's thoughts on it, definitely something I've inadvertently suffered from before.
In this series though, just wanted to say what a fantastic job Si does as a journalist - knowing when to talk and when to stay quiet to let the expert say his piece, when to ask questions to further probe something and when to move the topic on a little. Not saying you're David Frost yet Si but its a different skill to presenting I think, and fantastically handled. Not just an ex-pro cyclist, geographer and presenter!
All in all, this is some of the best cycling based content on youtube I think.
Another fascinating video chat with Dr Indigo. He seems like a lovely man and really appreciate him sharing his extensive knowledge. More please and I agree with a comment below about a video on how exactly to do this rest/recovery/refueling thing to avoid getting in an over trained physiological mess would be very useful. Thanks GCN.
Absolutely fantastic. Thanks Dr San Milan and GCN, we asked for me and we get more. Keep it coming!
I only wish I could give it more than just one thumbs up. Excellent. Superbly explained. So impressed that he is so willing to share his expert in depth knowledge.
Thank you again Simon, for these conversations with Dr. San Millan. I keep thinking, “I wish I had known that back then when I was racing.” I am a science geek and a recreational cyclist now, so this is still wonderfully interesting information.
I can't tell you how much I've loved these videos with Dr Iñigo San Millán. I've watched them several times and will continue to rewatch them. I hope that he becomes a regular. Thank you for doing them.
Great stuff! I just shared this with a buddy who tends to be stingy with carb intake and doesn't monitor his HR. Hopefully he will be inspired to re-examine those approaches. Not being able to get the HR up during exercise isn't something I can feel. I need to see the data to know it is happening.
Thank you for this fantastic interview! I love the way he explains complicated things in an easy to understand way. It's a real pleasure to listen to someone who has real passion.
More more👍 Awesome information!
This was FANTASTIC! A ton of great questions and information that is understandable and immediately useful. Everyone who's trying to get better should understand the content within this video. Kudos!
So good! Can't believe how completely and freely he shares not just his insight but the technical basis behind it all. I'd be really interested in a post-injury recovery thread - having broken my pelvis (skiing) just before Xmas, and with L'Etape in July to prepare for, I managed half an hour of turbo yesterday but it felt horrible! How to judge ramping back up to and beyond my previous fitness level without re-injury or overtraining feels daunting!
Inigo is just another level, the way he explains things are impressive to me, big fan!! thank you for bringing him
I love this guy. I could listen to him go on all live long day. Need to get him on here more!
This whole thing has really turned my head around. I’m one of those diagnosed with hypothyroidism and now even Graves Disease. Everything he talked about seems to fit my status over the past few years. Seems my main issue being fueling properly. I’ll have a chat with my doctor and also look at better fueling and stop these 1500 calorie deficit days. I don’t do them on purpose, I simply have days I can’t seem to put the fuel in.
I love these conversations. I wish I had a coach like that.
If only. On my list when I win the lottery.
Such beautiful, clear videos with tons of useful information. Would love to hear more on fueling!
The best interview so far. Yes, we are all guilty of over training at some point.
Thank you GCN for incorporating the science behind exercise and training. It’s refreshing to hear the training concepts and theories supported by scientific evidence rather anecdotal claims.
An absolutely super explanation of the issue. It's not only about training, but nutrition AND rest also. I learned it the hard way by committing all the errors he is talking about. From before I became a cardiac patient, I check my heart rate first thing in the morning to know if I am OK. Kudos for this edition
Love the info. Always a treat to hear from the doctor ... but just a few points:
1. Ediitor please! Si's declaration notwithstanding, everything Inigo says is not "gold" Most of it is "right, so, right, ahhh, right, uhm, and, and, right, ahhh".
2. My doctor does blood labs before my 6 month checkups. It is covered by my insurance - even in America.
3. Most of the times when people say "overtrained" they mean "over-reached". The doctor fails to make this distinction.
"Overtraining" is a serious condition lasting many months. It does not go away by letting up on training for a few days. Depending on the individual it will take many weeks or months pushing through over-reaching to get to "overtrained."
Being tired with an elevated heart rate that goes away after a rest week is a sign of "over-reaching."
This....!
Excellent interview with great questions, Si and outstanding, understandable information from Dr. San Millán. Your question about whether there are different types of tiredness was very insightful because we have all experienced being fatigued at the end of the day yet having a great workout anyway. I didn’t think Dr. San Millán’s explanation was very helpful but the rest of the interview was superb!
This guy is amazing, please keep these videos coming!
The explanation is so clear that it deserves even a transcript. Other sources talk about the sympathetic nerve system but not so clear in how it actually works. A sad fact though is the "VO2max" estimation and the metrics derived from it like "training status" can't work out this situation. When you are in overtraining status and you HR just can't go up, they think you are "fitter" because you crank the same power for less HR. And when you are ready, they tell you you are rubbish, because for the same power your HR is just so high.
Such good information. Past four decades weight training and not understanding reasons for fatigue. I hit the ground running making great gains and increasing weight and reps at a good pace, but then hit the ceiling. Try to recover with a few days off and that would help but going back to the same workout schedule I was right back at the ceiling and even regressing. To me, more has always been better, and that is not true. So nice to have information.
Brilliant! the secret is out! I have been checking my bloods on a regular basis for the past 5 years, and it gives you so much information on where you are at.
Fantastic content, guys. I'm not sure what's more impressive: his depth of knowledge or his eloquence in a second language.
Absolutely freakin' BRILLIANT again Si and gcn! So much gold here with Dr San Millan's wisdom! Love the keys of heart rate fueling, sleep and monitoring bloodwork. This science, the way Si asks and Dr San Millan carefully explains, is so accessible here. Somany dangerous traps! I have had to structure my training to allow for more recovery time as I age. Great explaining the rut and head game dangers! I will be checking base heart rate more frequently for sure so that I don't deplete glycogen and allow for muscle repair! Any more that Dr San Millan wants to cover, I'M IN! Keep it coming please!
As you (didn't quite) say Si, this is grade A+ Gold. Thank you, both Dr Indigo San Millan, and GCN.
I could listen to Inigo for days. So much knowledge. I am recently coming out of an overtraining hole and the signs discussed were all there, I just missed them for a bit. Keep up the great work GCN and if you can more time with ISM.
Keep this guy on your channel. Simon, give us more!!
Great stuff! Great opportunity to tap into Dr. San Millan's knowledge! Worth reviewing multiple times.
That has to be up there as one of the GCN videos I’ve watched. Thoroughly enjoyed and taken on board. 👍
Fantastic to hear all the interviews with Prof. Inigo. Top videos at all!
Great stuff. Much better than those "interactive" podcasts on training platforms aimed at getting you to subscribe to a program that will definitely over train you.
Fascinating. I base a lot of my training, on and off the bike, on heart rate. The natural tendency is to think a lower heart rate is your heart working more efficiently.
Great great video. Dr San Millan knows a lot about sports physiology and explains it all superbly well. I would love to see a panel about training with Dr San Millan AND Neal Henderson discussing training strategies, zone 2 vs intervals , etc. Great work GCN. Thanks.
Excellent conversation! Love these interviews. Dr Iñigo is great at breaking down complex subject matter into common language that relates to everyone. There are two heart rate trends that I watch carefully: increase in resting heart rate; and heart rate variability. Being a 66 yr-old armature, I don't see a resting heart rate in the 40s (I wish), but mine should stay in the mid 50s. In these conversations, it would be good to provide typical numbers for the average Joe and not just the professional athlete. This can cause a degree of check-out (this conversation doesn't apply to me).
Fantastic video. Please keep these types of videos coming.
Great interview GCN! Please keep these coming. Dr. Inigo has a great interview with Peter Attia and The Drive podcast. Very informative.
I enjoyed this so much that I rewatched it straight after ✊🏾👊🏾👏🏾
Excellent interview! Thanks so much.
This infomation from Dr San Millan is fantastic !
excellent video. I have his so much in traioning
Hopefully this video will help you with your training efforts 🙌
All the way around, great content! Simon is an excellent interviewer, skilled communicator.
excellent interview and very practical advice
Thank you GCN and Dr Iñigo for this video, I learned a lot. Keep up the good work.
Great video on how to monitor for and avoid overtraining and possible consequences. More can be found in Dr Iñigo San Millán's discussions with Dr Peter Attia. Maybe next video in series could go over how to recover from overtraining. Good job Si and GCN.
Easy to compare two wrenches by setting them to the same torque and connect them with a suitable socket. This way I found that my electronic Topeak was 1.5 nm off compared to my new and calibrated Syntace/Wera.
Love these pieces from GCN, really good to listen to and learn.
Great video, but it's missing one important thing ...what should you do if you are already overtrained ? Only prevention was discussed. How do you treat this ?
Thanks!
Epic content! More of the Dr Inigo and his insights
Noted! We'll see what we can do 🙌Is there anyone else that you would like to see us interview? 👀
@@gcn Andy Galpin
I wonder if Tim Noakes, who called muscle glycogen a useless "glucose dump" for carb junkies, watches videos like this. Great vid!
This stuff is GOLD indeed! Yes more of this content please 😋😁👍
Awesome video.
Any chance you could dive into nutrition requirements? I'm really interested if there's a difference in fuelling strategies for what zone you are training the results. E.g extensive zone 2 training, do you need more sustained low GI foods vs explosive needing the higher GI sugars and if the amounts change.
Would be great looking at what the results and strategies are for different sceneries; like if you are aiming for weight loss vs performance.
Best thing to do is buy supersapian blood sugar monitor. Expensive but it gave me dish an amazing insight into what your body needs and doesn’t. Unless you come out of zone 2 you don’t need carbs. Unless you are riding zone for hours. Most of us don’t need crams for our day to day movements. When does your heart rate go above 10 daily?
Your body releases carbs from your liver the minute you exert yourself. Obviously everybody does it differently. Really it’s so complex and amazing I couldn’t explain what I’ve seen here.
Dr San Millán can explain complicated things clearly. I would totally buy a book or watch 8-hour long series where he explains the whole sport physiology in terms of the brain talking to muscles about glycogen and stuff like that.
A question for a future interview with the doc: If I’m focusing my training in zone 2 for fat loss, is two 30-minute sessions spread out in the day better or worse than one 1 hour session?
Super interesting interview again and good to see the confirmed that looking at the HR is not outdated in the times of power meters. What he said about seeing an infection coming is absolutely true. Around Christmas, my whole family was ill and I also saw it creep in on the Whoop data so I stepped off the gas and somehow wiggled through without really getting ill. Missed a few sessions but avoided the big gap.
Super interesting more please and thanks for this episode
As much as I enjoy Dr Iñigo San Millán's thorough explanations, it's Si's questions that make these interviews worthwhile! Well done Si.
Thanks for another great interview
Over training is something I’ve never been accused of.
Over cafe riding though is another story.
Hahahah should we do another episode "the dangers of stopping too much at the cafe"? 😂
Great video - training for a race in April and all of this information was extremely helpful. A lot of videos don't get into the actual science behind what is happening or if they do its way over the heads of someone not in the medical industry. This was a perfect balance for me personally. Like other comments have stated, keep these types of videos coming.
I think this video just saved my ass.
Love this guy.
Thx!
The topic of overtraining was covered on the Trainer road Podcast a few weeks ago.
They summarised that amateur athletes overtrained, as they weren't eating enough.
fantastic very interesting video. Thank you
What was your main take away? 🤔
100% love this content, keep it coming. Thanks guys
so good and so very useful. Thank you very much.
Top stuff much needed and properly informative
Absolutely great information, delivered in a way that made even complex-sounding physiology understandable - and thanks to Si for asking the same questions I wanted the answers to. More please.
Love these conversations, always timely and Dr San Millan makes things so clear to understand. Your questions to him are always spot on Si, and you can see the good Dr is impressed that it's a proper two way exchange of thoughts, ideas and material!! I'm guilty of Z3 and Zero intervals...This year been doing a Monday/Wed split on the intervals and a Sunday cadence session but other than that I'm rigorously sticking to the Z2 on the SYSTM on KICKR...it will be interesting trying to transpose that to the outdoors once the Scottish winter leaves (June?!)... hilly old place and keeping to Z2 may prove a challenge... (Then again, I own an E-MTB too so I can use that for "zone work" and still get to hilly places!)
This is absolute gold! Wish I knew this long ago! Thanks GCN 👍
Getting the right qualified competent person to analyse blood samples may be difficult …. Wouldn’t want to be put on meds I don’t actually need.
Good info, can tell he knows his stuff! Some missing pieces to fill in which are beyond what science may be currently aware of:
1. When you get blood done, ask for half or quarter vials. Each blood draw removes a portion of the immune system, which is actively patrolling the bloodstream. Or find a private blood analysis lab which will take even smaller amounts. They do not need huge volumes to perform the tests.
2. The cause of hypothyroid is EBV, whether or not it is successfully found on a blood test, since it prefers to hide in organs (eg. thyroid, liver, spleen). Some strains of EBV will lead to neurological symptoms since they are capable of producing neurotoxins. So EBV is not something to take lightly or ignore.
3. Consuming radical fats (nuts, seeds, oils, animal proteins, dairy etc.) will interrupt the absorption of glucose and any other nutrients by your cells for the time that fat is circulating in the bloodstream. This is why higher levels of nutrients are found in the urine of people who eat salads with fat vs. without, as the nutrients are being eliminated rather than absorbed by cells.
4. He correctly recognises the similarities between thyroid medication and coffee - they have the same effect because they both suppress the immune system. Thyroid meds have a slightly steroidal effect which calms the immune system, and caffeine prompts the production of adrenaline which has a highly steroidal effect. As he said, you temporarily feel better as steroids make you less symptomatic, but if you do have a lurking EBV, your immune system is needed to fight that.
From Medical Medium information. There's lots to look into if you're interested in learning more about preventing chronic symptoms. I understand most will have a hard time trusting something science hasn't already confirmed, but the info does make sense. Some MM info has already been confirmed by science, such as the piece about EBV being behind MS - which MM originally published in 2015. So I hope this helps someone!
#3 is really interesting - I always thought that many nutrients were fat-soluble so you should combine? So should we eat carbs at a different time to maximise uptake (with what delay)? Or eat less fat? Thank you!
So good . Big eye opener for sure
Awesome stuff, thank you!🙏
I've take a blood analysis and my TSH is high (over the limit).
I do exercises every day (1st day: running and calisthenics; 2nd day: swimming; 3rd day: Localyzed work at gym and HIIT; and then repeat the cycle.... And at sometimes during the day I fell tired...
More with Dr Iñigo San Millán!!!