Learning from your Cycling Fatigue
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- Опубликовано: 23 июл 2024
- Chatting about the importance of tuning into your body during your "bad" days on the bike. This is something that can take years to get good at, so you may as well start now!
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This is brilliant Jesse and exactly what should be talked about. If this method was able to pay sponsorship and for ads, it would be the new "hot item" in cycling 😆
My cardiologist has recently told me to throw my garmin watch in the bin... their observation is that i've become obsessed with any deviation from standard HR values.
Basically, warming up for longer is the solution to all evils! Jokes aside, very insightful information! Thanks a lot!
TLDR: Give yourself more warmup! Great video, I think the one I would add is under and over hydration. And for those in colder climates... being cold (and numb)!
I was going to include the cold but I personally perform very well in cold conditions so I'm biased. Others totally lock up in the cold
I’m a rower but I cycle for cross-training. All the circumstances apply to both sports. Good advice! A long warmup and listening to the body usually is the answer.
Excellent list, learnt a few things.
Amazing video, been in all situations you mentioned.
Great video. Overtraining can be tough to recover from for sure. It's a good practice to be aware of how much volume and intensity a cyclist can handle.
Good first point about soreness. It generally does not affect performance if you warm up and do not allow it to affect you psychologically
Love this! 👍👍
Nice Jesse you nailed right there the exact nature of the physical, psychological ‘rabbit holes’ 🕳 🐇 I go down due to the reasons, effects you expressed. Great Clarity. 👌🏾👁
One of the best recovery... SLEEP... Interesting video and plenty of good advice.
Great information coach :)
I dont even race but in regards to training as a beginner to intervals this is such an important and eye opening video, so underated 💯👌🏽
Extremely insightful for a newbie coming from a powerlifting/bodybuilding background
Really useful video!
Thanks Jesse.
Love it Jesse, very useful. Last week I did my first race and even though I've ridden the course hundreds of times I did WORSE riding in a group than by myself. That just goes to show I was either too fresh, not properly warmed up or just too overstimulated to produce my normal power numbers.
thanks. For sure could have been nerves as well in the group contributing to your over-arousal.
Great topic. And your spot on. Question? How much help would a coach be? I know it’s an impossible question. And you are coach. But I’m coming to think maybe it’s time for the coach. Race last Saturday and I’m thinking I bonked. Two hours 30 minutes into 3+ hour mixed surface and the group I was with dropped me. Sleep was fine. Not too fresh. Hydration seemed fine. But only enough gels for < 30 g carbs per hour. Muscle fatigue hard to rule out. Thanks.
Interesting point about being Too fresh. Can't say I can relate to it, maybe I've been identifying it as not enough warm up or something else.
Great video, thanks. I’m interested to know where you think cramping fits into this - is it just a symptom of acute muscle fatigue, or is there more to it?
Cramping is a sign of acute muscular fatigue although from experience it can be accelerated by dehydration or lack of fuel
The older I get the longer the warmup I need to not feeling like rubbish during my first interval. Doing as much as 40-45mins these days.
Yup same here. 42 years old. My warm up before intervals is usually like 30 min of super low effort, around 50% FTP. Then I switch to around 10 min of high cadence at a slightly higher effort level. Every minute during this section of the warm up I do 6 seconds of bursts at around 500 Watts. It gets the heart rate going and prepares you mentally for the grueling interval session. Then it's 3 minutes of easy pedaling and then I start the intervals.
Might seem excessive but I need it to perform at my best. When I used to do rowing the warm up was basically a workout in itself. Strangely enough starting the row feeling like you had wasted lots of energy still lead to a better result then conserving energy and not go as hard beforehand.
Heat and humidity can be big factors in recovery and doing efforts. I tend to reduce the efforts and intensity when it's very hot and humid.
Great video. What's your opinion on using a fixed warm up every time? For example, I noticed that Nils van der Poel (the speed skater who posted his entire training) ALWAYS did 5min at 200W followed by 6min at 260W on the bike, even when he had to warm up for a skating race. He would then keep statistics on the heart rate of the 260W sets to analyse how his fatigue and aerobic capacity were changing during the week and season.
I like the idea of that, it would be useful data to have. Probably a bit over the top for most of us though. The principle of it is sound though, give yourself a good warm up to process through exactly how your body feel and reacts before making decisions on a session. I.e. don't write yourself off because your body battery is low ;)
This is an older video but one of the best I've come across in a while, I think generally I get physically drained, sometimes sleepy with the bulk of my trainer based training. Have suffered from acute muscular and over heating (with XCO) while racing. Would be interested in a video that would provide guidance on trouble shooting 'physically drained'. I have increased by nutrition (calories, protein and carb intake) to try to keep up with increasing volume and this has led me to put on ~8 pounds over the course of ~16 months with a similar (in appearance) body composition. Wondering if there is any other factors to consider aside from reduce day to day stress, eat more, sleep more to prevent or recover from this?
There's other factors to look at but it gets complex. Depends on your age, overall training load, blood test results, type/intensity of training, sleep quantity and quality. You may just be at the limit of the amount of training you're able to handle.
Jesse, I sometimes get twinges in various little muscles around my knees during hard training weeks. They aren't a "real" injury because they aren't always in the same place, they feel better not worse with higher power, they usually start after the actual effort (sometimes a full day later), and they go away after a day or two. Sometimes my legs actually feel pretty good and yet I will have one of these little twinges show up. Should I just ignore them?
I think overheating on hillclimbs is the reason for my high out door heart rate... It is often close to 40 degrees in Malaysia. Although on harder indoor efforts with a fan my heart rate is lower...
Very informative! Overstimulated is my issue, elevated heart rate before a hard workout session or race and then experiencing leg burn. Will try not drinking coffee and then maybe taking a gel with caffeine during intervals when body is primed. What other stimulant would you recommend?
Nothing (legal) beats caffeine at the right time, there isn't any other stims I would recommend instead
How you feel afterwards is important as well. If you sleep really bad the night after a ride it's likely that you went too hard or too long.
Great video. I raced as a junior in the 80s. We didn't have power meters or bike computers - all we had was our minds and bodies and we probably paid way more attention to them. Now as an old dude trying to get back in shape with all this data, this video is a good reminder to stay in touch with the sensations. I recommend everyone go out and bonk on purpose once, because once you do, you will pay way more attention to fueling properly, lol.
I do a rotating day and night 12 hour shifts , the notion of good sleep and recovery is a myth these days! :D
still warming up from last year
great stuff: but you havent mentioned when enough is enough and an easy week or time off bike is required. this is something i struggle with: especially when the sun is shining
More rest. The interesting thing is here in the states the riders in the more southern areas are always ready for a certain race earlier because it gets warmer quicker down there. It's frustrating because it's a few hundred miles difference in seasonal conditions
What happens if I don't need/do a warm up to do threshold work. Is that ever a wise decision?
If you’re on a good day you’ll be fine. Problem is when your aren’t on a particularly good day you’ll struggle to hit the right intensity at a reasonable RPE without any warm up
6:19 I don't quite get the "too fresh" case. Doesn't that mean you've lost fitness if your heart rate is higher for the same power output? Or are you saying that your heart rate responds quicker to power output if your training load is low?
I had exactly this, this week had a coffee ride, followed by a day off, then next day my HR was through the roof without my legs feeling like they were pushing much. Day after all normal again. So what he is saying makes a lot of sense to me.
It definitely doesn't mean you've lost fitness. E.g. if you take 3 days off the bike completely, when you go back to ride your HR will be elevated compared to your regular state, but you haven't actually lost fitness. You're just too fresh, and you'll be back to normal after 2-3 rides. HR doesn't just respond quicker when fresh, it can literally be 3-5 beats higher for the same output.
Main point being I just wanted people to be aware of that fact because I see it all the time, riders freak out they've lose a heap of fitness because their HR is elevated
Where does a really high heart rate fall? For example, I’m in base 3 week 2 of my training and I have several zone 2 endurance rides scheduled. Normally my heart rate at the higher end of zone 2 is 125bpm but now it’s around 150-160.
Sure you don't have covid?
@@Charles-kk6vj Indeed sounds like illness. My hr also varies (around 5-10 bpm) due to lots of stuff but 25-35 bpm more is really high.
@@Charles-kk6vj 😂hadn’t thought about that. I hope not
@@raphaeltiziani7476 same here. 5- Max 10 beats. If more im going to the doctor😅
That's a freakin massive HR increase. Assuming your HR monitor is reading right you may be getting sick or having some sort of cardiovascular issue, if you're seeing a 25-35 bpm increase at the same power output I would recommend getting assessed by a doctor
I think my heart is just weird I find it very hard to get it higher than 158, pretty much when I'm working max out . Amazes me why people can go 180 ans above
👍
I bought an Oura ring four weeks ago because I thought it would be interesting. Lately its always telling me to take the day off because my resting heart rate dropped 3-4 bpm. I go ahead and ride anyway and am able to ride just as hard and sometimes a little harder than normal. Not sure what to make of this.
So glad I did't pull the trigger. I disliked their subscription model, pay for the ring and a monthly fee -
f that
Could be you are doing too much low aerobic work and need to add in more intensity.
@@seang5476No, about half the time I ride "threshold" efforts with occasional short moments way above that for frequent hills.The other half of the week I take it easy. I thought a lower resting heart rate was a good thing.
@@donwinston lower RHR is a good thing but 3-4 beats lower than avg. for one night may suggest the balance of the autonomic nervous system is awry. Not sure what would be causing the issue… that is for you to examine
@@seang5476 Not possible/practical to do "too much" aerobic work.
Brilliant I suffer doms
There is a food that is very sugary. I never eat it nor is it in my home. If I'm on a ride and this food comes into my thoughts I had better get a gel quickly. It's my bonk alarm.
I'm fully on board the durianrider sugar bus so I definitely notice a unique type of fatigue the day after a slightly fatty meal, where the legs feel heavy and breathing is tougher, with there being a lot of snottyness in my mouth, including coughing. Apparently, this is common and can be explained by the thicker blood and inflammation in the arteries from a sudden ramp up in fat.
I think the fix for most of these problems is a tampon. Or cranberry juice. 😬
Your average elite cyclist be like: "oh, a 2-3h warm up will do it"😂 no joke though: especially in Tc and high Volume weeks i often feel like this
Totally agree with these symptoms but a lot of them are quite extreme. The challenge is to detect more subtle issues the can be signs of over training. On Whoop as a means to measure fatigue/freshness - wrist based HR monitors are notoriously unreliable and some of the algorithms for these devices can be misleading
its insane people dont know how to listen to their body but will blindly follow a coaches or apps advice
Big take away...... you cannot make a decision about your fatigue until you have warmed up for 30min