Are You Overtraining? Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach)

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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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Опубликовано:

28 сен 2024

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Комментарии : 470

@gcn Год назад

Has this made you think twice about hard you are training? Share your thoughts with us below 👇

@fergusdenoon1255 Год назад

no, because all of this advice was aimed at top level athletes, and has nothing to do with well, 99% of your viewers.

@stasacab Год назад

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.

@codemonkeyalpha9057 Год назад

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?

@codemonkeyalpha9057 Год назад

@@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?

@morgano9832 Год назад

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.

@picodegallo1959 Год назад

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.

@BreakawayB Год назад

❤Love when you interview Dr. San Milan, he’s so insightful!

@mileslong9675 Год назад

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.

@jeffackackly1927 Год назад

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

@simoncampbell1154 17 дней назад

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!

@ottostoeterau7716 Год назад

Please keep these coming! I did not believed that a 8 to 10 hour training week could get you to a overtrained situation.

@Bong17 Год назад

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.

@continuouslearner Год назад

Can you give a link to that video please?

@Bong17 Год назад

@@continuouslearner ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE--6PDBVRkCKc.html

@PepIM85 Год назад

Do you race?

@Bong17 Год назад

@@PepIM85 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.

@clrbrk9108 Год назад

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.

@CrabgrassFarmer Год назад

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.

@josefigueroa-baez7372 Год назад

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.

@Movement-Training212_7 3 месяца назад

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

@leomaduro8661 Год назад

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

@55Reever 5 месяцев назад

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.

@geoffreyhoney122 Год назад

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!

@obikedog Год назад

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."

@fastasasloth Год назад

This....!

@jamesthomas5714 Год назад

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.

@andreapostacchini3688 Год назад

Fantastic to hear all the interviews with Prof. Inigo. Top videos at all!

@jeansebastienroy5456 Год назад

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.

@LukeGJPotter Год назад

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.

@peterleffler2062 Год назад

As you (didn't quite) say Si, this is grade A+ Gold. Thank you, both Dr Indigo San Millan, and GCN.

@BobRumohr Год назад

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.

@jimsinor8332 Год назад

Keep this guy on your channel. Simon, give us more!!

@ridewithgrace6414 Год назад

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.

@hannah__jemima Год назад

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!

@celiataylor160 Год назад

#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!

@honzabe Год назад

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.

@wallyontheweb Год назад

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.

@vincentcammarata3163 Год назад

100% love this content, keep it coming. Thanks guys

@X35O Год назад

I think this video just saved my ass. Love this guy. Thx!

@Chavperu 6 месяцев назад

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...

@RunBikeRepeat Год назад

Top stuff much needed and properly informative

@cherriagana Год назад

As somebody who has been diagnosed with a genetic hypothyroidism I love this section. My symptoms for HT are heartrate problems and bad eyes as well. So it's not a "I don't gain weight so it must be HT" disease as many people think.

@torbenfrlund5964 Год назад

Keep it coming, love it!

@gcn Год назад

Did you catch our previous episodes with Dr San Millan? 👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dBbK-0vh-d8.html

@torbenfrlund5964 Год назад

@@gcn Yes watched them all :). Hope there will be a deep dive into nutrition, it something Dr. San Millan keeps mentioning as crucial

@humble_beest Год назад

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?

@linkbox Год назад

This is so dope, do one on VO2 max please! 🙏

@monetaryjack1705 Год назад

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!)

@od1koneod171 Год назад

Loving these discussions!

@pilatesandbeyond 6 месяцев назад

So good . Big eye opener for sure

@alainpfammatter8224 Год назад

fantastic very interesting video. Thank you

@gcn Год назад

What was your main take away? 🤔

@krehme Год назад

Totally agree that these are super helpful videos! I realize now that my age has an effect on recovery. I must be constantly in recovery deficit, as my resting heart rate just doesn't bounce back like it used to. 20 years ago two-a-day workouts were no problem. Those days are gone 😢

@paultarce9302 8 месяцев назад

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!

@franciscogarcia4250 2 месяца назад

I kind of understand how to reach my zone and stay there longer.👍

@UkjACk300 Год назад

I have been struggling with fatigue my whole adult life and was diagnosed with chronic fatigue syndrome. Went to a lot of doctors and built myself up slowly. 1 1/2 years ago I started playing badminton competitively while also riding my bike. Usually, this wouldn't be possible with CFS, so I don't think that diagnosis is correct. Looking back at my 10 years of adulting I always slept enough but I didn't really eat enough or the right things. Every time I track my calories I find out that I have been eating waaay too little, basically under my base needs plus working out around 2-3 times plus tournaments and riding my bike (mostly short rides). Yeah, no wonder I am fatigued all the time. Eating enough and the right things when recovering from fatigue is not easy though! Motivating yourself is much harder when you are tired all the time! Maybe you could do a video about that + recovery in general, maybe with examples from athletes who overtrained for longer w/o proper nutrition + rest and how they got on their feet again? I think those stories could be really impactful and inspiring!

@guih3438 Год назад

Excellent video, thank you 🙏

@emmabird9745 Год назад

Thank you Dr Inigo and Simon. To tell the truth I don't understand all of it because i am not familiar with all the medical terms and so on but the about a third (My guess) I do understand feels like gold. More please.

@1dree1 Год назад

Makes sense to me :) had the same problem - what helped me was turning on the subtitle to read the specific terms and google them before I was a bit lost too

@emmabird9745 Год назад

@@1dree1 Hi, good idea, i think I'll watch again and follow your advice. Thanks.

@BuffsVintageBikes Год назад

Brilliant, this is great content, thank you 🙏🏼 👌🏼

@emmaduizend Год назад

Such an interesting video! Thank you!

@janepowell4473 Год назад

Brilliant, thank you

@Stickygoma Год назад

@gcn , More of this please! GCN Training Science Channel!

@shamanand Год назад

Absolutely superb 😊

@marklondon8407 Год назад

Fantastic! Train smart!

@MarrafaCycling Год назад

Importante explanations! Thanks

@pauloluis1558 Год назад

Uso a bicicleta como meio de transporte numa ilha onde declives são muito acentuados e muito, muito comuns! Ou sobes ou desces! Não me sinto cansado, no entanto… este discurso deixa me a pensar!

@SleepyGonzales Год назад

Next time can you ask about how training in the heat affects you? Here in Brisbane the heat and humidity has really kicked in and it just seems to make training that much more depleting!

@LukeGJPotter Год назад

He'll probably talk about increasing your Blood Plasma in advance of the hot weather, to get Head Adapted.

@dancooperish Год назад

It's not yet 6am here in Brisbane and it's 27 Celcius and 70% humidity at my place. Understanding how to train effectively in this environment would be great!

@inmortal009 6 месяцев назад

my Resting heart rate being ridiculously high was the first thing I noticed something was wrong, I sleep with a watch so I have plenty of months worth of data so when I decided to investigate what is going on with my fatigue and why I get sick when start to lift heavy weights RHR came up has one of the first symptoms so yeah it's definitely a very telling sign... I which I stayed home that day my body was screaming I CANT NO MORE

@chalo212 Год назад

This is such an interesting video and topic. I became a 'serious' cyclist 2 and a bit years ago. Before that I only rode once or twice a week. I now try to ride 5 times a week, road and MTB. I broke personal records on a regular basis at the beginning of my serious riding.... Its been a year since I can repeat those personal records but I am not getting faster... I've tried (and will keep trying) doing leg exercises... But my knee hurts, like a overuse pain. I've got it before, it goes away with massages and rest.... I've controlled myself from overtraining, I've improved my sleep routing and habits. I;ve tried many things and seem to hit a wall.... Its only been a year.... Maybe this is a longer process than I imagine but it definitely is confusing!

@gur262 Год назад

Trying to seriously go to the gym, sometimes cycling , stacking a new legpress pr on top of either hard cycling or long cycling can get me slight knee pain. First time I hit 300 kg. Knee pain. Legpress. First time 3x400. Knee pain. But 300 is a piece of cake now. First time 430x3. No knee pain. Next day a for me very long 105+ km cycling at 105 kg. Now slight knee pain on Tuesday. Cycling was Sunday. So I think it's overuse. Perhaps backing off helps? Perhaps you are overtraining. In gymtube backing off or taking a week off every 4-8 w seems a thing. Maybe helps you too?

@chalo212 Год назад

@@gur262 Your comment came at a great time hahahaha I fixed the angle in my clips and it helped a bunch, now im struggling with lower back pain hahahah Its a never ending process!

@Nick_007ia Год назад

Another GOLD interview! Thank you gentelment🙏 Question, Would declining resting HR after 3-4 mouths of polarasied trainging is good, (from ~55 to ~45)? Or it might indicate periodic overtraining?

@NoobKiller24PiLLe Год назад

Please put markers on the video. I would really like to repeat the themes to memorize

@gideonmthembu8693 Год назад

Very interesting info.

@Gravelgrindeur Год назад

super cool vid - you have to recognize the signal right...

@hill160881 Год назад

Then how do bodybuilders add muscle tissue while in a deficit with low carbs? They are causing micro tares in the tissue and recover with elevated protein and fat. Very interesting discussion.

@brannmacfinnchad9056 Год назад

Great content as always. I'm probably going to have to listen to this once or twice more. Follow up Zone 2 question. We get that it's roughly 80/20%. What is that percentage determined with? Time, TSS, milage?

@indjke Год назад

It’s just a ballpark. Pick anything you like and then adjust.

@paperjourni8964 Год назад

not once in my life did I have the ‚problem‘ that my HR did NOT get up 😅 it is more still always (too) high 😬

@jamesbailey5008 Год назад

Would be good if he put some numbers around the blood markers

@joshuahoover Год назад

Hashimoto's disease here. Hypothyroid. Even taking thyroid replacement I get pretty worn out. It's a legit challenge, especially when you enjoy riding a bicycle as much as I do.

@markanderson7412 Год назад

These interviews are outstanding thank you Si and GCN. and to Inigo thank you for offering your time. And more importantly easy for all of us to understand and get a great insight that is not afforded to us without being a athlete of a high end coaching programme. 🚵‍♀️🍻👍

@mushkamusic Год назад

This is gold

@bikelawbloke Год назад

Most the cycling miles I do is commuting to work, so it’s not really an option to bail out when you’re not feeling it - got to earn the money I need for bikes! My (single-speed) commute is c65-70mins each direction (just under 16-miles) and I work a 24/7 shift pattern, six days on and four days off. So that’s +13hrs of riding for each set of shifts, then my four days off where I like to get the geared bikes out and ride more pleasant and slightly longer rides. Over-“training”?! … defintely, according to this. But commuting is the easiest way to build cycling in to my life and it keeps the cost of travel down to almost nothing. Would have to find hundreds a month if I drove.

@adossantos69751 Год назад

Very informative, thank you. Considering the HR doent raise as high when you are fatigued, could it be confused with improved fitness. Im no expert. Just looking for an answer. I have never measured my Max HR, the max I have seen my HR is 183 bpm. However, for the last 6 weeks I have been following a plan and have clocked my best power for 2 minutes at 360 watts, my max HR was 171. Does it mean Im fatigued or that my fitness have improved so its taking longer to reach my max HR.

@xTTfreakx Год назад

I think it could be a combination of both. If, during a 2 minute maximum effort, you don't even come close to your maximum heart rate (assuming it's around 183 to 185), there would be some kind of fatigue involved, I suppose. But if you have followed the plan already for 6 weeks, your fitness most likely will also have improved. If I were you, I would keep an eye on the heart rate and feeling over the next workouts and maybe slot in some easy/recovery days,but that's just my humble (non expert) opinion.

@swites Год назад

Back around 2007 when not much info around if you didn't know where to look for it. I remember training really hard and I couldn't get my HR much over 170 on hard hillclimb efforts when my max was ~190. thought gee I must have got really fit all of a sudden and kept training hard smh! Got injured soon after and due to a muscle tear I didn't get checked out(thought it was just a strain) couldn't ride my bike properly for 7months!

@johnwpotter Год назад

More, please

@Fehr270 Год назад

I’ve paid attention to resting hr for several years and I now have hr variability but I wonder if elevated blood pressure wouldn’t also be useful to track.

@chrisbaum998 Год назад

My coach is suggesting I used Reverse Periodization because of my lack of training time available during the winter/spring months. I have lots of time to train in Summer months. What does Dr. Inigo San Millan think of Reverse vs. Traditional Periodization for Cycling Training?

@lukewalker1051 Год назад

Dilemma for the average cyclist who has a little Type A in their personality is...train harder for bigger result. Right? No. Can't pick your parents. At some point you have to realize that genetically, most are closer to average on the bell curve on all the indices that matter for cycling performance. We all participate in the experiment at some point to train like hell and then still lose and that's when we realize. 🙂 For me, I used to think, I can morph my capacity to suffer aka what Eddy Merckx said. After trying that, I realized I will never be anywhere near like Eddy Merckx and we are exactly the same size with same build. Special sauce is the stuff we can't see from the outside. 😉 Really have enjoyed this series with Dr San Millán and thanks to Simon who has great understanding of the sport, for asking the right questions,

@nobbycycles Год назад

If you are out training on a bike you are already way above average

@judd7699 Год назад

What’s the best nutrition on a bike and then after ?

@AndreasBergman Год назад

Great content 👍

@gcn Год назад

Glad you enjoyed it!!!! Did you catch our previous episodes? 👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dBbK-0vh-d8.html

@conradluna5474 Год назад

@gcn Regarding the heart rate being low while performing efforts, is it because you are not pushing yourself enough because you got more stronger than before?

@nobbycycles Год назад

@jamesfernando2972 Год назад

fascinating

@iamjcob3488 6 месяцев назад

Thanks for this video, one question i got: i am wondering if i am overtrained right now, cause i feel the opposite way of my heartrate. normally when i do my workout i have steady heartrate, but now my heartrate is from the beginning on always 15 beats higher and if it is at 150 or above its super hard to get the heartrate down. could this be also a sign of overtraining? in february i did over 20 zwift rides and workouts indoors 😅

@speckles9251 Год назад

MORE !

@jeffackackly1927 Год назад

I loved these shows!!! absolutely great!! any information about the blood level of potassium? and training? I train as hard as I can when ever I can, I am stage 4 lung cancer but I will not put my bike down.. 10 years this month... but all of my blood test show high potassium... any idea if this is over training?... (btw.I am ten years... I aint changing nothing now, but wondering)

@notmyrealname6272 Год назад

Also is having a mega low HRV a bad sign if it’s always fairly similar? (As in around 20-seems awful)

@timmayes5593 Год назад

When thinking about getting sufficient carbohydrates, do athletes need to fuel before training in the morning, or can they just focus on overall intake across the day?

@mgerhe3464nte Год назад

It’s better to front load carbs earlier in the day.

@jamieatkinson9288 6 месяцев назад

mmm is 29 to 33 resting HR too low? its come down from 45 over a year of structured training

@marksIItimewarps Год назад

I suppose having an 8 hr day job is huge blessing as a source of income and prevents you from over-training because you don't have enough free time and you can't be tired all the time, otherwise, you can't do your job!🤣 Otherwise, I'm really glad to see this video. At least it confirms I show no symptoms of overtraining. My training load used to be higher and I showed symptoms of overtraining. It's ironic with lighter training that is shorter as well, I made significant gains in performance! I also made huge adjustments in nutrition too and could have been a factor as well.

@veganpotterthevegan Год назад

A lot of people with limited time are overtrained because they use their limited time to beat themselves to a pulp.

@marksIItimewarps Год назад

@@veganpotterthevegan I did before. But made huge changes in my training structure since December. The high intensity sessions > Zone 3 out of 5 became a lot shorter. Unbelievably, I started making performance gains again just when I thought I've already stopped making gains. But training wasn't just the scope of the changes I made. Nutrition is a big part of it as well as pedaling technique.

@veganpotterthevegan Год назад

@Supersafe Aerodynamics and Bikes everyone can improve that way. It's very rare that it's sustainable long term though. Physiology let's some people get away with it longer than others. But that wall will be hit unless you're training for events so short that all you need a peak power for a very short time period. I'm sorta doing this right now. As a former cat1 that hadn't races in 10yrs and lost the bulk of my biking fitness the last 3 from just hiking and 7 months of ass sitting from a car accident. I have a very high hematocrit. So me and my coach are going for broke and starting with way too much intensity but we're just trying to get my base power back to a reasonable level(formerly a 420w FTP) along with losing weight(40lbs down since October and 15 to go). My FTP is probably around 340 now, from maybe 280 in October. That's thanks to this intensity. But once I'm down to weight and my FTP is over 380, we're going to what's sustainable. If it takes me too long to get to 380, we'll back off because all that HIIT in excess was just a bit too much too soon.

@marksIItimewarps Год назад

@@veganpotterthevegan I know the gains are not sustainable indefinitely but still better than stagnation as I did last year.

@veganpotterthevegan Год назад

@Supersafe Aerodynamics and Bikes that doesn't mean there's not a much better plan for you than pretty just HIIT only training. It doesn't have to be one or the other.

@yamric Год назад

You might enjoy this 201 - Deep dive back into zone 2 training - RU-vid 3 hours long but interesting chat.

@Stirling1989 Год назад

I wonder what would happen if Ollie and Dr San Milan both got started on their favourite topics together???

@DanuelNuel Год назад

During winter I definitely undertraining :D

@gcn Год назад

Are you saying you ride less in summer? 👀 That's normally the time most people put the miles in.

@glennicol1361 Год назад

After racing on Zwift the past few years... I noticed my resting heart has dropped to 43 bpm... Thought the day sometimes 37 bpm and my watch records it as I am sleeping... Is it normal?

@alicejwho Год назад

Same here. My doc said if I'm feeling fine, not to worry. That was in 2008. I'm 57 now and still alive!

@alicejwho Год назад

...although: do you mean your resting hr is generally low, having improved your fitness through Zwift, or that it drops low immediately after racing? Because the latter would be worrying.

@glennicol1361 Год назад

@@alicejwho It is only low when resting...after Zwift is normal...was a bit concerned as my watch thinks I am sleeping.

@alicejwho Год назад

@@glennicol1361 funny you should say that. Yesterday, my watch thought I was sleeping, too. I would definitely go to the doc for tests. Not because it sounds like something is wrong, but because I went through it and I know how I stopped being so concerned after I'd been reassured. At one point I also felt like my heart was doing weird things, going out of rhythm for a few seconds, or adding extra beats (it was, but was no cause for concern) I was given a monitor to wear for 3 days (twice...because I wouldn't give up!) And was told all was fine. Although the cardiologist offered me a drug for my heart 'in case it would make you feel better' (mentally!! I mean, WTF these things have side effects) This was all before I started cycling all the time. Bottom line: get it checked, to save having to waste energy thinking about it. Then, carry on 😊

@TesterAnimal1 Год назад

Yes it is. It’s called cardiac remodelling. You have increased stroked volume (more blood ejected by a larger left ventricle), so you need fewer BPM.

@benfinesilver2250 Год назад

No, as long as you take recovery weeks. “Overtraining” is improving as long as it is temporary and not chronic.

@craigmcmaster9241 Год назад

Si is a great method actor getting into the roll by looking really tired or maybe just missing the GCN makeup artists.?

@philadams9254 Год назад

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.

@josephlaviolette146 Год назад

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.

@douglasbooth6836 Год назад

I’ve watched other videos with him it and he’s ace. Def would have him around for dinner.

@gcn Год назад

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? 🚴

@josephlaviolette146 Год назад

@@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

@althf4gaming Год назад

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.

@bernhardrieger3196 Год назад

Any recommendation for a textbook? (Exercise physiology for the undergraduate student level for example)

@althf4gaming Год назад

@@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.

@stephenbetley9596 Год назад

@@bernhardrieger3196 Exercise Physiology: Mcardle & Katch ( & Katch) is the go to book for understanding exercise physiology.

@stephenbetley9596 Год назад

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.

@bernhardrieger3196 Год назад

@@stephenbetley9596 Thanks.

@thedudewithpedal Год назад

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.

@brabrabarabra5027 Год назад

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 %.

@gcn Год назад

Great to hear!! Take notes and enjoy 🙌 Have these videos improved your training?

@brabrabarabra5027 Год назад

@@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.

@neoneherefrom5836 Год назад

@@brabrabarabra5027 you can overtrain zone 2 as well

@thevitalityproject Год назад

@@brabrabarabra5027 Here's a hack: put super easy gearing on your bike, and still stay in zone 2, cruising up hills enjoying the scenery.

@oldanslo Год назад

@@neoneherefrom5836 You can die from drinking too much water. But that doesn't mean you shouldn't drink water.

@jaygeerollin4490 Год назад

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!

@donwinston Год назад

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.

@jaygeerollin4490 Год назад

Thanks for the comment, I need to listen to Garmin, first time seeing "take a break get some rest."

@seanolivas9148 Год назад

@@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.

@WheelnutzAMG Год назад

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.

@maadman117 8 месяцев назад

I wonder if Tim Noakes, who called muscle glycogen a useless "glucose dump" for carb junkies, watches videos like this. Great vid!

@Killroy76 Год назад

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

@matthewrusek9512 Год назад

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!

@maxcom711 Год назад

Had the same way, now I'm back and train normal but slowly.

@ghowell13 Год назад

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.

@disciplesofJesusChrist Год назад

Probably thejab. It’s causing a lot of h-art problems in a lot of people

@oldanslo Год назад

@@disciplesofJesusChrist Nope. Fake News.

@AussieInJapan Год назад

Over training is something I’ve never been accused of. Over cafe riding though is another story.

@gcn Год назад

Hahahah should we do another episode "the dangers of stopping too much at the cafe"? 😂

@colin7898 Год назад

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?

@fhowland Год назад

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.

@gordonthomson4779 Год назад

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?