7:00 am - you hear the sound of the alarm clock. You do not know if it's yours, you have not heard it for a long time. You usually get up a minute before him and turn it off. What is going on? The morning blister battle begins - you would like to sleep for another 5 to 10 minutes, he would like to go to the bathroom a few meters. You surrender as usual. You do not have a chance with him and the consequences of a possible failure are too big. You try to get up, but something bothers you. It's not the pain of injury you can recognize. It's something new. It does not hurt anything, but it hurts everything. Walking to the toilet is like a trip to K2. Oxygen is missing, the slope resembles Punta Velenoand you feel like food stocks are over a week ago. On the way, you scroll through fejs - everyone is practicing, still. This guy from the blog running again started the day at 6.00 in the pool. You see him on your wall every day. He is also practicing constantly. You would like to not see, but the sponsored entries do their job. It annoys you. Everything annoys you. You do not see any sense today other than the bathroom you are just going to. This is the day. A day where ambitions have exceeded the possibilities.
The runny nose for the athlete's psyche is heavy. Like any injury. You should exercise, but you can not. You want, but you can not. Deep down, you like it, even though it does not make sense. Endorphins act like a drug. Both of these situations, however, release you from duty or obligation. Not only that, they even take away the urge. This is measurable high temperature, and if you need confirmation, justification for your ego, you will get it from your doctor. But a situation where there is no objective, measurable parameter that says you can not? Should you let go because you have no strength? What if this is a mistake and you just have a slack today? You could let go, but the winners do not give up. Never. After all, since childhood, you've been watching movies on TV that tell you not to give up. After all, on the internet they write that whoever does not give up wins and that if you really want it you can. After all, victory is the sum of small successes, such as the one that you do not give up in the morning. The problem is that you can not do it that day and it will bother you. Or maybe you ...?
You know that coach and books would describe it as fatigue. But that can not be true. Fatigue is for the weak. Just letting go of physical activity in the near future will only confirm it. It's hard, you will disperse it - after work, you go on a simulator and drive for a fixed hour of 200W instead of a variable 270-320W. In the evening you will die physically, tomorrow you will be still tired and the psyche will sit down.
It is much easier not to overtrain than to leave it
Term overtraining you know very well. Although you really think about fatigue - it's a similar but less serious condition. Just wait it out. You have a lot of books at home that deal with periodization, macrocycles, microcycles, planning, nutrition, compensation, regeneration and a thousand other things. Concepts that will make planning your workouts complicated. You even know that the amateur coach is often more in order to brake than to push. But it does not concern you. You want, so you can.
Fatigue does not have to be bad. It can be a temporary drop in form, after which we will return stronger. It can be a deliberate treatment. The problem is that chronic fatigue can result in overtraining, which becomes much more serious. Increasing the risk of injury, quality of life and motivation.
I do not have a trainer, I do not have a precise plan for the season, for a month or even for a week. I can not predict how I will feel when I leave the day after tomorrow at 16:01 from work. Maybe I will be a turbo-generator and I will go fast for 1.5 hours, maybe I will be a tube and ride 40 minutes looking at Youtube. Where would the correspondence trainer know if I do not know that? My afternoon fatigue is not always defined by measurable events or the intensity of training from the past. Awareness that in the evening heavy training awaits me, when at noon I know it will be a hard day, because the third hour is not deploying my application (and everything is fine), it sounds hard. Certainly it is not the most effective, or efficient, but comfortable mentally. I use trainings similar to those I have described recently przemekzawada.com (and which describes most books). Sometimes, however, I forget about what is most important. I measure the quality of the training how much I got tired, and this is a huge mistake often replicated by Internet fejms. Because really:
The aim of training is not getting tired
Shock, disbelief, walls collapsed, winter came, frosty invaders at home. You know this friend, what do you meet him on thursday evening on the loop near the city? He mentions with a slight curse something like: but I'm busy ... huh. Yesterday I had a hard time, so today I'm my grandfather, because tomorrow I will take the race. You think: but a cossack. Then you come to the race a few minutes ahead of him. Because training is not about getting tired - it's about doing the right job and resting. As in buying a new bike, it's not about spending as much as possible, but about buying the best bike. It is of course connected, but we must remember what is the ultimate goal, which is the result and what is the stimulus.
An ambitious amateur is not the motivation to train is the biggest problem and the motivation to rest. Only a hard head can let go of the training (or simply, as planned, do not do it) seeing that everyone is training around. Because the most important thing is to understand that
Better, and rarely, often, and poorly
(that's what she said ...)
The training is about generating a stimulus. The better the stimulus, the better the effect. According to general rules, it is often better to do one strong workout than 2-3 weak. Unless we're on Canaries - then, in my opinion, it's better to go three long routes than one short but strong ... but that does not have much to do with training ;-)
The whole boils down to a very simple thing. You have to understand that:
The form grows during rest, not during training
It works very simply and everyone who uses any fitness monitoring program knows about it. You end up training: your lungs are tired, your heart is tired, your muscles are tired, everything is tired. The biggest mistake is the first thought that is born instinctively: I made a strong workout - now I can be tiring, but stronger. It does not make sense for healthy, peasant reason. And yet healthy, peasant reason is rarely mistaken. After training, you have to regenerate - rise like a phoenix from the ashes, be like Tomy Lee Jones!
The whole training art consists in the fact that after training the body regenerates with a slight surplus. This is our net profit. Then the form falls again, although slowly. The trick is to hit the next training as close as possible to the summit. You will do it too early, you will be unnecessarily starting from being too low and you will not do the training as you should. You will do it too late, you risk nothing, except that it could be a bit more effective. However, you can not miss the fact that you've come to the right place. Then it's THIS day. A day when you are afraid of your own legs.
These are the famous concepts of supercompensation (a cycle in the perspective of a few days) and hypercompensation (ie on a scale of weeks). From now on you will never rest, you will be supercompensated. I do this, for example, at noon at work. I explain the low efficiency before dinner because thanks to this I have triple efficiency in the second half of the day ;-)
Muscles grow when you do not look at them
The regeneration time is a derivative of the length of training and its intensity. Are you training longer or harder? You rest for a long time. Simple.
That is why so much is said about regeneration and its essence. It is also the most overlooked aspect of training, because tempering (even planned) is associated with weakness. There are many more factors to regenerate than the training itself (although in my opinion the regeneration should also fall into the definition bag of the training). It's first and foremost a decent night's sleep and a decent diet. It's the lack of unnecessary strain on the muscles - there are legends about the Italian superheroes of the EPO era, who ordered to bring up the stairs so as not to lose energy unnecessarily. It is also suple, cryochamber, electrostimulation, massage, keeping legs in cold water, lifting them up, compression bands and all this magic that can work, and maybe does not work.
Why do I write for the tenth time the same as what is written on every other blog and in every other book? Because it's true, and the more times you read it, the more likely it is to believe it. It took a while for me ...
Internet is blamed
(no, I'm not guilty)
Internet is a trap, do not trust him. I know what I'm saying, I'm a human from the internet.
I have recently had this conversation with my home trainer, this more reasonable half:
- I do not know how these people do two workouts a day. I do not have the strength to live on the third day.
- What kind of people?
- Well, people!
- But who?
- Those from the internet!
- I mean who?
- Well, they ...
Social media form a bubble. They only display content that should interest us. Thanks to this, for 86% of the time I see people doing things: running, swimming, riding, walking, flying, lifting things, moving things, pushing things, pulling things up ... Only they are different people. The flood of sports blogs (I greet myself) is bigger than ever before. Sport sells well. Everyone says that it is possible that it is enough to want to be forgiven. Each portal throws training plans, diet stretches, tips.
And everything is great, everything usually works. Only sometimes we forget that a wise man is already over 300,000 years on this planet, and you were the best of millions before you were born. Perhaps your body is already subconsciously aware and has certain schemes that can tell you that you are tired.
* all characters and events in this post are fictitious, and any relationship with reality is accidental ... although a clever head will discover that in most cases blogs are part of self-therapy. And even if it was not fiction, it is definitely exaggerated for the need to build drama that holds attention.
** it is not that Panda is eating them all the time.