Signs of non-functional over-reaching
Signs of non-functional over-reaching
One of the first signs that you have pushed things too far and into the realms of non- functional over-reaching is a loss of motivation.
This is something that I always ask my coaching clients to report back to me. If you lose that desire to ride then chances are you need a break both mentally and physically. Another key thing to look out for is grumpiness. If you watch the television interviews with riders during the Tour de France you will notice a big change in their demeanor from the first to the third week. This is a classic sign that the riders are tired and beginning to struggle with the physical demands of the race. Other ‘human’ signs of non-functional over-reaching are perpetual tiredness and trouble sleeping.
From a physiological perspective, if you are unable to get your max heart rate above zone 4 then chances are you are into none functional overreaching. At this point it is better to stop the training for a period. The final – and definitive – way to tell if you have stretched yourself too far in your last training block is, if on your return to training post a period of recovery, your power figures are less than they were in the middle of the last block. This should be seen as a warning sign that your body needs more time to recover.
If you do find that you have strayed into non-functional over-reaching then, quite simply, you need to rest. This doesn’t just mean simply sitting on the sofa but instead focusing on getting adequate sleep, eating healthily and training at very low intensities (zone one in my guide to training zones). This keeps you active while allowing your body to recover.
Do this until your motivation for training returns and your energy levels are back. I would then recommend giving yourself one or two more days of reduced training to ensure that you are fully recovered when returning to full intensity.