I think I'm burnt out, now what?

[tweety102us]

Are you doing some riding/training/racing that you're not entering into your PMC via manual entries? If so, then you need to go back and do some manual entries, or the PMC is pretty well useless.

I have been manually inputting TSS on these days. Based on an estimate.

 

[beerco]

Are you doing some riding/training/racing that you're not entering into your PMC via manual entries? If so, then you need to go back and do some manual entries, or the PMC is pretty well useless.

Good point, I missed that last line in tweety's post...what he said

(serves me right for assuming...)

 

[jbvcoaching]

I have been manually inputting TSS on these days. Based on an estimate.

Good.

Can you do a copy -> raw and post your PMC?

 

[tweety102us]

Good.

Can you do a copy -> raw and post your PMC?

I can later on, I'm at work now and will when I get home, I'm assuming just the last 28 days, as the season would be a lot of info.

 

[jbvcoaching]

I can later on, I'm at work now and will when I get home, I'm assuming just the last 28 days, as the season would be a lot of info.

I'd prefer to see everything since you started training for this season, whether that was Dec 1, Jan 1, whatever. Last 28 days won't really tell a whole lot about why you felt burnt out, unless you rode the Giro or something.

 

[tweety102us]

I'd prefer to see everything since you started training for this season, whether that was Dec 1, Jan 1, whatever. Last 28 days won't really tell a whole lot about why you felt burnt out, unless you rode the Giro or something.

I'll post it later tonight.


Thanks again.

 

[tweety102us]

Here you go. Take note that in January I had pnuemonia that was missed, that kept re-occurring. (like what Micheal Barry had) So where my TSB and ATL gravitate towards zero, it was because of illness rather than recovery.



Performance Management Chart
Date TSB ATL CTL 20 Minute Power 1 Hour Maximal
12/18/2006 0 6 6
12/19/2006 0 5.14285714285714 5.85714285714286
12/20/2006 0.714285714285714 4.40816326530612 5.71768707482993
12/21/2006 1.30952380952381 3.77842565597668 5.58155166828636
12/22/2006 1.80312601230968 3.23865056226572 5.44865758094621
12/23/2006 2.21000701868049 14.2331290533706 7.22845144806654
12/24/2006 -7.00467760530408 30.256967760032 10.0658692707316
12/25/2006 -20.1910984893003 25.9345437943131 9.82620571666658
12/26/2006 -16.1083380776465 32.9438946808398 11.3779627234126
12/27/2006 -21.5659319574272 39.6947668692913 13.0165826585695
12/28/2006 -26.6781842107218 34.0240858879639 12.7066640238416
12/29/2006 -21.3174218641223 29.1635021896834 12.4041244042263
12/30/2006 -16.759377785457 38.1972875911572 14.3087881088876
12/31/2006 -23.8884994822696 49.883389363849 16.8252455348665
1/1/2007 -33.0581438289825 61.3286194547277 19.5198825459411
1/2/2007 -41.8087369087866 57.5531023897666 19.8860758186568
1/3/2007 -37.6670265711098 64.3312306198 21.9125978229745
1/4/2007 -42.4186327968255 55.1410548169714 21.3908693033798
1/5/2007 -33.7501855135915 58.8637612716898 22.8148962247279
1/6/2007 -36.0488650469618 67.1403668043055 25.0526367908058
1/7/2007 -42.0877300134997 76.1203144036904 27.5513835338819
1/8/2007 -48.5689308698085 65.2459837745918 26.8953982116466
1/9/2007 -38.3505855629452 55.9251289496501 26.2550315875598
1/10/2007 -29.6700973620903 47.9358248139858 25.629911787856
1/11/2007 -22.3059130261298 41.0878498405593 25.019675792907
1/12/2007 -16.0681740476522 35.2181570061937 24.4239692264093
1/13/2007 -10.7941877797844 30.1869917195946 23.84244614959
1/14/2007 -6.34454557000458 30.9888500453668 24.127149812695
1/15/2007 -6.86170023267179 35.6047286103144 25.0598367219165
1/16/2007 -10.5448918883978 30.5183388088409 24.4631739428233
1/17/2007 -6.05516486601762 43.3871475504351 26.7521459918037
1/18/2007 -16.6350015586314 48.0889836146586 27.9318568015226
1/19/2007 -20.157126813136 41.2191288125645 27.2668125919626
1/20/2007 -13.952316220602 52.3449675536267 29.4533170540587
1/21/2007 -22.891650499568 57.9099721888229 30.9258571242002
1/22/2007 -26.9841150646228 49.6371190189911 30.1895271926716
1/23/2007 -19.4475918263195 50.9603877305638 30.8731098785604
1/24/2007 -20.0872778520034 58.0517609119118 32.5332739290708
1/25/2007 -25.518486982841 49.7586522102101 31.7586721688549
1/26/2007 -17.9999800413553 51.0502733230373 32.4025133076916
1/27/2007 -18.6477600153456 43.7573771340319 31.6310248956038
1/28/2007 -12.1263522384282 56.3348946863131 34.0160004933275
1/29/2007 -22.3188941929856 48.2870525882684 33.2060957196768
1/30/2007 -15.0809568685915 54.1317593613729 34.5392839168274
1/31/2007 -19.5924754445455 65.0557937383196 36.8264438235696
2/1/2007 -28.22934991475 64.7906803471311 37.4543856372941
2/2/2007 -27.336294709837 55.5348688689695 36.5626145506919
2/3/2007 -18.9722543182776 62.3441733162596 38.1492189661516
2/4/2007 -24.194954350108 71.7092914139368 40.2861423241004
2/5/2007 -31.4231490898364 61.4651069262315 39.3269484592408
2/6/2007 -22.1381584669907 52.6843773653413 38.3905925435446
2/7/2007 -14.2937848217967 57.5008948845783 39.5336736734602
2/8/2007 -17.967221211118 57.6436241867814 39.9852528717112
2/9/2007 -17.6583713150702 49.4088207315269 39.0332230414323
2/10/2007 -10.3755976900946 55.007560627023 40.2133843975887
2/11/2007 -14.7941762294343 63.0350519660198 41.9035419119318
2/12/2007 -21.1315100540879 54.0300445423026 40.9058385330763
2/13/2007 -13.1242060092263 57.4828953219737 41.7937947584793
2/14/2007 -15.6891005634944 63.285338847406 43.1344186928012
2/15/2007 -20.1509201546048 54.2445761549195 42.107408723925
2/16/2007 -12.1371674309945 57.3096367042167 42.9072323257363
2/17/2007 -14.4024043784804 63.8225457464714 44.3356315560759
2/18/2007 -19.4869141903956 70.3478963541184 45.8871641380741
2/19/2007 -24.4607322160443 60.2981968749586 44.7946126109771
2/20/2007 -15.5035842639815 62.8127401785359 45.5828361202395
2/21/2007 -17.2299040582964 53.8394915816022 44.4975304983291
2/22/2007 -9.34196108327317 46.1481356413734 43.4380654864641
2/23/2007 -2.71007015490926 51.0841162640343 44.325254403453
2/24/2007 -6.75886186058126 62.6720996548865 46.4175102509899
2/25/2007 -16.2545894038967 63.833228275617 46.9980457212044
2/26/2007 -16.8351825544126 54.7141956648146 45.8790446326043
2/27/2007 -8.83515103221031 54.1835962841268 46.0009721413518
2/28/2007 -8.18262414277499 46.4430825292515 44.9057108998911
3/1/2007 -1.53737162936049 39.8083564536442 43.8365273070365
3/2/2007 4.02817085339233 44.4357341031236 44.5118480854404
3/3/2007 0.0761139823168193 56.5734863741059 46.5329945595966
3/4/2007 -10.0404918145093 63.3629883206622 47.9036375462729
3/5/2007 -15.4593507743894 54.3111328462819 46.7630747475521
3/6/2007 -7.54805809872983 59.2381138682416 47.7639539202294
3/7/2007 -11.4741599480122 66.9612404584928 49.3243359697478
3/8/2007 -17.6369044887451 68.2096346787081 49.952327970468
3/9/2007 -18.2573067082401 58.4654011531784 48.762986828314
3/10/2007 -9.70241432486436 55.9703438455815 48.5781538085923
3/11/2007 -7.39219003698921 67.9745804390699 50.7548644321972
3/12/2007 -17.2197160068726 58.2639260906313 49.5464152790497
3/13/2007 -8.71751081158163 73.4119366491125 52.2786434866913
3/14/2007 -21.1332931624212 62.9245171278108 51.0339138798654
3/15/2007 -11.8906032479454 53.9353003952664 49.8188206922495
3/16/2007 -4.11647970301685 46.2302574816569 48.632658294815
3/17/2007 2.40240081315812 39.6259349842773 47.4747378592242
3/18/2007 7.84880287494684 56.0365157008091 50.0229583863855
3/19/2007 -6.01355731442364 48.0312991721221 48.831935567662
3/20/2007 0.800636395539918 76.3553992903904 53.5335561493844
3/21/2007 -22.821843141006 65.4474851060489 52.2589476696371
3/22/2007 -13.1885374364118 84.6978443766133 55.7813536775029
3/23/2007 -28.9164906991104 96.86958089424 58.498464304229
3/24/2007 -38.371116590011 83.03106933792 57.1056437255569
3/25/2007 -25.9254256123631 85.5837737182172 58.148366493996
3/26/2007 -27.4354072242211 73.3575203299004 56.7638815774723
3/27/2007 -16.5936387524281 72.7635888542004 57.0599796351515
3/28/2007 -15.7036092190488 83.2687904464575 59.1847420247908
3/29/2007 -24.0840484216667 71.3732489541064 57.775581500391
3/30/2007 -13.5976674537154 61.1770705320912 56.3999724170484
3/31/2007 -4.77709811504284 71.923203313221 58.3047349785472
4/1/2007 -13.6184683346738 64.9627456970466 57.4689079552485
4/2/2007 -7.49383774179812 55.6823534546114 56.1006006229807
4/3/2007 0.418247168369291 47.727731532524 54.7648720367192
4/4/2007 7.03714050419518 57.3951984564492 56.2085655596545
4/5/2007 -1.18663289679471 51.1958843912421 55.203599712996
4/6/2007 4.00771532175388 62.4821866210647 56.989228291258
4/7/2007 -5.49295832980668 53.5561599609126 55.6323419033709
4/8/2007 2.07618194245833 61.1909942522108 56.8553813818621
4/9/2007 -4.3356128703487 54.3494236447521 55.8183484918178
4/10/2007 1.46892484706564 46.5852202669304 54.4893401943935
4/11/2007 7.90411992746314 54.1587602287975 55.5634035230984
4/12/2007 1.40464329430097 46.4217944818264 54.2404653439771
4/13/2007 7.81867086215064 39.7901095558512 52.94902569293
4/14/2007 13.1589161370788 39.3772367621582 52.5669060335745
4/15/2007 13.1896692714163 68.0233457961356 57.0272177946799
4/16/2007 -10.9961280014557 58.3057249681162 55.6694268948065
4/17/2007 -2.63629807330967 56.2477642583853 55.3892024449302
4/18/2007 -0.858561813455125 68.6695122214731 57.4799357200509 342.070676641229
4/19/2007 -11.1895765014222 58.8595819041198 56.1113658219545
4/20/2007 -2.74821608216538 50.4510702035313 54.7753809214317
4/21/2007 4.32431071790045 62.0866316030268 56.6116813756834
4/22/2007 -5.47495022734346 74.6456842311658 58.8352127715004
4/23/2007 -15.8104714596654 63.982015055285 57.434374372179
4/24/2007 -6.54764068310602 74.8417271902443 59.4002226014128
4/25/2007 -15.4415045888315 77.8071947344951 60.2621220632839 379.595715186822
4/26/2007 -17.5450726712112 66.6918812009958 58.8273096332058
4/27/2007 -7.86457156779005 57.1644696008536 57.4266594038437
4/28/2007 0.262189802990164 54.4981168007316 56.9760246561331
4/29/2007 2.47790785540153 68.1412429720557 59.1908812119395
4/30/2007 -8.95036176011616 58.4067796903334 57.7815745164171
5/1/2007 -0.625205173916292 50.0629540202858 56.4058227422167
5/2/2007 6.34286872193093 69.4825320173878 59.4913983912116 378.463438044096 356.019731175032
5/3/2007 -9.99113362617626 59.5564560149039 58.0749365247542
5/4/2007 -1.4815194901497 61.7626765842033 58.4779142265457
5/5/2007 -3.28476235765758 71.0822942150314 60.109392459247
5/6/2007 -10.9729017557844 78.7848236128841 61.654406924503
5/7/2007 -17.130416688381 67.5298488110435 60.186444854872
5/8/2007 -7.34340395617147 68.5970132666087 60.5391485488036
5/9/2007 -8.05786471780507 78.3260113713789 62.3525021547845 393.919230354904 364.187617010028
5/10/2007 -15.9735092165944 73.565152604039 61.9393473415753
5/11/2007 -11.6258052624637 66.570130803462 61.050315262014
5/12/2007 -5.51981554144802 89.7886835458246 65.0514982319661
5/13/2007 -24.7371853138585 89.0617287535639 65.5193197026335
5/14/2007 -23.5424090509304 76.3386246459119 63.9593359001899
5/15/2007 -12.3792887457221 72.5759639822102 63.6269707597092
5/16/2007 -8.94899322250107 80.4936834133231 65.1596619320971 342.967598145562
5/17/2007 -15.334021481226 68.9945857828483 63.6082414099043
5/18/2007 -5.38634437294408 66.2810735281557 63.2842356620494
5/19/2007 -2.99683786610633 63.5837773098478 62.9060395748578
5/20/2007 -0.677737734990018 95.4718091227267 68.2368481564088
5/21/2007 -27.2349609663179 81.8329792480514 66.6121612955419
5/22/2007 -15.2208179525095 70.1425536411869 65.0261574551718
5/23/2007 -5.11639618601509 75.0364745495888 65.9636298967154 374.926770331205
5/24/2007 -9.07284465287343 64.3169781853618 64.3930672801269
5/25/2007 0.0760890947650807 55.1288384445959 62.8598990115525
5/26/2007 7.73106056695661 47.2532900953679 61.3632347493726
5/27/2007 14.1099446540048 50.4028200817439 61.5522053505781
5/28/2007 11.1493852688342 52.0595600700662 61.5628671279452
5/29/2007 9.50330705787905 55.3367657743425 61.8827988629942
5/30/2007 6.54603308865172 63.5886563780078 63.1022560329229
5/31/2007 -0.486400345084938 54.504562609721 61.5998213654723
6/1/2007 7.09525875575135 46.718196522618 60.1331589520087
6/2/2007 13.4149624293907 58.3298827336726 61.749036119818
6/3/2007 3.41915338614547 68.9541852002908 63.4383447836319
6/4/2007 -5.51584041665888 59.1035873145349 61.9279080030692
6/5/2007 2.82432068853428 58.3602176981728 61.7367673363295
6/6/2007 3.37654963815667 70.4944723127196 63.6787490664169 385.37836203381 358.799533231174
6/7/2007 -6.81572324630268 71.1381191251882 63.9483026600736
6/8/2007 -7.18981646511457 60.9755306787327 62.42572402531
6/9/2007 1.45019334657722 60.0361691531995 62.2346353580407
6/10/2007 2.19846620484118 70.5452878455996 63.9338107066587
6/11/2007 -6.61147713894081 60.4673895819425 62.411577118405
6/12/2007 1.94418753646249 51.8291910702364 60.9255871870144
6/13/2007 9.09639611677796 44.4250209173455 59.4749779682759

 

[jbvcoaching]

Thanks, I graphed this, and really nothing looks too crazy. I know you were looking for lessons learned, to avoid feeling burnt again...I think it's really as simple as sometimes taking more than a couple days off the bike, and then following that up with some unstructured riding when you feel like it, for as long as you feel like it.

 

[tweety102us]

Thanks, I graphed this, and really nothing looks too crazy. I know you were looking for lessons learned, to avoid feeling burnt again...I think it's really as simple as sometimes taking more than a couple days off the bike, and then following that up with some unstructured riding when you feel like it, for as long as you feel like it.

Thank you very much, that's exactly the advice I was hoping for. Right now I'm on my third day off and still feel very tired. I'm going to do a 1hr "recovery" level ride tomorrow, then I'm away 'till Sunday where I was going to do a long easy ride with the wife.

I'm figuring next week maybe work in a bit of SST for a while and take it from there.

As I said being third day off the bike and still being very tired makes me hope that I can come back at least as strong.

 

[jbvcoaching]

Thank you very much, that's exactly the advice I was hoping for. Right now I'm on my third day off and still feel very tired. I'm going to do a 1hr "recovery" level ride tomorrow, then I'm away 'till Sunday where I was going to do a long easy ride with the wife.

I'm figuring next week maybe work in a bit of SST for a while and take it from there.

As I said being third day off the bike and still being very tired makes me hope that I can come back at least as strong.

Rest rarely hurts anything, so it's clearly the safe way to go. The only other thing...don't expect to feel super zippy your first few days back trying to do any kind of quality training. You might feel really good, but you also might be totally blocked and need 2-3 days worth of efforts to open up and feel good again.

If you expect to feel great and don't, mentally that can be a huge downer...makes you question whether you did the right thing taking the time off in the first place.

Generally, if a person stops and takes a break before they totally crack, they often wind up fitter and faster in the next phase of the season.

 

[tweety102us]

Actually I am figuring that the I will feel a bit blocked for the first few rides, and am planning on ramping up gradually over a few rides.

Thanks for all you're invaluable advice. I will keep posting how I feel into next week.

Today (Thursday) is my 4th day off the bike and I still feel tired. I've been sleeping like a rock. I figure I'm definately on the right track.

 

[beerco]

Are you doing some riding/training/racing that you're not entering into your PMC via manual entries? If so, then you need to go back and do some manual entries, or the PMC is pretty well useless.

For anyone paying attention, this is a great example of how important it is to have all the data in PMC if you want it to be a useful tool. My "diagnosis" probably would have been at least in the ball park if the data originally given was accurate.

 

[tweety102us]

Just a quick update, I rode a couple of times this past weekend, and definately feel some "snap" back in my legs. I took it very easy, averaging around 210 to 220 watts for the rides, which is high recovery low endurance levels, yesterday I did a few small bursts to see and it felt good.

The lesson I am going to take from this is more recovery is needed. My answer to feeling tired and slow was to work harder, which in turn made me slower. I should have spotted this much quicker, but luckily (so far) I should be able to work back up to a good level fairly quickly (sst training).and be ready for my next stretch of races, which don't start until the beginning of August.


Once again I would really like to thank you guys for all the help, especially jbvcoaching and beerco. It's a place like this that helps newbies like me learn so we can get stronger/smarter as we get older.

Thank you
Scott Coulas

 

[zaskar]

Glad to hear you're feeling better. I'm burnt but its from the 100+ summer heat.

 

[BlueJersey]

For me, usually, when my mind tries to give me excuses not to race or train in a particular day. I know I would be in need of some recovery.

Just a quick update, I rode a couple of times this past weekend, and definately feel some "snap" back in my legs. I took it very easy, averaging around 210 to 220 watts for the rides, which is high recovery low endurance levels, yesterday I did a few small bursts to see and it felt good.

The lesson I am going to take from this is more recovery is needed. My answer to feeling tired and slow was to work harder, which in turn made me slower. I should have spotted this much quicker, but luckily (so far) I should be able to work back up to a good level fairly quickly (sst training).and be ready for my next stretch of races, which don't start until the beginning of August.


Once again I would really like to thank you guys for all the help, especially jbvcoaching and beerco. It's a place like this that helps newbies like me learn so we can get stronger/smarter as we get older.

Thank you
Scott Coulas

 

[tweety102us]

A little update, did some SST on Tuesday night, and then last night did my usual Wednesday fun race. Felt good off the start, put in a few good efforts, including a couple of sprints. Definately have some jump back in the legs, although I did tire out before the end.
Like jbv said, I'm trying to be positive and not get down over this.

Going to take a couple of days off and then do some SST over the weekend, and start my build for the second half of the season.