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Liam Dougherty Springer
03-23-2009, 07:14 AM
I have been following the CA WOD for about 3 weeks now and it has been awesome. For the last week however I began having a tickle in my throat and increased exhaustion. I figured it was just my body having a bit of difficulty with the new stress so I upped the food and have been trying to do nothing I donít have to. One issue is I use my bike for transport and donít have a car which has never been a constraint on my recovery when CFing SSing or any of the hybrid approaches I have trained however this is beating me up pretty good.

So as of Saturday night at the end of my third week of the second strength cycle My throat went completely raw in the middle of the night and I am sore in an unusual way. I also feel tired and cloudy headed yet I am not sleeping the best. I am sleeping a lot it just isnít as restful the last few days.

I would think it is just a cold or something, which it could be, it just doesnít quite feel like any illness I have had before. I am still strong and hungry and stuff however after another sore throat Sunday night I am going to take today off training. I also as of yesterday cut out IFing although if I were just regular sick I would increase my fasts.

Any thoughts, comments, or suggestions would be appreciated.

Here is a link to my WO Log http://performancemenu.com/forum/showthread.php?t=3798&page=3

Garrett Smith
03-23-2009, 07:33 AM
Biking a lot (even easy) will suck a lot of energy out of you. I have a buddy going through the same thing, and I've discussed this with Greg Davis on this board (you might want to PM him to find out what he did about it).

Your symptoms would appear to be caused by high cortisol, as in too much training/work/school/life/biking stress. Your body is adapting to this load by increasing the cortisol output, but this cannot last forever. If you'd like to learn more about this whole syndrome, you should invest in a book called "Adrenal Fatigue" by Dr. James Wilson. Don't let this go too far before making significant changes in your programming.

Liam Dougherty Springer
03-23-2009, 07:50 AM
Don't let this go too far before making significant changes in your programming.

Dr. G, I thought this was probrably something like what was going on......

What if I were to take a couple of days off no biking finish my strength cycle minus metcons, then take a full week off with maybe just some yoga and technique drills in the O-Lifts before initiating the Bulgarian cycle and then lower the volume if I feel similar symptoms occurring.

I have read that adjusting to this volume of training can happen and perhaps if I stick with the CA WOD I will not continue in this state. Would my above method perhaps help the adaptation along? Also I have read a little about over reaching and they would intentionally bring people into this state before backing off in order to allow for rebounding testosterone levelsÖ Is it possible to turn this accidental over reaching to my advantage by correctly backing off before initiating the Bulgarian cycle? and could that help my adaptation to the training load?

Any one got suggestions on a proper backing off method?

Thnx Dr. G and all who are giving this their attention.

Steven Low
03-23-2009, 08:18 AM
Rest more.

There's many methods like 1/2 intensity or 1/2 volume or whatever you want. If you haven't experimented with this stuff before now is a good time to do so.

Liam Dougherty Springer
03-23-2009, 08:29 AM
Rest more.

There's many methods like 1/2 intensity or 1/2 volume or whatever you want. If you haven't experimented with this stuff before now is a good time to do so.

Thanx Steven I will.... I remember a post you had on the subject which spoke of a time when you felt you lost strength during the back off do to not eating enough.... with that in mind I will be gorging myself LOL.

Liam Dougherty Springer
03-23-2009, 08:33 AM
I think I might just halve the reps in the sets for this last week and do it twice while limiting my heavy singles to 80% (does that sound too high?) of my 1RM in the lift I am working.

Then on the final test day I will go for MAX PRs for the Bulgarian cycle and keep a tab on my recovery having had this experience to reference.

Garrett Smith
03-23-2009, 08:36 AM
Take a week of just yoga/stretching, mobility work, and drills...then see how you are feeling. It may take even more time, or you may want to do this again in a couple of weeks.

Mike ODonnell
03-23-2009, 08:40 AM
How fast are you biking all over the place? If you are bonking yourself left and right....Ummmm, yeah expect your immune system to be crushed....take it slow and easy, enjoy it. Eat more, sleep, find balance....not more stressors. Think of it also that you don't catch a cold...you destroy your immune system enough that it can't fight off intruders.

Liam Dougherty Springer
03-23-2009, 09:18 AM
MOD... I know this was totally predictable the truth is I have never followed a program regulated by % and I have never O-lifted/squatted at even nearly this volume so I stuck to the plan and when I recognized my recovery was losing ground I began to look into alternatives. And I honestly would rather walk/bus and train for a little while and skip the bike as it was really just a quick and easy way to get places. Like I said I have had no problem with it before during some high volume/intensity programs... as much as I am falling in love with the O-Lifts I am beat by the training.

Liam Dougherty Springer
03-23-2009, 09:23 AM
After getting up drinking water for a couple hours and eating a nice sized breakfast (apples almond butter one teaspoon vit D enhanced cod liver oil a large grass-fed lamb sausage and 4 farm fresh eggs with kale and zucchini seasoned with cayenne cumin and sea salt) I am feeling much better and the throat is nearly back to normal. I really don't think it is a cold it resembles everything I have ever read or heard about the syndrome Dr. G described. That is not to say I am not asking for a cold by continuing this way without taking steps to increase my recovery.

Dr.G what if I compromise and just do a little squating and pressing one day this week and a little snatching and C&J one day this week so it is at least a little bit of a back off and not a full on rest?

No matter what I decided to take today OFF, which to be completely honest was still up for debate.... I am one sick puppie:o

Garrett Smith
03-23-2009, 09:41 AM
Liam,
You'll have to see how you do on any schedule for yourself.

It's taken me years to realize I do best on much less than others. When I'm on a solid training schedule, I find taking one easy week out of every four--which for me means no OL, only gymnastic training and yoga--I do really well. More than that, I start to grind to a halt and get small injuries or get sick. I do seem to supercompensate after a week or several off.

If a car is breaking down from driving it too hard, driving it a bit slower doesn't always help that much. Taking it off the road for a time and fixing the problem is the answer.

I overtrained on the CA WOD myself, which isn't the fault of the program. I didn't ever adapt, it was just too much volume for my system and my life stressors (starting a business is a huge stress/drain). Metcon, even short duration, sucks the life right out of me. I think I'll do best on two OL workouts a week, maybe increasing to three in the month before a meet.

Your mileage may vary.

Liam Dougherty Springer
03-23-2009, 09:57 AM
Garrett,

Thank you so much for your response, just reading your experience in a similar situation has helped me to more rationally reflect upon my own. I invite you to check in on my WO Log: LDS CA WOD Log. Your thoughts and comments are valuable to me.

Liam

Garrett Smith
03-23-2009, 10:15 AM
My pleasure, Liam. I'll keep tabs on your log.

Mike ODonnell
03-23-2009, 04:26 PM
The path of learning what does work....is usually full of finding plenty of ways that do NOT work. The question is young grasshopper...do you learn and adjust. :)

Liam Dougherty Springer
03-23-2009, 07:38 PM
The path of learning what does work....is usually full of finding plenty of ways that do NOT work. The question is young grasshopper...do you learn and adjust. :)

I will do my best.... though that is what got me here in the first place;) For that reason I ask for the advice of others such as yourself.

Thanx Mike

and Steven if you check in on this I am interested in intentional over reaching... not so sure I will do it but I am a trainer and I would love to know more about it. I would appreciate any reading you have found usefull. I know there is a good thread somewhere around here I ment to look at more closely I think there were some interesting links regarding programing and study results.

Dr. G I have seen you refer to the book referenced in this thread previousely and I will look into it.

Steven Low
03-23-2009, 07:52 PM
Planned overreaching is fairly easy. One of the easier methods is to go "high frequency" with like 10 workouts a week (couple exercises per workout) but 2-a-days... and do it for like 2-3 weeks until your performance drops to like 90% or so.

I can generally "feel" how tired my body is so.. I just play around with it like that. But it takes some time to get the feel of it.

For info you might wanna send a PM to Glenn Pendlay.

Aaron Gainer
03-25-2009, 01:11 PM
When in doubt, listen to your body. If you are not recovering between workouts(assuming proper sleep, nutrition, active movement that is low volume), then you need to drop an exercise, or cut down a couple sets from each lift.

And if your always riding on less than optimal sleep, cut the volume down. There is no point in following a high volume routine if you aren't 100%.

Programs are just guidelines, tailor them to your needs and see what works!!!!

Liam Dougherty Springer
03-25-2009, 01:53 PM
When in doubt, listen to your body. If you are not recovering between workouts(assuming proper sleep, nutrition, active movement that is low volume), then you need to drop an exercise, or cut down a couple sets from each lift.

And if your always riding on less than optimal sleep, cut the volume down. There is no point in following a high volume routine if you aren't 100%.

Programs are just guidelines, tailor them to your needs and see what works!!!!

Thanx fortunately I am still teachable and what I am learning in this experience is very valuable.

Enrique Billington
04-11-2009, 04:06 PM
The sore throat could have been a result of the heavy cleans and front squats. The bar violently contacts that area and sometimes even the adam's apple if your catch was a little bit off and this can result in microtrauma or just a general swelling of the area. Not comfortable at all. Feels a bit like you woke up with dead bug that crawled in to your throat or something. But who knows.

I used to get that problem when I was using a York bar that was 32mm, and thus a little too big to be doing Olympic lifts with. The knurling was also pretty rough and scratched my skin up quite a bit, I looked as if I had survived an encounter with Jeffrey Dahmer or something. Still love that York bar though.