Racer X Virtual Trainer

On saturday I raced 5 races as I usually race 3 and my fitness was great as I have improved alot. But I got really busy that night after I won the overall and busy the next day and forgot to take a protein shake and my step mum had been feeding me junk that weekend alot of fast food. I also didnt make it to the gym for a recovery row and a spa. I recovered enough for mondays gym session and it went well and I improved a bit which was good. I then done my swimming on tuesday which was better also an improvment. Then on wednesday I went for my second gym session and had no energy and felt burn't out as if I couldnt do any more and wanted to go home. I pushed through most of it slowly and cut out a few sprint exersises and squats and then slumped off home. Today (thursday) I went for my swim again and felt better than last time and felt less tired. So my question is if this ever happens again should I stop and go home? Would I be doing more harm than good? I am racing on sunday this weekend and will probly go in to the gym on friday and try follow the same program again.
This should be fine as I should recover for sunday?
Also at the end of race days when I finish packing up I get a head ache and I drink more water and sports drink than every one I know. I once drank 8 litres in one race day only doing 3 races. Any ideas?? Thanks for the help.

Here are some thoughts/feedback:
1. Congrats on your overall win!

2. The good news is you are getting fitter, the bad news is you are getting fitter. The leaner you become more you have to pay attention to your blood sugar levels and recovery protocols (as you experienced). Simply make your recovery shakes and pack them in your cooler along with your normal foods so that you have them avaialble to consume following your race and during your celebrations.

3. The way you felt on Wed is referred to as "Residual Fatigue" and you will normally feel this 48-72 hours after a workout and/or race. This is normal and your body's response to this is ironically is assoicated with what you do for recovery (food and exercise wise).

4. When you are trying harder and harder but going slower (or lifting less than normal), you need to back down the load levels and intensity and move into an aerobic/active recovery workout. I would recomend that you keep a close eye on your resting heart rate in the morning. More than likely, your body was providing you insight that your weekend was catching up with you.

5. Pre-race routine - it worked last week, stick with it. Adhere to your recovery routine of spa, etc.

6. Regarding your head ache, is this something that you get after every race or was this an isolated incident? This could be coming from either de-hydration (because you are not absorbing what you are consuming) or soft tissue related (tight muscles pulling on the back of your head creating a tension headache).

Please let me know about the headaches, they are not fun!
-Robb Beams

Hey Rob thanks for the great advice I really appreciate it.
Regarding the headaches you may have a point where you said I do not absorb the fluid beacause I pee and pee and I mean pee like you wouldn't beleive when I am drinking on a race day. Even during the day I consume alot of water and can pee every 15mins for comfortability reasons but could hold it in if I chose too. I also used to get massive caffine headaches when I was younger due to alot of coca cola in the fridge and I would drink that instead of water and when it ran out I would wonder why I had a headache for up to two weeks smetimes until we got some more groceries haha. If only I new then what I no now.
So when I figured that out I keep caffine to a minimal now and don't drink any fizzy drinks only on occasion. But on race day it is only after the racing has finished. Perhaps it is a mixture of a few things such as heat and sugar levels but I do consume alot of sugar and electrolyte drinks though. And as I said before I drink alot. I will monitor it closely now and try wear a hat and drink water only and see if I can narrow it down a bit.
Keep up the great advice.
Cheers Stefan.

Stefan,
An easy way to monitor your hydration levels is to weigh yourself prior to a ride (or workout), document your total fluid intake (sports drink or water) and then capture your ending body weight again (minus your socks - the sweat ends up there!). If you are losing more than 2% of your body weight, you are losing too much weight. Here is an example:

Starting Body Weight: 170
Ending Body Weight: 168
Total Fluids Consumed: 32 oz

170-168= 2 pounds lost
Add 2 pounds consumed in the form of fluid, but lost in sweat ((16 ounces equals a pound-32/16 equals 2 pounds)

4 pounds net loss. Divide the 4 pounds by the BEGINNING body weight to determine your percentage of loss:
4 pound loss/170 pre workout body weight equals - 2.3% good range

Research has determined that you don't want to lose anything less than 2%, but nothing more either. It is a tight window and needs to be evaluated with every workout so that you can determine your sweat rate given the conditions (heat, humidity, intensity levels, etc.).

If you lose more than 2%, the strength of the muscles are negatively affected (i.e. they become weak); if you lose less than 2%, then you are actually overhydrating (medically known as hyponatremia - water drunk). This is a big subject, beyond the scope of this question, but is worth all the effort you put into it.

Study your weight loss/gain with each workout and you may will be surprised what you find. Please keep me posted.
-Robb Beams