Are You Overtraining? Training Secrets From Dr Iñigo San Millán (Tadej Pogačar’s Coach)

We're back with another deep dive into training and fitness with Dr Iñigo San Millán, this time we are discussing overtraining and how it can be prevented! As the leading expert in the field and the coach of two-time Tour de France winner Tadej Pogačar, Iñigo breaks down the science and methodology behind his training model to explain how it can help you smash your cycling goals!

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[gcn]

Has this made you think twice about hard you are training? Share your thoughts with us below 👇

[Bong]

I used to do 30 minutes of HIIT everyday, my thinking was yeah it’s alright it’s only 30 minutes but I felt so tired everyday.
Then I discovered zone 2 training and change my routine to 1 hour or more zone 2 riding everyday and just do 1 HIIT every week.
Now I feel good with a lot of energy and got stronger on the bicycle.
It was a video that I saw with Peter Attia and Dr. Iñigo that changed everything.
This video is very informative in over training.
Thank you GCN.

[althfgaming]

Have a biochemistry degree and I’m 3/4 of the way through my MD, and I still learn stuff from this guy. He doesn’t oversimplify his explanations - he gives just enough background for the layman to get it, and if you have more background in the subject matter you can really place everything he’s talking about in the big picture. This is good stuff.

[thedudewithpedal]

I used to go all out, trying to beat my personal best every time for 3-4 days a week. At some point, I noticed that my heart rate cant even get into the z4, even though I was out of breath, and my legs are hurting. My performance hit a wall, and even worse, I started to experience heart palpitations before I go to bed, and I thought it was from my coffee drinking habit. Ever since I found Inigo podcast with Peter Attia, I religiously doing minimum of 6 hours a week of Z2 training, and test myself for a 1 hour of high intensity session every 2 weeks. Now my heart rate can go into z4 z5 on high intensity session, palpitation gone, even when my coffee drinking habit remains the same. Inigo truly change the way I approach training.

[brabrabarabra]

Dr Iñigo San Millán on this channel means I open a text-window to make notes. the last video on lactate metabolism was so great, I have a much better grip on that now. would buy his book if he wrote one 100 %.

[jaygeerollin]

I got a Zwift Hub and over did it. 18 rides in 24 days after long weather related layoff. My Garmin tried to warn me that VO2 was decreased and rest was needed. Thanks for the video, it was right on time for me. I will rest for a while. Thanks GCN!

[josephlaviolette]

Along with his wealth of knowledge and experience, I'm most impressed with how approachable and easy to understand his explanations to complex scientific concepts are.

[WheelnutzAMG]

Great interview and info. This has confirmed my thoughts personally and as a coach; not feeling it today, do the warm-up, still not feeling it, then stop and rest/eat.

[Killroy]

Around Christmas I noticed at Zwift that my heart rate was too high and very volatile. Also the W/Kg that I normally achieve were not happening and a diagnose from the Doctor confirmed a arrythmia. The cardiologist informed me that this is quite common among cyclists. I think it is caused by intensive training in combination with a Corona Infection that my family (except me – no symptoms) went through in December. Last week I received a Cardioversion. Now slowly getting back again and training at ease in Z1. Will not attack KOM or PR in Zwift for time being. Don’t wanna go through that anymore

[philadams]

Thank you for this. There's a lot of information out there on training, but not much on *recovery* - maybe your next deep dive can be on that topic, so we can avoid the issues mentioned in this video.

[BreakawayB]

❤Love when you interview Dr. San Milan, he’s so insightful!

[ottostoeterau]

Please keep these coming! I did not believed that a 8 to 10 hour training week could get you to a overtrained situation.

[thevitalityproject]

Thank you for this series! What I loved about this episode:
1. The reminder to be eating enough. There's a lot of under-eating going on in cycling in the pursuit of staying light. It's a false economy!
2. The shout out, particularly to the UK community, to getting blood work done. It's not that complex and can be incredibly revealing.

[picodegallo]

I know that you've done these previously, but I hope you have a regular, for example, 'GCN Medical' section where physiological and medical issues that come up in cycling can be brought up regularly. As a very active physician, I love these types of discussions. Agree with those who have advanced degrees and still learning. Love it. Great job, Simon.

[ricf]

I had a blood test as a routine check up and it was discovered my Iron levels were really low. A course of treatment led my power output go up by 15%. Handy!

[markcowell]

Really enjoying these videos with Dr Inigo San Millan. So much great advice with the Doctor putting all that science into easily digestible language. Good lead questions Si. More please!

[MrLeovdmeer]

I train in from oktober to march indoors. 5 times a week. one hour a day. 2 intense rides and 3 easy zone 2 rides. It made me far stronger and not tired at all.

[simoncampbell]

This guy is a legend! I don't think he heard your question on different types of tiredness. In my experience this is true, mental tiredness vs physical. I've noticed I can be tired from (computer) work but when I get on the bike I find my body is not tired. Thanks for the video!

[RyonBeachner]

If anyone is interested in hearing more from him, he some lengthy chats where he gets very technical with Peter Attia on his podcast. (The Drive) It’s geared a bit more towards longevity and functional health than cycling specific, but it’s a great listen.

[CatManDoSocial]

I can't tell you how much I've loved these videos with Dr Iñigo San Millán. I've watched them several times and will continue to rewatch them. I hope that he becomes a regular. Thank you for doing them.