Fatigue
Injury
Moodiness
Excessive hunger - OR - loss of appetite
Excessive soreness or not recovering as quickly as normal
Decrease in Performance and/or strength
Sudden weight gain or loss
More than normal fluid retention
It doesn’t sneak up on you!
You HAVE to listen. Even on days you think you feel good.. you HAVE to let yourself recover.
No amount of food, foam rolling, stretching, or any other “recovery modality“ can make up for inadequate sleep. PERIODT!
Most adults need 7-9 hours every single night! And you can’t “make it up” on the weekends.. You'll probably feel really rested and great the next day after an extra sleep session, but it won’t undo the consequences of chronic inadequate sleep.
Fatigue accumulation does happen gradually, but one 10 hour sleep session won’t reset you and 1 day of rest won’t either.
Your entire schedule has to be managed to avoid it altogether!
What you can do to avoid it.
Listen to your coach.. (!!)
But seriously, you can do ALL the things but you’ll only be able to be mediocre at best.
If you want to do your best at something, you need to do that thing and put your all into it.
Can you do different training modalities that compliment each other? Sure, but unless you just want to be mediocre at all of it, make one thing the priority and the others will take a back seat.
Make rest and recovery as much of a priority as your training and schedule in mobility exercises.
Eat enough and hydrate enough.
Properly manage expectations.
**If you do have excessive soreness or DOMS, check this out.