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Fatigue Isn't Always
What You Think
Intervals, Zercher squats, the mid-arvo slump, and why electrolyte hydration matters more than you think. IAC Melbourne — Training Update #6.
Training Update: Running
I'm writing this feeling pretty depleted after my interval session.
That's the point of intervals though.
They're designed to push you into uncomfortable territory, training your ability to tolerate harder efforts, recover quicker, and improve your efficiency at higher speeds.
Thursday's interval session looked like this:
By the end of it, I was chasing oxygen hard.
The toughest part was trying to hold pace around Caroline Springs where even slight inclines suddenly feel very significant when your legs are full of fatigue.
Why Intervals Matter
High intensity aerobic work like intervals improves:
In simple terms: they help you run faster for longer before fatigue takes over. They're uncomfortable while doing them but incredibly effective when programmed properly.
Next Up
Saturday: Tempo work, 7:30am — Keilor Little Athletics Track.
3 rounds of:
The goal is simple: maintain consistency across all rounds.
Sunday: 17km easy long run in the city. (I won't be at Brimbank Sunday morning.)
Strength Update
It's Friday and, honestly, I was still feeling Monday's leg session right up until yesterday.
The combination of high volume barbell squats and Zercher squats introduced a stimulus most of us haven't had in a while — which explains the DOMS many of you felt during the week.
Why Zercher Squats?
Zercher squats shift the load to the front of the body by holding the bar in the elbows rather than across the back.
This changes the centre of mass significantly and usually allows people to:
What Changes
- →Sit deeper into the squat
- →Stay more upright through the torso
- →Increase demand through the upper back and trunk
- →Challenge the posterior chain differently
Also Excellent For
- →Core strength
- →Bracing mechanics
- →Quad development
- →Thoracic positioning under load
They look awkward initially, but they're a brilliant variation when used properly.
And as many of you discovered this week — they definitely make themselves known afterwards.
Mid Arvo Slump
Most people hit a wall in the afternoon and immediately reach for another coffee.
The problem? That extra caffeine hit, especially after lunch, often comes at the expense of the most powerful recovery tool we have: sleep.
Poor sleep affects:
- →Recovery
- →Training performance
- →Energy levels
- →Hunger and cravings
- →Mood and concentration
And it often leaves people needing even more caffeine the next day.
But here's something we see all the time:
Dehydration Often Looks Like Fatigue
Even mild dehydration can make you feel:
- →Tired
- →Foggy
- →Flat in the gym
- →Less motivated
- →Headachy
- →Crampy
This becomes even more common if you:
- →Train regularly
- →Sweat heavily
- →Drink lots of coffee
- →Eat relatively "clean" or low processed foods
- →Spend long hours sitting indoors under air conditioning
The issue is that when we sweat, we don't just lose water — we lose electrolytes, particularly sodium.
And if you only replace fluids with plain water, you're not always replacing what your body actually needs to function optimally.
Why Adding Salt Can Help
Sodium helps:
This is why many people feel noticeably better by simply adding:
- →A pinch of salt to water
- →Electrolyte tablets
- →Higher electrolyte drinks during or after training
Especially if you're active, training hard, or sweating a lot.
This doesn't mean loading everything with salt unnecessarily. It just means understanding that hydration is more than "drink more water."
Before reaching for another coffee at 3pm, try:
You'll often feel far better within 20–30 minutes.
Upcoming at IAC
IAC Merch — Final Call
Final call for the latest IAC merch order. If you'd like anything, reply with the item and your size and we'll organise the order from there.
Items include:
- →Sherpa Zip Fleece
- →Aspire Zip Hoodie
- →Aero Oversized Joggers
We receive approximately 30% off retail pricing and pass that directly onto members.
Mobility Workshop — Tomorrow at 10:30am
Reminder that our next mobility workshop is on tomorrow at 10:30am. We'll be covering:
- →Lower back mobility drills
- →Hip mobility drills
- →Simple strategies you can actually implement into training and daily life
As always, the goal isn't random stretching for the sake of it — it's improving movement options where they matter. You can register via Courses in the app.
Key Takeaway
Fatigue isn't always a motivation problem.
Sometimes it's poor recovery.
Sometimes it's poor sleep.
And sometimes it's simply dehydration.
Train hard, recover properly, hydrate intelligently, and focus on consistency over intensity spikes.
That's what drives long term progress.
Catch up next week, Craig
This article is for general information and educational purposes only. Training loads, session data, and hydration strategies described are based on individual experience and should be adapted under the guidance of a qualified health or fitness professional.
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