Overtraining versus Overtraining versus OverreachingOverreaching

OvertrainingOvertraining

• An imbalance between stress and An imbalance between stress and recoveryrecovery

• Stress can be training and non-Stress can be training and non-trainingtraining

• Long termLong term decrease in performance decrease in performance

• May take months to reverseMay take months to reverse

OverreachingOverreaching

• Occurs as the result of intensified Occurs as the result of intensified trainingtraining

• Considered a normal training outcome Considered a normal training outcome in elite athletesin elite athletes

• Short termShort term

• Reversible in several days to weeks, Reversible in several days to weeks, usually resulting in usually resulting in supercompensationsupercompensation

General Adaptation General Adaptation SyndromeSyndrome

Imbalance of training and Imbalance of training and recoveryrecovery

Does overtraining exist?Does overtraining exist?

• No diagnostic tool to identify athlete as No diagnostic tool to identify athlete as overtrainedovertrained

• When performance declines and all other When performance declines and all other possibilities are excluded, then overtraining is possibilities are excluded, then overtraining is diagnoseddiagnosed

• Continuum of overtraining and overreachingContinuum of overtraining and overreaching• Current scientific and anecdotal evidence Current scientific and anecdotal evidence

supports existence of Overtraining Syndromesupports existence of Overtraining Syndrome• Lack of definitive objective indicatorsLack of definitive objective indicators

Signs and Symptoms of Signs and Symptoms of OvertrainingOvertraining

PhysiologicPhysiologic• Decrease in VO2 maxDecrease in VO2 max

• Decrease in Max Heart Decrease in Max Heart RateRate

• Reduced time to Reduced time to exhaustionexhaustion

• Decreased muscle Decreased muscle glycogen storesglycogen stores

• Decreased maximal Decreased maximal lactate productionlactate production

• Increased heart rate at Increased heart rate at submaximal workloadssubmaximal workloads

• Increased basal Increased basal metabolic ratemetabolic rate

• Weight loss Weight loss

• InsomniaInsomnia

• Decreased appetiteDecreased appetite

• Decreased iron and Decreased iron and ferratin ferratin

PsycologicPsycologic

• Depressed moodDepressed mood

• AnhedoniaAnhedonia

• MalaiseMalaise

• Disordered sleepDisordered sleep

• Poor Poor concentrationconcentration

• AnorexiaAnorexia

ImmunologicImmunologic

• Increased URTIsIncreased URTIs

• Poor healing of woundsPoor healing of wounds

• Decreased plasma GLUTAMINEDecreased plasma GLUTAMINE

EndocrineEndocrine

• Decreased TestosteroneDecreased Testosterone

• Max cortisol reduced following Max cortisol reduced following exerciseexercise

• Resting cortisol?Resting cortisol?

• Testosterone:Cortisol ratio decreased Testosterone:Cortisol ratio decreased 30%30%

Autonomic Nervous SystemAutonomic Nervous System

SympatheticSympathetic• More common in sprint-More common in sprint-

type sportstype sports• Short term?Short term?

ParasympatheticParasympathetic• Increased fatigueIncreased fatigue• ApathyApathy• Altered mood stateAltered mood state• Immune functionImmune function• Reproductive functionReproductive function• ““Modern form of Modern form of

overtraining”overtraining”• Consequence of extended Consequence of extended

duration, high-intensity duration, high-intensity endurance training with endurance training with little regeneration possibly little regeneration possibly in combination with other in combination with other non-training stress factorsnon-training stress factors

Heart Rate VariabilityHeart Rate Variability

• Oscillation in the interval between Oscillation in the interval between consecutive beatsconsecutive beats

• Indicates activity of parasympathetic Indicates activity of parasympathetic nervous systemnervous system

Monitoring Training and Monitoring Training and RecoveryRecovery

During ExerciseDuring Exercise

• Heart rate monitorHeart rate monitor

• Power meterPower meter

• GPSGPS

• RPERPE

• Field TestsField Tests

• Training Stress ScoreTraining Stress Score

• TRIMPTRIMP

At RestAt Rest

• Heart Rate Variability Heart Rate Variability (Ithlete)(Ithlete)

• Resting Heart RateResting Heart Rate

• Orthostatic heart rate Orthostatic heart rate testtest

• RestwiseRestwise

• Profile of Mood States Profile of Mood States (POMS)(POMS)

• Recovery-CueRecovery-Cue

Recovery-CueRecovery-Cue

1. How much effort was required to complete my workouts last week?(1= Excessive effort to 5= Hardly any effort)

2. How recovered did I feel prior to the workouts last week?(1= Still not recovered to 5=Feel energized and recharged)

3. How successful was I at rest and recovery activities last week?(1= Not successful to 5=Successful)

4. How well did I recover physically last week?(1=Never to 5=Always)

5. How satisfied and relaxed was I as I fell asleep in the last week?(1=Never to 5=Always)

6. How much fun did I have last week?(1=Never to 5=Always)

7. How convinced was I that I could achieve my goals during performance last week?(1=Never to 5=Always)

Lab TestsLab Tests

• Iron/Ferratin levelsIron/Ferratin levels

• Blood lactate vs RPEBlood lactate vs RPE

• VO2 maxVO2 max

• Assessment of mitochondrial functionAssessment of mitochondrial function

• Hormonal tests: Cortisol, HGH, Hormonal tests: Cortisol, HGH, Testosterone, Catecholamines, Testosterone, Catecholamines, Salivary alpha-amylaseSalivary alpha-amylase

Contributors to overtrainingContributors to overtraining

• Training load: Frequency x Duration x IntensityTraining load: Frequency x Duration x Intensity• Insufficient recoveryInsufficient recovery• MaladaptationMaladaptation• Intensified training is the process, overreaching Intensified training is the process, overreaching

and overtraining are an outcomeand overtraining are an outcome• Increased competitionsIncreased competitions• Travel scheduleTravel schedule• Non-training stressNon-training stress• Nutrition (glycogen levels)Nutrition (glycogen levels)• Endurance sports vs team sportsEndurance sports vs team sports

Planned OverreachingPlanned Overreaching• Elite athletes undulate their training Elite athletes undulate their training

more than age-group athletesmore than age-group athletes

• Recovery within week and between Recovery within week and between cyclescycles

• Crash trainingCrash training

Block PeriodizationBlock Periodization

• To prevent overtrainingTo prevent overtraining

• Problem with high volume, multi-Problem with high volume, multi-targeted trainingtargeted training

• Focused training on limited number Focused training on limited number of abilitiesof abilities

• Cumulative training theoryCumulative training theory

• Residual training theoryResidual training theory

TaperingTapering

• Training residualsTraining residuals

• Disappearance of fatigueDisappearance of fatigue

• SupercompensationSupercompensation

• Depends on training loadDepends on training load

• Depends on type of taperDepends on type of taper