Chapter 4 Overtraining: Balancing Practice and Performance By Kirsten Peterson

Overview Basics of overtraining: who is at risk, definitions, and symptoms Assessment of overtraining Interventions and recovery

Increasing Training Loads Mark Spitz trained 9,000 meters/day. By 1990, college swimmers trained at this level. In 1995, Olympic swimmers were training 36,000 meters/day.

Definitions Overtraining: The syndrome that results when an excessive, usually physical, overload on an athlete occurs without adequate rest, resulting in decreased performance and the inability to train due to fatigue. Overload: A deliberate short-term increase in an athlete’s training load that can result in a short-term decrease in performance.

Overtraining vs. Burnout Overtraining: The central struggle is balancing the continued desire to train hard with the reduced ability to do so. Burnout: A condition experienced by athletes who lose the motivation to continue their training regimens.

Prevalence of Overtraining 60% of elite competitive runners are overtrained. 33% of nonelite runners are or have been overtrained. 28% of 1996 Summer Olympians and 10% of 1998 Winter Olympians reported overtraining as a significant reason for competitive problems (Gould et al., 1998; 1999).

Optimal Training vs. Overtraining Burnout: Athlete loses the motivation to maintain training regimen. Overtraining: Athlete struggles to train hard but has reduced ability to do so. Lasts 3 weeks or more. Overreaching: A milder form; effects can be reversed in 2 to 3 weeks. “Staleness”: Original term used in Morgan research.

Causes of Overtraining All types of stressors can lead to overtraining Training stress: Sessions are too long or too intense Progressions are too steep There is too little time for recovery Nontraining stress: Nutrition General health Sleep Lifestyle Environmental stress

Periodization Training As Prevention

Periodization Theory Periodization centers on the concepts of overload and adaptation. The original model for periodization was the General Adaptation Syndrome of Hans Selye. The initial training load challenges the athlete’s physiological system and performance declines (depletion). The body adapts to the challenge (restitution). The result is a performance increase over time (supercompensation).

Periodization Template From Bompa, 1999.

Athlete’s Response to a Workout From Zatsiorsky, 1995.

Theoretical Model of an Athlete’s Response to a Long-Term Periodized Program From Zatsiorsky, 1995.

Mistakes in Periodized Training Too much too soon: Not allowing time to adapt Too many competitions Overly complex technique Too much at the wrong time: Pressuring athletes into unrealistic competitive goals Trying to return to full training too quickly after injury or illness

Detecting Overtraining Physiological measures Intrusive (blood work, muscle biopsies) Resting heart rate Psychological measures: the POMS

Physical Signs of Overtraining Elevated heart rate Weight loss Muscle pain or soreness Elevated resting blood pressure Gastrointestinal disturbance Delayed recovery from exertion Loss or decrease in appetite Severe fatigue Overuse injuries Disturbed sleep patterns Deficits in immune system

Psychological Signs of Overtraining Loss of self-confidence Drowsiness and apathy Irritability Emotional and motivational changes Sadness Anxiety Anger and hostility Confusion Difficulties with concentration Boredom

Monitoring Training Stress Several methods are useful for tracking training loads: Rating of perceived exertion (RPE): The best known is Borg’s RPE, a 0-to-10 rating of how hard a workout is (very, very light to very, very heavy). Exercise heart rate: Commercially available monitors are widespread. Training logs: See figure 4.4 on page 62.

The Profile of Mood States Used extensively by Bill Morgan and his colleagues at the University of Wisconsin POMS Anger Tension Depression Fatigue Vigor Confusion The iceberg and inverted iceberg profiles Criticism: May not be specific enough to direct appropriate recovery strategies

REST-Q Recovery-Stress Questionnaire for Athletes (REST-Q) developed by Michael Kellmann and colleagues 76 items that form several subscales: General stress Emotional stress Social stress

REST-Q General Scales Conflicts and pressure Fatigue and lack of energy Physical complaints Success Social recovery Physical recovery General well-being Sleep quality

REST-Q Sport-Specific Scales Disturbed breaks Burnout and emotional exhaustion Fitness Personal accomplishment Self-efficacy Self-regulation

Recovery Cue A more succinct measure of stress and recovery Can be completed quickly Provides more immediate feedback to coaches and athletes

Optimal Recovery Recovery is gradual and cumulative. Reduce or change stress. Recovery is specific to the individual. Recovery can be physical, psychological, social, and environmental. Recovery can be passive, active, and proactive.

Passive and Active Recovery Techniques Passive relaxation includes activities such as watching television and resting. Active recovery techniques involve cognitive investment, deep relaxation, and a sense of control: Progressive relaxation Autogenic relaxation Guided imagery Biofeedback