Overtraining Dr. Noel McCaffrey Lecturer, Centre for Sport Science and Health, DCU Medical Director, O’Neills Sports Medicine, UCD & DCU

overtraining the training / preparation challenge what is the overtraining syndrome do we understand the mechanism? recognition treatment and prevention

training areas Resistance Speed Endurance Skills Team play choice of exercise order of exercise volume (sets x reps) intensity (% rep max) rest (between sets) Speed speed generation repeat speed Endurance central adaptation peripheral (sport specific) adaptation cross training (injured) Skills technique repetition Team play

the challenge provide continuous training stimulus with adequate variety, recovery, progression to facilitate optimum performance at the right time(s) avoid OTS minimise injury

the overtraining syndrome a condition characterised by  performance in training / competition (incl technical)  effort required to deliver same performance failure to show progression / improvement despite maintained or increased training

overtraining process  overtraining syndrome other words staleness overwork burnout chronic fatigue overfatigue overstrain

inadequate recovery Fitness Level Session 1 Session 2 Session 3 Days

overload training stimulus  adequate recovery training increase (appropriate)  performance over-reaching training stimulus  inadequate recovery repeated (+ ) training  performance rest full recovery in 2-3weeks overtraining training stimulus  inadequate recovery repeated (+ ) training  performance no recovery with rest

prevalence of OT signs and symptoms of OT seen in  60% distance runners over a career  50% pro soccer players in a 5 month competitive season 33% basketball players in a 6 week training camp

common symptoms of OTS general fatigue malaise  energy (malaise)  enthusiasm  motivation irritable / restless anxious appetite change weight loss depression  focus / concentration

diagnostic difficulties diagnosis of exclusion different symptoms with different individuals doing same same training acute vs chronic  performance  volume vs  intensity sympathetic vs parasympathetic models endurance vs ‘anaerobic’ overtraining

parasympathetic overtraining volume overload (resistance or endurance)  testosterone : cortisol ratio fatigue depression apathy  resting HR

sympathetic overtraining intensity overload insomnia irritability restlessness  HR  blood pressure

overuse injuries internal factors body mass biomechanics nutrition technique fatigue external factors training volume training intensity repetition footwear surface equipment

what causes it? imbalance / mismatch training   recovery exercise   exercise capacity stress   stress tolerance

initiating events  volume / intensity of training monotony of training illness (disease / infection) caloric restriction /  carbohydrate intake iron deficiency exercise-heat stress personal / emotional problems occupational stress

biological markers cardiorespiratory  blood constitiuents  resting / max heart rate VO2max  heart rate / VO2 / VE during exercise  basal metabolic rate  infection  blood constitiuents haemoglobin / hematocrit white cells iron blood lactate in submax / max exercise testosterone / cortisol catecholamines (resting / nocturnal)

immune system  upper respiratory tract infection in OR / OT athlethes cause or effect?

causes of persistent fatigue and underperformance in sport less common dehydration diabtees eating disorders hepatitis hypothyroidism postconcussion substance abuse lr resp tract infection side effects of meds / supplements nutrition  carbo / protein common caffeine withdrawal allergies ex-induced asthma  sleep  iron (+/- anaemia) performance anxiety infection mononucleosis upp. resp tract infection OTS mood disorder anxiety / depression rare endocrine disease  or  adrenal gland heart disease HIV malabsorption lung disease malignancy renal disease neuromuscular disease

fatigue What is it Fatigue in illness viral illness anaemia failure to generate or maintain desired exercise intensity peripheral mechanism (fuel depletion) central mechanisms ( brain serotonin) core symptom of many illnesses Fatigue in illness viral illness anaemia hypothyroidism hypoglycaemia chronic fatigue syndrome depression

OTS and Major Depression general fatigue / malaise  appetite irritable / restless  body weight  motivation interest / pleasure  concentration feeling hopeless / worthless feeling sad persistent physical symptoms that fail to respond suicidal thoughts

Treatment and Prevention  recovery days periodise  variety ensure vol : intensity inverse relationship avoid high intensity over prolonged period in resistence sessions, avoid completing every set of every exercise in every session avoid overworking one area avoid excess eccentric work ? role for antidepressant medication