1. Chapter 4 Overtraining: Balancing Practice and Performance
By Kirsten Peterson

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

3. 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.

4. 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.

5. 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.

6. 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).

7. 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.

8. 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

9. Periodization Training As Prevention

10. 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).

11. Periodization Template
From Bompa, 1999.

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

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

14. 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

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

16. 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

17. 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

18. 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.

19. 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

20. 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

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

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

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

24. 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.

25. 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