1. Overtraining versus Overreaching

2. Overtraining An imbalance between stress and recovery
Stress can be training and non-training
Long term decrease in performance
May take months to reverse

3. Overreaching Occurs as the result of intensified training
Considered a normal training outcome in elite athletes
Short term
Reversible in several days to weeks, usually resulting in supercompensation

4. General Adaptation Syndrome

5. Imbalance of training and recovery

7. Does overtraining exist?
No diagnostic tool to identify athlete as overtrained
When performance declines and all other possibilities are excluded, then overtraining is diagnosed
Continuum of overtraining and overreaching
Current scientific and anecdotal evidence supports existence of Overtraining Syndrome
Lack of definitive objective indicators

8. Signs and Symptoms of Overtraining

9. Physiologic Decrease in VO2 max Decrease in Max Heart Rate
Reduced time to exhaustion
Decreased muscle glycogen stores
Decreased maximal lactate production
Increased heart rate at submaximal workloads
Increased basal metabolic rate
Weight loss
Insomnia
Decreased appetite
Decreased iron and ferratin

10. Psycologic Depressed mood Anhedonia Malaise Disordered sleep
Poor concentration
Anorexia

11. Immunologic Increased URTIs Poor healing of wounds
Decreased plasma GLUTAMINE

12. Endocrine Decreased Testosterone
Max cortisol reduced following exercise
Resting cortisol?
Testosterone:Cortisol ratio decreased 30%

13. Autonomic Nervous System
Sympathetic
More common in sprint-type sports
Short term?
Parasympathetic
Increased fatigue
Apathy
Altered mood state
Immune function
Reproductive function
“Modern form of overtraining”
Consequence of extended duration, high-intensity endurance training with little regeneration possibly in combination with other non-training stress factors

14. Heart Rate Variability
Oscillation in the interval between consecutive beats
Indicates activity of parasympathetic nervous system

15. Monitoring Training and Recovery
During Exercise
Heart rate monitor
Power meter
GPS
RPE
Field Tests
Training Stress Score
TRIMP
At Rest
Heart Rate Variability (Ithlete)
Resting Heart Rate
Orthostatic heart rate test
Restwise
Profile of Mood States (POMS)
Recovery-Cue

16. Recovery-Cue
How much effort was required to complete my workouts last week? (1= Excessive effort to 5= Hardly any effort)
How recovered did I feel prior to the workouts last week? (1= Still not recovered to 5=Feel energized and recharged)
How successful was I at rest and recovery activities last week? (1= Not successful to 5=Successful)
How well did I recover physically last week? (1=Never to 5=Always)
How satisfied and relaxed was I as I fell asleep in the last week? (1=Never to 5=Always)
How much fun did I have last week? (1=Never to 5=Always)
How convinced was I that I could achieve my goals during performance last week? (1=Never to 5=Always)

17. Lab Tests Iron/Ferratin levels Blood lactate vs RPE VO2 max
Assessment of mitochondrial function
Hormonal tests: Cortisol, HGH, Testosterone, Catecholamines, Salivary alpha-amylase

18. Contributors to overtraining
Training load: Frequency x Duration x Intensity
Insufficient recovery
Maladaptation
Intensified training is the process, overreaching and overtraining are an outcome
Increased competitions
Travel schedule
Non-training stress
Nutrition (glycogen levels)
Endurance sports vs team sports

19. Planned Overreaching
Elite athletes undulate their training more than age-group athletes
Recovery within week and between cycles
Crash training

20. Block Periodization To prevent overtraining
Problem with high volume, multi-targeted training
Focused training on limited number of abilities
Cumulative training theory
Residual training theory

21. Tapering Training residuals Disappearance of fatigue Supercompensation
Depends on training load
Depends on type of taper