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Identifying and Preventing Over Training Syndrome

 

Common Symptoms | Other Considerations | Awareness
Adjustment and Prevention

Like it or not, we live in a world where more is often seen as better. It may be the number of sales made at work, the number of cable channels on our TV or the number of errands and projects we can get done each day. This "American" phenomenon can also be seen in athletes who are striving for competitive success. I have seen in many training circles an unspoken level of "one-upping" each other when talking about number of miles cycled or ran or the number of repetitions completed in a workout.

It is unquestioned that the successful athlete must train hard and push his body to new levels during certain training periods. However, for many athletes there can be a fine line between training optimally and over training. In fact, we often need to remind ourselves that our bodies can only physiologically adapt to training and become fitter and stronger with rest periods. When we fail to take necessary rest periods, over training. will likely occur and reveal a whole host of physical and psychological characteristics.

Common Symptoms

The following is a list of common symptoms that are indicative of various stages of over training.

Fatigue and inability to recover between hard training days or between workout repetitions or intervals. When training with a heart rate monitor, you may notice that you are not able to get your heart rate up into your usual "target zone," or sustain it there for a standard length of time.

Elevated resting heart rate, especially upon waking in the morning.

Sleep disruptions; trouble getting to sleep and frequent waking through night with trouble getting back to sleep.

Digestive changes such as diarrhea, alternating bouts of diarrhea and constipation (IBS), frequent indigestion or gas.

Appetite and weight changes including decreased appetite, increased blood sugar instability or cravings for sweets, weight loss.

Mood changes, depression and apathy, anger or irritability.

Mental changes such as increased cynicism, helplessness and negativity; decreased motivation, enthusiasm and pleasure.

Hormonal or menstrual changes such as increased cortisol, decreased testosterone, irregular or cessation or menstrual cycle

Immune system changes; look for frequent illnesses or infections, muscle soreness and achiness, onset of or exacerbation of allergies or asthma, injuries

Performance level changes, especially definitive decrement in performance levels.

Other Considerations

A few other things to consider when determining if you are at risk for over training include some personality and environmental characteristics.

It has been found that those who work too hard, too long, too intensely and are extremely dedicated to what they are doing can become over trained more easily. This would include those who tend to perfectionist or overachievers. Also, those who tend to "other-oriented,"who have a strong need to be liked and admired by others and tend to be more generous with everyone but themselves are at-risk. Other external characteristics include excessively rigid and monotonous training, an exceptionally long competitive or training season, lack of positive reinforcement from coaches or support persons and a general sense of low achievement.

Awareness

Now that we have identified many of the signs and symptoms, the next step is developing a system of awareness and identification. As many amateur athletes know, obtaining regular blood samples to assess hormone and endocrine systems is both logistically and financially unfeasible. Therefore, you must rely on your powers of observation and the observations of others who know you well, like your coaches and significant others.

The best method for increasing opportunities for observations and awareness is through the use of a training log. A useful training log not only tracks the quantitative elements of training (e.g. miles, reps, pace, terrain, etc), but it includes a variety of subjective elements of training that have to do with your mental state, motivation, recovery status, nutrition, etc. Several variables are included as a means of monitoring and preventing over training. It is highly suggested that some form of training log that includes this type of information is invaluable for preventing over training.

Adjustment and Prevention

When we do become over trained or are moving in that direction, several changes must occur in our training. The first rule of thumb is the longer the period of over training, the more rest required. Therefore, early detection is very important. Usually, a short period of over training. (3-4 weeks) can be remedied with a 3-5 day rest period. After this, some athletes may need to resume workouts on an alternate day basis for 1 to 2 weeks. Also, the intensity of the training can be resumed but the total volume will need to be lower for a few weeks.

For longer periods of over training. (2+ months), it may take several weeks or months to completely recover. In this case, the training program will need to be completely changed, with perhaps an alternate form of easy cardiovascular exercise substituted, so as to prevent exercise withdrawal.

Another important point, relative to multi-sport athletes, is to determine if the over training is limited to a single discipline. If this is the case, then resting that discipline along with significant decreases in the other sports can bring about full recovery. It is vitally important not to suddenly substitute more workouts in one sport in an attempt to compensate for rest in another. This will only drive an athlete further into a hole. For example, resting from cycling over training by swimming more will help a pair of fatigued quadriceps, but to the heart, pituitary and adrenals, stress is stress!