Dear Athlete,
Today we are going to look at overtraining and possible implications of the Covid 19 pandemic.
As an athlete, pursuit of excellence is key to success, and in Triathlon that usually means getting maximum benefit from a finite amount of training. In this environment of constantly seeking more and being better, we often turn to increased training loads to become fitter and faster. The constant increase of training loads without a properly structured and periodised training program can lead to overtraining.
Adding to the fine balance of training load, our bodies are also said to release natural endorphins which can cause us to become chemically addicted to training. Whether it is this natural ‘high’ or the mental capacity to continue to push our bodies beyond what it is capable of maintaining as a training load (or both), overtraining can become a real problem if left unchecked.
In 2020, the balance is affected further still with the uncertainty surrounding the Covid-19 environment. This has directly caused major changes to training, removed races and this has all been done almost overnight. We have then remained in a situation which has removed most normalities from the World Triathlon season.Forced to train indoors, the stresses on the body have increased through more intense training techniques and hydration requirements also increasing.
Many athletes initially under lockdown engaged in a number of online training races and training sessions. These online races provided some normality and social contact through a competitive element during the ‘normal’ racing season. However, with too many online races on offer, they also have led to many athletes simply training too hard while in lockdown.
If you are feeling a little unmotivated now lockdown restrictions are easing or just feel ‘flat’ while training, you may have been training too intensively while indoors.
If you suspect this may be you, do not panic!
To make sure you are on the correct training loads focus on what changes can be made, not on what you should have done. Always look forward.
So how do you know when you are correctly training hard, and when you are overtraining.
It is important to recognise that in order to achieve performance increases, your training requires periods of overreaching, or periods of high volume work. When appropriate rest is included in a training plan, an athlete will usually have performance improvements. Training hard is not the problem, the problem is when constant increased efforts and volume, without planned rest and recovery periods. This can lead to overtraining.
What are the symptoms of overtraining?
- Persistent muscle soreness.
- Persistent fatigue.
- Elevated resting HR.
- Reduced HR variability.
- Increased susceptibility to illness.
- Increased incidence of injury.
- Irritability.
- Depression.
- Feelings of burnout.
Sometimes it is difficult to know whether you are suffering from overtraining or whether you are training hard. If you are able to resolve the problems you have been feeling or suffering from in a few days then you have simply been overreaching. Overtraining however cannot be quickly resolved and will need you to adequately adjust your training.
Treatment for overtraining include
- Taking a break from training and/or reducing the volume and intensity of training.
- Properly periodise your training program.
- Improve sleep quality and quantity.
- Massage and improved recovery treatments.
- Improved diet, including addressing any vitamin deficiencies.
If you do suspect you have been overtraining during lockdown by possibly adding too many intense sessions or not properly adjusting your training loads to indoor training (refer to email week 2) then now is the time to make adjustments to your training plans. As lockdown restrictions are being eased, and you are able to train outdoors, take time to allow your body to adjust to outdoor training again refer to emails in week 8 & 9 emails for more detail.
There is no quick fix to racing well, and your training should reflect this. Train hard, but train well. Be patient and work closely with your coach and be honest with yourself as to how you are feeling.
Train well, and take care.
Emma
