Overtraining:

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• Chapter 4
• Overtraining
• Balancing Practice and Performance
• By Kirsten Peterson

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Overview

• Basics of overtraining who is at risk,
  definitions, and symptoms
• Assessment of overtraining
• Interventions and recovery

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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.

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Definitions

• OvertrainingThe 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.
• OverloadA deliberate short-term increase in an
  athletes training load that can result in a
  short-term decrease in performance.

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Overtraining vs. Burnout

• OvertrainingThe central struggle is balancing
  the continued desire to train hard with the
  reduced ability to do so.
• BurnoutA condition experienced by athletes who
  lose the motivation to continue their training
  regimens.

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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).

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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.

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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

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Periodization Training As Prevention
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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
  athletes physiological system and performance
  declines (depletion).
• The body adapts to the challenge (restitution).
• The result is a performance increase over time
  (supercompensation).

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Periodization Template

• From Bompa, 1999.

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Athletes Response to a Workout

• From Zatsiorsky, 1995.

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Theoretical Model of an Athletes Response to a
Long-Term Periodized Program

• From Zatsiorsky, 1995.

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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

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Detecting Overtraining

• Physiological measures
• Intrusive (blood work, muscle biopsies)
• Resting heart rate
• Psychological measures the POMS

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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

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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

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Monitoring Training Stress

• Several methods are useful for tracking training
  loads
• Rating of perceived exertion (RPE) The best
  known is Borgs 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.

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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

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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

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REST-Q General Scales

• Conflicts and pressure
• Fatigue and lack of energy
• Physical complaints
• Success
• Social recovery
• Physical recovery
• General well-being
• Sleep quality

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REST-Q Sport-Specific Scales

• Disturbed breaks
• Burnout and emotional exhaustion
• Fitness
• Personal accomplishment
• Self-efficacy
• Self-regulation

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Recovery Cue

• A more succinct measure of stress and recovery
• Can be completed quickly
• Provides more immediate feedback to coaches and
  athletes

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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.

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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

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