Overtraining

3 minute reading

It is widely assumed that if athletes want to advance in their careers, they will need to train hard, and there will be periods when they will need to train even harder. However, when the manipulation of training and recovery begins to fail, and we observe a decline in performance or even the ability to train, we could face overtraining. 

Athletes who view “training” as something that occurs only within the box may be more susceptible to falling into the traps of overtraining. It’s easy to believe that more is better. With so many physical elements to master in functional fitness, athletes can be tempted to practice additional skills, perform more strength exercises, or engage in longer conditioning sessions, thinking that this will address their areas of improvement. However, manipulating the volume and intensity of training without considering the proper recovery for these upgrades could easily lead to a negative barrier and hinder athletic development. 

I like to use the example of a bank account: an athlete’s body and performance should be viewed as a bank account. If athletes start with £10,000 when they wake up, they should be mindful of what contributes to the account and what is deducted from it. Training deducts a significant amount, like £2,000. So, after a strenuous training session, the athlete should only have £8,000 left.

When the athlete focuses on the details of recovery that can add to the account, they might consider that proper nutrition adds around £550, drinking enough water should add another £275, taking care of the body with mobility exercises, foam rolling, a proper warm-up, and cool-down would add another £275, and a good night’s sleep should add £1,100. If my calculations are correct, this should put the athlete on the right track with a better balance than they started with - £10,200. 

If some of the recovery elements that should contribute to the account start to fail - let’s suppose a poor night’s sleep, the athlete begins to add less to the account. Overtraining doesn’t result from one rotten night of sleep, one day of inadequate nutrition, or one poorly planned training session. If the athlete’s sleep is suboptimal for one night, the account might show a lower balance, like £9,900. Therefore, it can take weeks, months, or even close to a year for the athlete to realise that the relationship between training and recovery was poorly calculated, leading to a state of overtraining.

This also helps us understand that increasing training volume and intensity simultaneously depletes the account more rapidly. Coaches should exercise caution when manipulating both parameters concurrently without considering what should be added to the account. 

Sometimes, there are other details that can drain the account, which athletes or coaches might overlook, such as:

• The use of substances like alcohol can hinder recovery, even if the athlete maintains proper sleep and nutrition.

• Lifestyle changes: Students facing exams or individuals with highly stressful jobs during specific times of the year may experience added stress that affects their recovery.

• Poor planning around competition times: If athletes continue intense training with high volume and intensity before competitions, it can quickly shift them from an optimal state to overtraining and underperformance.

• Excessive competing in a year or season: While athletes train to compete, if there are too many unplanned or constant competitions, they may not recover adequately from these stressful events. 

The best way to address overtraining is to prevent it, as once an athlete reaches that state, it can be tough to reverse. 

So, what can you do? 

01. Plan your training meticulously and give equal attention to planning your recovery. Often, athletes schedule their training diligently on their calendars, but the same level of awareness doesn’t always go into planning recovery.

02. Plan your year or season thoughtfully, ensuring that competitions are thoroughly discussed with your Coach. 

03. Nutrition should be tailored specifically to each athlete and their training volume. If the training volume or intensity increases, remember that you will need to contribute more to the account. Refrain from assuming that what was sufficient for recovery up to that point will remain so when either of those factors escalates. Exercise caution if both increase simultaneously. 

04. Individualise the training as much as possible because different athletes respond differently to the same stimulus. 

05. Consider including food supplements - my athletes are adding Formex performance and recovery to their daily routines to increase their athletic journey. Supported by the University of Greenwich, Centre of Nutraceutical Research & Development, Formex develops science-based innovations to help us craft the highest quality products - free from allergens, GMO, sugar and caffeine.

Always keep the bank account example in mind; you ALWAYS aim to end the day with a positive balance. 

Eddie