No pain, no gain?

Although it can produce positive outcomes, intense training completed too frequently without sufficient rest can compromise an athlete’s muscular, endocrine and immune systems, as well as psychological state. Signs and symptoms of overtraining can be:⁴

under-performance
extreme muscle soreness or stiffness during and in between training sessions
unintentional weight loss
chronic fatigue
swollen lymph nodes
depression and/or anxiety
sleep disturbances.

How to avoid overtraining

Jenn Randazzo, registered dietitian and educator at Vega, shared with PTontheNet key ways on how to work with your athlete once you have spotted the signs your client may be suffering from overtraining syndrome.3

Schedule training days complemented by rest and/or ‘off’ days.
To maximise performance and gain a competitive advantage, athletes need a schedule that incorporates both training and rest days. In a recent study, researchers found that athletes who incorporated light leisure activity into their weekly training regimes reported less exhaustion and fewer injuries. These findings support the practical recommendation that athletes should consider tapering, periodisation and rest to help avoid overuse and overtraining.
Promote a well-balanced, whole-foods diet eaten at the right time.
During intense training, a well-balanced diet rich in whole foods should be encouraged, emphasising the importance of nutrient timing. Research suggests that the scheduled timing of dietary consumption can be just as important as its composition and should complement heavy training to enhance performance. Ensure your athlete is adequately fuelling their body before, during and after exercise.
Encourage adequate sleep.
During intense training regimes, competitive athletes require adequate sleep to provide rest to the body and support mental calmness as well. To improve your athlete’s sleeping habits, suggest a variety of approaches, including scheduling in sleep, keeping their bedrooms free of electronics an hour before bed and incorporating relaxing strategies such as deep breathing and meditation.

Closing note from FitPro

Taking control

Cycling and triathlon coach Joe Beer warned against overtraining in the North Devon Journal by commenting, “Aiming too high for bike races and sportives can quickly turn training into a treadmill of misery, which I have witnessed inflict some heavy prices for people’s lives at work and home.”

Beer, who has coached professionals such as the maverick cycling hour-record campaigner Graeme Obree and Ironman Wales winner Scott Neyedli, then referenced a key experience when this took place, saying, “When a client consulted me about giving up his job in order to train more towards professional competitions, it required a sobering talk for him to appreciate the futile risk of his delusion.”4