11/12/2018 Training Overtraining Terminology Overload Training – process of stressing an athlete to provide a stimulus for adaptation and supercompensation Training Fatigue – the normal response (with appropriate recovery) that is experienced following one or several days of heavy training associated with overload training Lecture 22 Inadequate Recovery B Imbalance -Training and Recovery Session 3 Session 2 Fitness Level Fitness Level Progression Session 1 Session 2 Session 1 Session 3 A Current Fitness Level UPS Days *Unexplained Underperformance Syndrome (UPS) Burnout Syndrome Overview Burnout Syndrome Overview Optimal Training/Recovery Optimal Training/Recovery Low Fatigue Levels Low Fatigue Levels Low Severity of Symptoms Low Severity of Symptoms Overreaching Single Training Session (Acute Fatigue) Single Training Session (Acute Fatigue) Short-term decrement in performance capacity in which restoration of performance capacity may take several days to several weeks 1 11/12/2018 Burnout Syndrome Burnout Syndrome Overview Overreaching vs Overtraining Optimal Training/Recovery Optimal Training/Recovery Low Fatigue Levels Low Fatigue Levels Low Low Severity of Symptoms Severity of Symptoms Overreaching Overreaching Overtraining Long-term decrement in performance capacity in which restoration of performance capacity may take weeks to months Single Training Session (Acute Fatigue) Burnout Syndrome Burnout Overtraining • Nature and extent of training Single Training Session (Acute Fatigue) • Type or duration of training stress • Amount of time needed for performance restoration • Degree of impairment Overreaching - Overtraining Syndrome Diverse Changes Optimal Training/Recovery Low Fatigue Levels Physical Low Severity of Symptoms Overreaching Single Training Session (Acute Fatigue) Overtraining Overreaching/ Overtraining Burnout Psychological, emotional and physical withdrawal from formerly pursued and enjoyable sport Psychological Terminology Physical Factors Excessive Training Behavioural Training Development of Overtraining Too intense Training load Physiological Acute Fatigue Too high Training volume • Fatigue due to excess training (overreaching) over a short period of time (2-5 sessions) • No noticeable decline in performance • Recovery is usually complete within a few days Overcomes the body’s ability to recover and adapt Catabolism > Anabolism Overtraining syndrome • Usually associated with glycogen depletion from active muscle fibers • This can be a normal response to training stimulus or to bring an athlete to a new level of fitness 2 11/12/2018 Training Terminology Overreaching – a form of overtraining that follows shortterm intensive training. This may form part of a planned phase of a periodised training programme. Symptoms of overreaching can be reversed with longer than normal periods of recovery/regeneration Overtraining – the maladaptive response to the stimulus of training resulting from an extended period of training Overload. Also referred to as Unexplained Underperformance Syndrome (UUPS), burnout, staleness, chronic fatigue, under recovery syndrome, sports fatigue syndrome Training Terminology Unexplained Underperformance Syndrome (Overtraining) • Persistent unexplained performance deficit (agreed by coach and athlete) despite 2 wk of relative rest • Fatigue and unexpected sense of effort • Also: history of heavy training and competition, frequent minor infections Heredity Training Factors (stressors) Effecting Sport Performance Overtraining Difficulties Identifying Overtraining Key Physiological Symptoms • Inter-individual variability • Decreased performance • Different signs and symptoms (over 90 in total) • Prolonged recovery from training and competition • Different responses from volume or intensity overload and type of training (metabolic, neural and psychological fatigue) • Reduced tolerance for an increase in training load • Decrease in body fat (↓body weight) • Increase in oxygen consumption at submaximal workloads (↓ economy) • Decrease in lactate production (may be related to glycogen stores) • Increase in muscle soreness/muscle damage 3 11/12/2018 Overtraining Overtraining Other Physiological Symptoms • Decrease in max work capacity • Decrease in muscle strength • Changes in resting, exercise and recovery heart rate • Abnormal T-wave pattern in ECG • BP changes • Elevated basal metabolic rate Psychological Symptoms • Insomnia • Increase thirst • Feeling of depression • Increase apathy • Headaches • Nausea • Anorexia nervosa • Loss of appetit • Bulimia • Amenorrhoea • Decrease in selfesteem • Emotional instability • Loss of ability to focus and concentrate For complete list see: Kreider, Fry & O’Tool, 1998) • Increased sensitivity to stress • Fear of competition • Changes in personality • Increase ease of distraction • Gives up easily For complete list see: Kreider, Fry & O’Tool, 1998) Overtraining Overtraining Immunity Immunological Symptoms • Immune system provides defence against bacteria, parasites, and viruses • Increased susceptibility to illness/colds • Flu-like illness • Lymphocytes, granulocytes, and macrophages neutralise foreign invaders • Slow healing capacity • Excess training may impair normal immune function, increasing the susceptibility to infection • Swelling of lymph glands • One day colds • Decreased functional activity of neutrophils • Decreased total lymphocyte counts • However, these may not cause overtraining because the response may not be related to training but lifestyle • Short, intense bouts of exercise can temporarily impair the immune response and excess training can further impair the response • May decrease the ability to fight off infection Overtraining Immune Function Overtraining Hormonal Responses • Blood levels of testosterone decrease & cortisol increase • Testosterone to cortisol ratio is thought to regulate the anabolic processes in recovery • Decreased testosterone and increased cortisol may lead to more protein catabolism • Hypothalamic dysfunction leading to increase cortisol levels which would affect the stress response • Catecholamines (epinephrine & norepinephrine) also increase leading to an increase in resting and submax heart rate and blood pressure • However, hard training will produce the same results so may not prove valid marker for overtraining • Also, expensive, complex and time consuming 4 11/12/2018 Overtraining Overtraining Hormonal Responses Overtraining Methods of Monitoring Training Status • Physiological testing Biochemical Symptoms • Decreased muscle glycogen content • Decrease in haemoglobin, iron, ferritin leads to a decrease in oxygen carrying capacity • Mineral depletion Predicting Overtraining Syndrome • • • Haematological profiling Oxygen consumption - Decrease in running economy - Greater oxygen consumption during sub-maximal exercise Decreased RER may indicate glycogen depletion Biochemical analysis - Decreased blood lactate may indicate reduced muscle glycogen - Creatine kinase has been used as an indicator of muscle damage • Psychological tools -POMS/total mood disturbance (TMD) • Self monitoring Negative urinary nitrogen balance (protein degradation occurring) Overtraining • Performance tests • Training review • - Mirrors the mechanical-muscular strain of training in prior days - Ratio of testosterone to cortisol • Immune markers • Increased heart rate response for any given exercise load • RPE • Training log can be very useful in identifying OTS - Increase in submax and recovery HR may be the best indicator Overtraining Overtraining • No definitive treatment for OTS at this time • Some may be placed on specific treatment for diagnosed mood disorders • New theories suggest a key role of the hypothalamus and pituitary, therefore maybe pharmacological approaches to reverse neuroendocrine dysfunction may be possible • Training intensity seems to be a more potent stressor than training volume • Recovery is possible with a decreased intensity or complete rest • Counseling may be needed to readjust athletes • Complete rest for 3 – 5 d followed by 4 – 12 wk of relative rest Treatment of Overtraining Treatment of Overtraining • Minimise risk – cyclic training programmes - Alternate easy, moderate and hard training periods • Endurance athletes – CHO intake • Recovery and regeneration • Maintain a diary • Best way to avoid is to have cyclic training periods • Must pay attention to carbohydrate intake and avoid glycogen depletion 5 11/12/2018 Overtraining Overtraining • Keep accurate and detailed training records • Implement well planned/ periodised training programmes and review constantly • Control the rate and progress of training • Allow adequate periods of regeneration • Avoid monotonous training • Maintain adequate nutrition • Monitor the responses to the training programme • Self-monitoring is vital (e.g. athlete diary, electronic log/app – feeds back to coach) Advice for Coaches Summary of Preventative Practices • Assess training at regular intervals • Encourage optimal nutrition • Multiple factors may contribute to OTS • Treat with rest • Total inactivity may be a stress for athletes, they may need some active recreation • Communicate with athletes • Consider questionnaires to assess mood state Training Considerations • Training programmes must allow periods of regeneration to prevent injury and excessive fatigue • Structured testing should be incorporated into the training programme to monitor the risk of overtraining • Testing procedures must be time-phased so that a differentiation between normal training fatigue and overtraining can be made 6
