The response to exercise is determined by the amount and intensity of exercise versus recovery and the overall balance in a person’s lifestyle. If there is a balance between workloads overall stress levels and recovery there will be improvements in performance. If the training loads are too high or recovery is neglected there will be an overtraining response where performance will deteriorate over time.
This can be a short-term problem (over reaching) where it is just a natural reaction to heavy training or racing and is usually remedied with easy training for number of days. However if negative symptoms persist over a longer period of time for example beyond a number of days with no signs of improvement, a longer period of recovery training is advised at this stage and you really should get some advice from a sports doctor and / or coach.
If it is not corrected quickly this can develop into a long-term problem, which could ruin a complete season.
The best strategy is avoidance of overtraining, and the best way to do this is to follow the principles of training, use periodisation for training plans and monitor your response to training loads.
If you keep note of the following areas you will be able to ensure that you are getting maximum returns for the training that you carry out. You will also prevent simple tiredness developing into an overtraining problem.
SCORE: Score them from 1 to 5. A score of five would be given when the particular response to any of the areas are high. For example if your mood was really good you would mark five in the box to the right of good/positive outlook and lower numbers to the right of negative, irritable. If your mood was really bad you would mark 5 in the box to the right of Negative,irritable.and lower numbers in the box to the right of good positive outlook. And so on for the other areas. This will help you identify how your body and mind is responding to the training or competition and you can adjust things accordingly
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Exercise response appraisal |
Positive response |
1 -5 |
Signs of overtraining When you probably should take a few days really easy.
|
1
-5 |
|
Mood |
Good, positive outlook |
|
Negative, irritable |
|
|
Enthusiasm for training or racing |
Good, looking forward to sessions or races |
|
Not wanting to go training / racing |
|
|
Sleep |
Undisturbed and refreshing |
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Waking during the night or early morning, difficult to sleep |
|
|
Muscles |
Pain free, responsive, feels good during training and races. |
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Sore, during training and racing, blowing up during efforts. Sore and tired walking up stairs etc. |
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|
Exercise Heart rate |
Following a warm up HR Increases according to the effort, and the speed reached is good in relation to what the effort feels like |
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Exercising heart rate is lower but the effort feels much higher than usual at this particular heart rate |
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Resting Heart Rate |
Normal range |
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More than 6 –8 beats ( or 10%) above or below normal range |
|
|
Appetite |
Good |
|
Poor |
|
|
|
|
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If a number of these symptoms are present at the same time and are persistent you are more than likely overtrained. If you see a few of them occurring take note and reduce the volume and especially the intensity of your training immediately. |
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