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Overtraining
Dr. Noel McCaffrey
Lecturer, Centre for Sport Science and Health, DCU Medical Director, O’Neills Sports Medicine, UCD & DCU
overtraining
• the training / preparation challenge
• what is the overtraining syndrome
• do we understand the mechanism?
• recognition
• treatment and prevention
Resistance•choice of exercise•order of exercise•volume (sets x reps)•intensity (% rep max)•rest (between sets)
Endurance•central adaptation•peripheral (sport specific) adaptation•cross training (injured)
Speed•speed generation•repeat speed
Skills
technique repetition
Team play
training areas
the challenge
provide continuous training stimulus with adequate variety, recovery, progression to
• facilitate optimum performance at the right time(s)
• avoid OTS
• minimise injury
the overtraining syndrome
a condition characterised by performance in training / competition (incl
technical) effort required to deliver same performance• failure to show progression / improvement
despite maintained or increased training
overtraining process overtraining syndrome
other words
staleness overwork
burnout chronic fatigue
overfatigue overstrain
Session 1
Session 2
Session 3
Fitn
ess
Leve
l
Days
inadequate recovery
overload
training stimulus
adequate recovery
training increase
(appropriate)
performance
over-reaching
training stimulus
inadequate recovery
repeated (+ ) training
performance
rest
full recovery in 2-3weeks
overtraining
training stimulus
inadequate recovery
repeated (+ ) training
performance
no recovery with rest
prevalence of OT
signs and symptoms of OT seen in
60% distance runners over a career
50% pro soccer players in a 5 month competitive season
• 33% basketball players in a 6 week training camp
common symptoms of OTS
• general fatigue• malaise energy (malaise) enthusiasm motivation
• irritable / restless• anxious• appetite change• weight loss• depression focus / concentration
diagnostic difficulties
diagnosis of exclusion
different symptoms with
• different individuals doing same same training
• acute vs chronic performance
volume vs intensity
• sympathetic vs parasympathetic models
• endurance vs ‘anaerobic’ overtraining
parasympathetic overtraining
volume overload (resistance or endurance) testosterone : cortisol ratio• fatigue• depression• apathy resting HR
sympathetic overtraining
intensity overload• insomnia• irritability• restlessness HR blood pressure
overuse injuries
internal factors• body mass• biomechanics• nutrition• technique• fatigue
external factors• training volume• training intensity• repetition• footwear• surface• equipment
what causes it?
imbalance / mismatch
training recovery
exercise exercise capacity
stress stress tolerance
initiating events
volume / intensity of training• monotony of training• illness (disease / infection)• caloric restriction / carbohydrate intake• iron deficiency• exercise-heat stress• personal / emotional problems• occupational stress
biological markers
blood constitiuents• haemoglobin / hematocrit
• white cells
• iron
• blood lactate in submax / max exercise
• testosterone / cortisol
• catecholamines (resting / nocturnal)
cardiorespiratory resting / max heart rate VO2max
heart rate / VO2 / VE during exercise
basal metabolic rate
infection
immune system
upper respiratory tract infection in OR / OT athlethes
• cause or effect?
causes of persistent fatigue and underperformance in sport
common
• caffeine withdrawal
• allergies
• ex-induced asthma
• sleep
• iron (+/- anaemia)
• performance anxiety
• infection
mononucleosis
upp. resp tract infection
• OTS
• mood disorder
anxiety / depression
less common
• dehydration
• diabtees
• eating disorders
• hepatitis
• hypothyroidism
• postconcussion
• substance abuse
• lr resp tract infection
• side effects of
meds / supplements
• nutrition
carbo / protein
rare
• endocrine disease
• or adrenal gland
• heart disease
• HIV
• malabsorption
• lung disease
• malignancy
• renal disease
• neuromuscular disease
fatigue
What is it• failure to generate or
maintain desired exercise intensity
• peripheral mechanism (fuel depletion)
• central mechanisms ( brain serotonin)
• core symptom of many illnesses
Fatigue in illness• viral illness• anaemia• hypothyroidism• hypoglycaemia• chronic fatigue
syndrome• depression
OTS and Major Depression
• general fatigue / malaise appetite
• irritable / restless body weight motivation interest / pleasure concentration
• feeling hopeless / worthless
• feeling sad
• persistent physical symptoms that fail to respond
• suicidal thoughts
Treatment and Prevention recovery days
• periodise variety
• ensure vol : intensity inverse relationship
• avoid high intensity over prolonged period
• avoid high intensity over prolonged period
• in resistence sessions, avoid completing every set of every exercise in every session
• avoid overworking one area
• avoid excess eccentric work
? role for antidepressant medication