Rest!!!!…….A Healthy Diet!!!! …….Sufficient Hydration!!!!
At this point in time, there is no single test that confirms the presence of overtraining. Advice is therefore to carefully monitor, with prevention and early detection being key. The longer overtraining has occurred, the more rest required. If overtraining has only recently happened than it may be that a few days of rest will be sufficient to address the problem. However, in more severe cases, recovery may take months.
At this point in time, there is no single test that confirms the presence of overtraining. Advice is therefore to carefully monitor, with prevention and early detection being key. The longer overtraining has occurred, the more rest required. If overtraining has only recently happened than it may be that a few days of rest will be sufficient to address the problem. However, in more severe cases, recovery may take months.
Recognise the risk
It’s important to understand the causes of overtraining and to keep an eye open for athletes who may show signs of overtraining. Early warning signs must be acted upon and necessary adjustments made to training.
It’s important to understand the causes of overtraining and to keep an eye open for athletes who may show signs of overtraining. Early warning signs must be acted upon and necessary adjustments made to training.
Training plan
Training must include the following principles:
· It must be well planned and allow for flexibility.
· Training load must be individualised, balanced and gradually increased/decreased depending on athlete’s response.
· Based on periodisation, the training schedule will vary the training load in cycles with built-in mandatory rest phases. Rest and regeneration are central to recovery.
· Monotonous (lack of variety) training should be avoided.
· Training intensity and spacing are most important factors in optimising performance and minimising the risk of overtraining.
Training must include the following principles:
· It must be well planned and allow for flexibility.
· Training load must be individualised, balanced and gradually increased/decreased depending on athlete’s response.
· Based on periodisation, the training schedule will vary the training load in cycles with built-in mandatory rest phases. Rest and regeneration are central to recovery.
· Monotonous (lack of variety) training should be avoided.
· Training intensity and spacing are most important factors in optimising performance and minimising the risk of overtraining.
Performance tests/evaluation
There should be regular evaluation of progress to indicate when adaptation has occurred and when to increase the training load to encourage further adaptation. This will also show whether the training programme has met its intended aims. Regular testing is therefore an essential part of a training programme.
Examples of performance tests:
· Vo2 max testing on a rowing ergometer.
· % body fat measuring using skin-fold calipers.
There should be regular evaluation of progress to indicate when adaptation has occurred and when to increase the training load to encourage further adaptation. This will also show whether the training programme has met its intended aims. Regular testing is therefore an essential part of a training programme.
Examples of performance tests:
· Vo2 max testing on a rowing ergometer.
· % body fat measuring using skin-fold calipers.
Training log
Keeping a training log is a good way of monitoring progress, such as training volume and intensity. It can also monitor resting heart rate, weight, general health, how the workout felt and levels of muscle soreness and fatigue (perhaps on a 10 point scale). Significant or progressive changes in any of these factors may highlight a risk of overtraining.
Keeping a training log is a good way of monitoring progress, such as training volume and intensity. It can also monitor resting heart rate, weight, general health, how the workout felt and levels of muscle soreness and fatigue (perhaps on a 10 point scale). Significant or progressive changes in any of these factors may highlight a risk of overtraining.
Maintain adequate hydration
It is important to stay hydrated. Dehydration makes the heart work harder and exercise more difficult. It’s critical important to keep sufficiently hydrated before, during and after training to replace fluid lost through sweating. This will help maintain performance and improve fatigue and recovery.
It is important to stay hydrated. Dehydration makes the heart work harder and exercise more difficult. It’s critical important to keep sufficiently hydrated before, during and after training to replace fluid lost through sweating. This will help maintain performance and improve fatigue and recovery.