Are You Overtrained?

Somewhere between desire and obsession lies compulsion. Triathletes can be compulsive in their training programs.  Well, some of us can be.  Okay, me.  I am.  My compulsive behavior has caused me problems in the past.  So, for the new triathletes in the club, I felt it would be a good idea to post the signs of overtraining.  Print them, study them and post them on the refrigerator.  You may need them before summer is over.

In a nutshell, overtraining is when you push youself beyond a point where you body can adapt to the stress caused by the training.  It is not uncommon in the triathlon community because of all of the training activities that we do in a week.  Overtraining can hit experienced triathletes as well as new triathletes, who may quickly go beyond their current fitness level in an overzealous desire to beat their friends.  If the behavior is left unchecked, your performance will decrease and your PR in whatever sport/distance will become a mirage in the hot sun. What should you do if you see symptoms of overtraining in yourself?  First, don't deny it. Second, take an extra rest day.  Or two rest days or more.  Third, reduce your training volume until the symptoms have gone away.

 The list of symptoms below is excepted from Coach Benson's Heart Rate Running Training Plan. You can find similar information in many training books.  I have Coach Benson's list on my refrigerator door.  As you read this, count which ones you have experienced in the past. 1.  Elevated resting heart rate of several to 10 BPM, for 3-4 days in a row.  (If you don't know how to get a resting heart rate, continue reading and I will explain it.) 2. Sudden onset of skin blemishes (i.e. pimples) on post puberty athletes. 3.  Unusual periods of clumsiness, with bruises or embarrassment to show for it. 4.  Out-of-character cases of irritability with family or friends. 5.  Difficulty getting to sleep, or staying asleep. 6.  Rapid weight loss of several pounds within just a few days. 7.  Aching, sore joints and muscles, leading to the feeling of heavy legs. 8. Frequent colds, sore throat, or minor injuries. 9. The "Lead legs" syndrome; difficulty holding paces that used to be easy. 10. Drastic decline in training or racing performance. 11. Increase in training heart rates of several BPM above recent levels, at the same pace. 

I personally have experienced numbers 1, 2, 3, 5, 6, 9 and 10.  In one extreme case, I experienced number 4, but it was directed toward my training coordinator. A resting heart rate is best taken first thing in the morning, even before you get out of bed.  All you do is take a pulse rate for six seconds and multiply by ten to get the heart rate while you are at rest.  If you have a heart rate monitor, you can get a much better reading using that. You may take a RHR reading at any time.  But, you should lay back and rest for some period of time before taking it.  Taking your RHR right after that long bike ride is useless. In any case, I try to take it consistently around the same time of day, which is why first thing in the morning is perfect for me.  Being a computer geek, I also chart my RHR in an Excel spreadsheet.  See what I mean about being compulsive?