Overtraining or Over-reaching

Over-reaching is defined as a decreased capacity resulting in an imbalance between training and rest. Over reaching can lead to over training and can contribute to causes of injury, illness and burnout in multi-sport training and racing.

KEY POINTS:
Train with a purpose.
Each workout has a purpose and it is important to train with a purpose. Training with a purpose means that the workout you are doing will benefit you in one of the following ways:

  • Improve fitness level
  • Maintain fitness level
  • Recover from training demands

Consistent training improvements will occur when plotting out long term training goals. The components of training do not vary from Olympic athlete to first time triathlete. It is important to maximize the amount of time you spend in your training getting the most out of it. Training is usually broken down into training blocks. These training blocks will help you to maximize your potential. Gradual changes in weekly workouts will produce fitness levels that will take you to a higher fitness level and stay with you for a longer period of time.
The 10% Golden Rule
The body cannot adapt to changes of more than 10% in training volumes. The body is unable to absorb these additional physiological training demands being placed on it and training becomes a wasted effort and will result in fitness losses instead of gains.
Remember the Quality of your workouts is more important than the Quantity of your workouts.

Things to watch out for.
1. Excesses. Workouts too long
2. Exertion. Exertion too high, too often.
3. Quantity. Too many workouts in too little time
Signs and symptoms:
1. Poor sleep patterns
2. Poor concentration
3. Increased thirst
4. Craving for sugar
5. Sluggishness
6. Irritability
7. Headaches
8. Muscle Soreness
9. Fatigue
10. Reduced Performance
11. Injury
12. Morning Heart rate change
13. Diarrhea