Overtraining

What is the impact of overtraining on athletes ?

Intensive training can probably be the formula for success with a significant development of capacities, but it can also be the formula for failure if the latter is responsible for too much fatigue and a reduction in competitiveness. Overtraining represents a vicious loop that it is important to detect as soon as possible because if performance is affected, the athlete will want to increase his or her training load to compensate but will then induce even more fatigue, leading to a consequent drop in physical capacity. Overtraining can thus be defined as an accumulation of physical and mental loads that can lead to a significant drop in performance. This phase should be avoided as much as possible for all types of sportsmen and women, regardless of their profile. Nowadays, some top athletes train twice a day, and if the rest is not respected enough, it is easy to fall into overtraining. Positive overtraining can be considered a natural process when the end result is adaptation and improved performance after several weeks. The principle of overcompensation, comprising the degradation process (during effort) followed by the recovery process (during rest), is well known in sport but needs to be managed by a physical trainer or a qualified person. As explained above, poor management can easily lead to negative overtraining. This negative overtraining leads directly to poor adaptation and other negative consequences such as performance stagnation (1). Physiologically, a decrease in submaximal and maximal heart rates, a decrease in maximal oxygen uptake, as well as a decrease in submaximal and maximal lactate levels, have also been reported in relation to the negative consequences of too much training combined with too little recovery (2). Beyond this decrease in competitiveness, under- or over-training implies an increased risk of injury, which is all the more reason to manage the training load optimally in order to avoid a total stoppage for several weeks and to resume at an even lower level afterwards (3).

What symptoms to look for ?

• Decreased performance / severe fatigue

• Muscle pain

• Overuse injuries

• Decreased appetite

• Disruption of sleep patterns

• Mood disorders

• Immune system deficiencies

• Difficulty concentrating (4)(5)(6)

How can it be prevented ?

The best way to prevent it is to be aware of the balance between physical activity and recovery, so that the training load can be maximised without falling into a phase that is detrimental to the athlete’s physical qualities.

Indeed, recovery is a process over time that depends on the type and duration of stress (7). If the athlete has not recovered properly within 72 hours, then he or she is much more likely to fall back into overtraining. A better recovery allows for more consistent training than if the body was initially tired. The physiological effects are therefore more consistent, leading to better physical performance. 

In order to anticipate and keep a feedback on the athlete’s feelings, it could be interesting to set up a time slot allowing players to answer the Recovery stress questionnaire. This form measures the impact of training on multiple variables such as sleep, pain, social relationships and other variables. It may be advisable during the preparation sessions, and if the sports structure allows it, to carry out regular individual interviews with the staff (physiotherapists, psychologists, physical trainers and doctors). 

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