Overtraining

Overtraining is the term used to identify a condition that appears when athletes perform poorly because of training. The condition is also called failing adaptation because the adaptation process reverse itself and causesloss of previously gained training effects. In other words, athletes become worse rather that better because of their training. Some believe failing adaptation is caused by an athlete's exceeding his tolerance to a particular form of training or by the cumulative effects of normal training that are not balanced by adequate nutrition or sufficient time for rest and recovery. Anxiety and emotional upset are other factors that have been implicated. Severe anxiety caused by a crisis in an athlete's emotional life can also be a potent stressor, which, when added to the stress of normal training, can cause failing adaptation.

Overtraining in swimmers can be caused by:

• several days or weeks of intense or volimunous training that is not balanced with periods of reduced intensity and recovery training or
• a major and extended increase in one or more stressors that reduces an athlete's tolerance to normal training to the extent that he enters a period of failing adaptation.

How can a swimmer and his/her coach understands when he/she is overtraining? Swimming coaches can understand that by noticing differences in the way swimmers react to hard training when they are overtrained.

Training parameters and reaction when overtrained 

• Fatigue sensation: Swimmers are exhausted and feeling disappointed with effort. Unable to swim at maximum effort for any length of time. Greater difficulty swimming at submaximal speeds.
• Technique integrity: Stroke rates are increased and stroke length decreased almost from the start of training.Occurs during both maximum and submaximum efforts.
• Physiological measures: Difficulty reaching maximum heart rate. Heart rates are higher during subamaximum efforts. Peak blood lactates are lower. Blood lactates are higher for submaximum efforts.
• Feelings of well-being: Feels exhausted ate the start of each new training session. Muscles feel heavy, weak, and sore almost from the beginning of training. Headaches and nausea are more frequent, even when training is no more intense than usual. Vomiting may occur at training intensities that are usually well tolerated.
• Attitude and motivation: Expresses dislike for training. Complains when challenged. Negative and irritable toward teammates.

Symptoms of overtraining 

The most common symptoms are listed below. Remember that these are all common reactions to training and competition. Only when they seem exaggerated and persist for several days should overtraining be suspected. The symptoms can be placed in threed categories: those involving performance, those that are primarily physical, and those that are emotional in nature.

Performance symptoms

• Slower times during maximum effort
• Higher heart rates at submaximal speeds
• Increased stroke rates for submaximal and mximum efforts

Physical symptoms

• Loss of weight 
• Joint and muscle soreness
• Allergic reactions
• Loss of appetite
• Head colds and sinusitis
• Nausea
• Lack of energy

Emotional symptoms

• Depression
• Irritability
• Insomnia
• Anxiety
• Withdrawal
• Difficulty concentrating
• Loss of confidence
• Lowered motivation

Guidelines for preventing and relieving overtraining

Preventing overtraing

• Provide 24 to 36 hours of basic endurance and sprint training after every day or two of threshold and overload endurance training.
• Provide 3 to 7 days of recovery training after every 2 to 4 weeks of hard training.
• Advise swimmers to eat a high-carbohydrate diet.
• Encourage athletes to drink a carbohydrate solution during training sessions.
• Counsel athletes to reduce other sources of stress or reduce training when they expect additional stress.
• Do not allow athletes to become overextended by taking on too many responsibilities.

Relieving overtraining

• Reduce daily training mileage and intensity.
• Train once per day.
• Swim 80% of mileage at basic endurance level.
• Rest away from pool.
• Resolve conflicts that may be adding stress.
• Increase carbohydrate intake.
• Check for vitamin, mineral, and caloric deficiencies.
• Take a 1-week break from training if condition is severe.