This may be defined as a state of prolonged fatigue considered to be a stress response to high volume, high intensity training with inadequate rest and recovery periods between training sessions.

Overtraining has been identified in a variety of sportspeople and regardless of the specific sport; overtrained athletes exhibit similar symptoms, including prolonged fatigue, inconsistent performance and the inability to train and compete at optimal levels.

While the prevalence of overtraining is still unknown, there is general agreement on the type of athlete most at risk of developing the symptoms.

The highly motivated and dedicated athlete is the most susceptible, since this athlete is more likely to continue training despite extreme fatigue.

It has also been suggested that females are more likely to exhibit the symptoms since they follow instructions more than males without questioning them and they appear more ready to dismiss the warning signs.

No studies on the male/female differences in overtraining appear to have been published.

CAUSES OF OVERTRAINING.

• Inadequate recovery between training sessions.
• Excessive amounts of high intensity training.
• Sudden increases in training loads.

There is a great deal of controversy surrounding the factors of training and of causes mot related to training. Various stresses in life could be implicated and these include inadequate nutrition, insufficient sleep and rest, mental conflict and failure to achieve objectives.

INDICATORS OF OVERTRAINING.

• Decreases in performance of 5-15% are not uncommon.
• Once performance is affected, it is often too late to allow recovery for major competition.
• Therefore, early identification of overtraining is essential.
• Elevated early morning and post-exercise heart rate.
• Loss of appetite and unexplained weight loss.
• Weak or sore muscles, lethargy, depression, low motivation and susceptibility to illness.

Many of the physiological and psychological responses to overtraining are closely linked and it is often difficult to distinguish between the cause and effect.

E.g. A decline in performance may cause the athlete to work harder, which will then further affect the performance.

It is important to remember that there appears to be no one single pointer to identify overtraining.

The response to overtraining appears to be entirely individual. Overtraining is not observed in all athletes and even among those who exhibit some symptoms, these vary at different stages of training or during different seasons. This variability makes a true diagnosis difficult.

RECOVERY FROM OVERTRAINING.

Some level of fatigue is to be expected among all athletes. Well monitoring intense training should take only a few days of recovery.

The continuation of intense training could result in serious injury, which may be responsible for the premature retirement of the athlete.

PHYSICAL                                                                 EMOTIONAL/BEHAVIOURAL.

*Decreases in performance.                                          * Depression.

*Unable to maintain training load.                                  * Decreased self-confidence.

*Chronic fatigue                                                            * Mood changes.

*Elevated resting heart rate.                                           Apathy

*Hormonal changes.                                                       Low motivation.

Slower heart rate recovery.                                            Lack of concentration.

Elevated blood pressure.                                                 Lethargy.

Persistent muscle soreness.                                           Anxiety.

Unexplained weight loss.                                                Sleep disturbances.

Headaches.                                                                    Irritability/excitability.

"Heavy legged"                                                               feeling Boredom.

Deterioration of skills.                                                      Loss of appetite.

Frequent illnesses (colds etc.)                                         Excessive emotional display.

Gastrointestinal disturbances.                                          Inability to relax.

Menstrual irregularities.                                                    Anger/aggressiveness.

• *Indicates the signs and symptoms which, when considered together, appear best to indicate overtraining.
• N.B. Not all these responses occur in any one individual at any one time.
• There is considerable individual variability.

THE CIRCLE OF OVERTRAINING:

                       INTENSE

                       TRAINING                                     

     PHYSIOLOGICAL and                   INCREASED TRAINING

     PSYCHOLOGICAL                       EFFORT

     CHANGES

             ↓                              ↑

          CHANGES                            DECREMENT

                      └→ OVERTRAINING ——┘

                       ←┘   ↓      └→

               RETIREMENT  REST    REDUCED TRAINING

                           ↓       ↓

                           RECOVERY

PREVENTION and MONITORING of OVERTRAINING.

Since overtraining is a cumulative process that will require extensive recovery, early identification is desirable. However, since elite athletes are often trained very close to the point in overtraining, prevention can be difficult but not impossible.

Coaches can often provide combinations of training intensity, volume and frequency for individual athletes but they must be continually aware of the possibility of overtraining and consider all the stresses in the swimmer's life and not just those associated with training.

It is advised and strongly suggested that preventative measures be incorporated into the programme for monitoring.

The development of a monitoring programme consists of a few simple tests, is both desirable and necessary, if you care about your swimmers.

These tests could include;

• Early morning heart rate (on awakening).
• Periodic recording of Heart rate during and after submaximal exercise.
• A time trial on a selected event.
• Some measure of power output.
• A scale for perceived fatigue taken over the whole season.
• Lactate Testing.

Swimmers should compare only their own values and not to other athletes or population normals.

Individualise training programmes in recognition that different swimmers have different thresholds for training.

Maintain good communication with each swimmer particularly about their levels of fatigue and stress.

Increase training loads (intensity and volume) gradually.

Provide variety in workouts.

Provide regular scheduled days off from training.

Involve swimmers in the design of some workouts.

Provide complete lay-off periods between sessions.

Include training sessions, which generate success for swimmers.

Encourage good nutrition.

Include regenerative techniques (massage, relaxation etc.) when appropriate or feasible.

If your club has the availability of lactate testing and you have the capability to test and interpret a biochemical clinical blood result, then overtraining should be eliminated.

This will only occur if lactate testing and its interpretation are both correct.

Some PHYSICAL, PSYCHOLOGICAL and BIOMECHANICAL RESPONSES to OVERTRAINING.

• Abnormal ECG possible but not always probable.
• Heart rate changes. Rest and submaximal are not always indicative.
• Illness, high temperatures, dehydration, recent exercise and food consumption.

N.B. There is not always a relationship between overtraining and resting/submaximal heart rate.

• Possible blood pressure changes.
• Oxygen consumption changes appear to increase with overtraining.
• Blood lactate measurements used to determine training times generally eliminates the possibility of overtraining.
• Loss of appetite and unexplained weight loss.
• Muscle glycogen low levels - insufficient recovery.
• Possible blood urea increase - breakdown of protein.
• Low red blood cell count, haematocrit and haemoglobin, although not in all cases.
• Serum Ferritin is a better indicator the iron levels.
• Hormonal changes;  High cortisol and thyroid hormones and lower levels of catecholamines.  In males, a decrease in the testosterone/cortisol ratio.
• Enzyme changes;  Increased CPK and LDH levels.  These may indicate that overtraining is imminent if the intensity and/or volume are not reduced.
• Psychological changes;  Lack of motivation, boredom, irritability/aggression. Sleep disturbances.
• Biomechanical changes;  Chronic fatigue may influence co-ordination.  Reduction of distance covered per stroke.

An alteration in the economy of movement may lead to a deterioration of training and competitive performance, a deterioration of skill and increased susceptibility to injury.