Coach Mick Says….
Don't over train!
It's the time of year to get stuck into some really hard
training, but you need to be mindful of how your body responds to
an increased work load.
You might have heard of over training syndrome, and you might even
know people in your club who have suffered from it, but do you
actually understand what it is and how to avoid it.
It's easy to think that over training syndrome or the
'Unexplained Underperformance Syndrome' (UUPS) as it has
recently been renamed, is caused simply by training too hard and
too often. But, stresses in home, academic or work life can also
bring it on. Anything that prevents you recovering properly from
the work load you are doing can cause UUPS.
There are a variety of symptoms, the most common being poor
performances that have continued for six weeks or more.
Medically, there are unfortunately no clear diagnostic blood tests but it is important to exclude, often with blood tests, any other medical condition that may mimic fatigue in athletes.
As part of any assessment to establish if an athlete has UUPS, they should see a sports physician, nutritionist and, if necessary, a sports psychologist. The coach is the key person to be involved in identifying it at an early stage.
Recovery time varies, but can last up from three to six months and is often based upon a heart rate dependent rehabilitation programme, with psychological and nutritional support.
Avoid over training:
- Eat a healthy, well-balanced diet
- Stay well hydrated
- Speak to your coach if you are really exhausted, it might be worth missing one session so you can come back stronger for the one after that
- Ensure that you are getting enough sleep
- Manage external stresses, such as home work, family life, work and so on so that they fit into your lifestyle
- Closely monitor your performances in training so you can identify any downturns quickly, a log book is invaluable here
Keep an eye on your resting heart rate, check it from time to time so that you know your 'normal' rate and can spot any changes. If your resting pulse is consistently higher than normal than it would be worth speaking to your coach or doctor.
