Season Opener:Avoiding Overtraining Syndrome

Avoiding Overtraining Syndrome

by Kim Loeffler - 1st US finisher and 8th overall at the 2005 Ford IronMan World Championships

As athletes, most of us have learned the hard way that there is a fine line between training hard and over training. I remember training for my first Ironman back in 2000. I was so intimidated by the distance, that I completely overextended myself in training. The result was 8 weeks of frustration, followed by a suboptimal and disappointing performance.

Over the years, I have learned the importance of balancing hard work with optimal recovery. A certain degree of muscle soreness is to be expected, however if you notice muscle soreness that is lingering for several days, you may be on the cusp of overtraining. Overtraining can be demonstrated by various signs and symptoms such as; chronic fatigue, muscle soreness, poor performance, insomnia, headaches and lack of motivation. If left untreated, performance deteriorates and recovery time prolonged from weeks to months. It is therefore critical to recognize overtraining syndrome in its earliest stages and take immediate action. Below are some tactics that I have developed over the years to help optimize my recovery and keep my training fresh and productive.

• For a quick fix, take 2 days off from leg work. Research demonstrates that significant muscular rebuilding occurs at the 24-48 hour mark.

• Take a contrast bath. Soak your legs for 4 minutes in hot water (100-103 degrees) then 2 minutes in cold water (52degrees!). Repeat 3 times through.

• Take an ice bath immediately after long workouts. Fill the tub with 52 degree water and hop in for 8-10 minutes.
• Review your training and make sure you are periodizing your annual training plan and including recovery weeks. Realize a recovery week is more than just 2 easy days.

• Cut back on caffeine. When tired and on the cusp of overtraining, caffeine will only exacerbate sleeping disorders. Try to cut back or limit intake in the late afternoon.

• Practice healthy eating habits and post race refueling! As soon as I walk in the door form a hard workout, I make a recovery smoothie and take 10 Master Amino Acid Pattern (MAP) tablets. Follow this 2 hour later with a well balanced meal, such as a turkey sandwich with spinach, tomato, avocado and a bean salad on the side.

• Avoid Dehydration by consuming plenty of fluids throughout the day. Aim for 6-8 oz. of fluid every 15-20 min. of exercise. Weight yourself after workouts and consume 16 oz of fluid per lb of body weight loss.

Recognizing the symptoms of overtraining and taking immediate action can mean the difference between a disastrous season and a stellar one. Train hard but smart! Good luck.

Kim Loeffler

Kim Loeffler is a Professional Triathlete, 2004 Ironman National Champion and member of the MAP and Timex Triathlon Team. She has been a MAP user since 2004. Additional sponsors include 180s and PowerBar. Kim has been a MAP user since 2004.

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