48hrs

I don't spend much time blogging, usually because of the fact that I am rushing from a training session to work or vice versa at multiple times a day. Even between that I'm scarfing down fuel for my next training bout or finding a comfy spot on the couch for a quick nap, while trying to find time for a somewhat normal social life. But right now I find myself with plenty of time: 48hrs to be exact, why the sudden change??? Well in between all those hours of training (12-15hrs a week) and work I didn't make enough time for the most important aspect of training; Recovery.

Too many hard long days and too little rest and recovery have put me on the sidelines for now. Not due to an injury( Thank God)  but to having an extreme change in mood, fatigue, sleeping pattern, eating habits...etc. After a quick phone call to my coach: Tony DeBoom, he quickly replied with "its as simple as this, chill for the next 48hrs....go see a movie, take a nap....."  So in part of my down-time I thought I would share a quick overview Overtraining and how to avoid it, keeping you on track of training and away from possible injury.

Without adequate recovery from a days or weeks training an athlete can find himself pushing his body to the limit, past the ability to allow the body to recover. Overtraining usually occurs when an athlete is training specifically for an event or competition and they train past the body's ability to recover or adapt. Very often athletes train longer and harder so they can improve, but this can backfire on you if you don't allow adequate rest and recovery between training sessions. Too much overload/training and too little rest can actually decrease your performance in both physical and psychological.

Warning signs and symptoms of Overtraining:

• Loss of enthusiasm for sport, training, exercise..
• Decrease in appetite
• Increase Heart Rate (both resting and during activity)
• Lack of Sleep (insomnia) 
• Washed-out feeling, tired, irritable, lack of energy.
• Depression
• Increase in Injury's

                                                                                        How to Treat Overtaining:

• Rest and recovery: reduce the volume of intensity and training. Allow your self a few days of rest whether that be 48hrs off or easy easy training days.
• Sleep: get adequate rest by taking frequent naps or going to bed an hour earlier.
• Sports massage: if you can afford a professional massage; great. If not use a foam roller, The Stick or a tennis ball and rub down those muscles.
• Nutrition: be sure your getting the proper nutrients for your training, and drink plenty of fluids.
• Cross-Train: in your down time choose another activity/sport to get your mind off of just swimming, biking and running.

 Now these are a few but important signs to look for, but take each warning sign with a grain of salt. Athletes like myself who train daily usually up to 3-6 hrs a day will more then likely feel the effects of training on multiple occasions. As my coach has stressed to me, the most important thing to take home today is to listen to your body. You know your body more then anyone else. But in many occasions as well its not that you may be overtrained but that your lacking motivation or your making up pitty excuses. In this case I suggest you dig deep and lite a fire under your A$$ and HTFU (Harden The F*#% Up).