The Difference Between Overreaching & Overtraining
As a coach, I work with all types of athletes. Today, I want to talk about the athlete that just can’t get enough! They love training and nail every workout. Sounds like a coaches dream right?! Athlete, is this you?
While most of the time this is a positive trait, every now and again it can get that athlete in trouble. I want to do a brief dive into Overreaching vs. Overtraining. Athletes that love to keep adding on the load and volume can sometimes get themselves into one of these scenarios.
Overreaching
This can occur intentionally or unintentionally. Overreaching is a more natural response to an acute heavy training load producing a temporary decline in performance and energy. It can be done intentionally during a training cycle to build fitness, but planned recovery is critical and part of the process. I would always recommend talking this over with your coach.
Overreaching can occur unintentionally if the body is pushed too hard or too long without proper recovery or a good plan in place during this load. Rest is key to avoid sliding into overtraining.
Overtraining
This can be a bit more serious. Overtraining is the natural response to a chronic heavy training load producing a decline in performance and energy that can take weeks or months to recover from. Overtraining is never done intentionally as it can cause much harm and not good.
Warning Signs of Overtraining
Resting Heart Rate is elevated for an extended period of time. Typically, as fitness increases, athletes will see their resting heart rate lower. This is an indicator of better cardiovascular fitness and heart function efficiency. If over a few days the RHR stays 5 plus beats over the normal, this could be a sign that overtraining is a possibility. Note it is normal to have a higher RHR the day after a hard session, but it should stabilize in a day or two.
Lower Heart Rate Variability. The greater the variability, the more ready an athlete is to train. When the HRV disparity becomes lower and stays lower despite taking recovery days, then this is an indicator that fatigue is still too high, abnormal stress is present, or the body is getting sick.
Training Plateau or Performance decline. Still training hard but you aren’t seeing improvements? Remember the body needs periods of recovery (off season!). Make sure you are having periods of lower volume and intensity built into a training year.
Questions?
Not sure if you just normal fatigued or could be on the edge of overtraining? I’m happy to talk with you.