How to recover from over training?

How to recover from overtraining

Currently, in competitive sports, there is a continuous increase in the volume and intensity of training. This reduces the time needed to regenerate the body. This can inhibit the player's progress and contribute to the deterioration of sports results, and thus how to recover from overtraining?

Overtraining is a form of chronic fatigue, which arises as a result of the imbalance between training and rest as a result of too intensive training. 

Overtraining 

In the initial phase, the results improve, but then the sports form stabilizes. A further lack of improvement in the results encourages the athlete to further increase the training load, which in turn aggravates the rest conditions.

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Finally, there is a significant deterioration of sports results and changes in the personality and disposition of the player.

Symptoms of overtraining
Subjective 
- aversion to training, 
- apathy, 
- irritability, 
- feeling unwell, 
- insomnia, 
- anxiety, 
- loss of appetite, 
- muscle pain, joint pain.

Objective 
- deterioration of performance, 
- deterioration of sports results, 
- longer reaction time, 
- deterioration of technical skills, 
- deterioration of tendon reflexes, 
- trembling of the limbs, 
- excessive sweating,

Laboratory 
- increase in energy and oxygen consumption, 
- changes in ECG, 
- decrease in blood lactate concentration at maximum load, 
- decrease in muscle and liver glycogen stores, 
- decrease in hematocrit, hemoglobin and erythrocytes, 
- decrease in testosterone concentration in blood, 
- increase in concentration cortisol in the blood, 
- a decrease in testosterone to cortisol.

On the other hand, factors favoring the occurrence of overtraining include nutritional deficiencies, bacterial diseases, low sleep, use of stimulants and doping agents.
The initial period of overtraining may be poorly symptomatic, where the harbinger may be symptoms from the nervous vegetative system. 

There are two types of overtraining:

Sympathomotonic overtraining (based on equilateral) - is characterized by a predominance of arousal states, there is anxiety, irritability, weight loss, sleep disturbances, a sense of illness, faster fatigue, impaired interpersonal relations. One can observe the well-being of an athlete, but his efficiency due to the impairment of leisure is reduced. There is also an increase in the number of infections, mainly upper respiratory tract. This type of overtraining occurs as a result of using very intense training without prior preparation. This overtraining can usually be cured within 1-2 weeks.

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Treatment consists in significantly reducing training loads. Strength training with low intensity and active rest are used here. However, biological regeneration treatments are recommended: relaxing massage, baths in neutral temperature with additions of salt, CO2 baths, ultraviolet irradiation.

The diet should be of full alkaline character with the addition of multivitamin supplements, also sedatives and sleeping pills are used. It is also recommended to change the environment, e.g. mountains.

Overtaxing (addition) - this type of overtraining is difficult to diagnose because it runs slowly and increases imperceptibly (a bomb with a delayed ignition!). One of his first symptoms is a significant pulse release, even below 40 beats per minute. Another, the very common symptom is the weak fighting spirit. Because there is a good tolerance of loads with a large volume, while in the case of high or very high-intensity exercise, the player feels the so-called A "dead point" that he can not overcome. The main reason for this type of overtraining is the use of too large training loads with a large volume, unsuitable for the player's body.

This overtraining can be cured in a few weeks, in more severe cases - a few months. In the initial period, it is enough to reduce the training load for 2-3 weeks and give up participation in the competition during this time. Treatment of this type of overtraining is based on a significant reduction in the training volume. Variable and interval training, as well as relaxing exercises, are introduced. The biological regeneration treatments include: stimulating massages, short sessions in a high-temperature sauna with the use of cold water pouring, hot and cold water jets for a change. An acidic diet rich in vitamins and proteins is recommended.

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It is also recommended to change the climate for a stimulant, e.g. the sea.
However, in the case of acute symptoms of overtraining such as a significant reduction in endurance, post-workout heart palpitations, insomnia and the occurrence of reflux at rest, hospital treatment is necessary. Such a state can cause interruption of training even for half a year, and apparently, the sport is health?

Finally, I propose a few preventive rules that counteract the occurrence of both types of overtraining:
- individualization of training, 
- the gradual increase of frequency, volume, and intensity of training, 
- recording of volume and intensity of training, 
- avoiding the accumulation of fatigue, ensure sufficient rest after heavy loads, 
- avoidance of monotony during training, 
- control of the morning heart rate, body weight and sleep time, 
- leading a healthy lifestyle, 
- periodic medical examination.

The motor of the bicycle

The most important part of the accomplishment the bike motor of my great trip was my own body, the motor of the bicycle-

As I left my job as a lawyer and faced the reality of living like a nomad by cycling around the world, one thing became clear to me. 

In my sedentary office as a lawyer, the intellect was the rhythm; even tired, sleepy and cold, he had to finish the contest so as not to miss the deadline, so he kept working at dawn. This type of conduct, coupled with so many other concepts, including morals and hygiene, transforms us into beings that are somewhat disconnected from our own body.

Gradually I was relearning to feel every impulse, every pain, every sign and its meaning to better act and not compromise the integrity of the responsible machine to take me so far and bring it back.

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Imagine traveling by car without any measuring instrument and without even being able to hear the noise of the engine. How do you cross a mountain range? The chances of the engine boiling would be great. How do I know how much fuel is remaining without a marker? How to know autonomy without odometer?

In the car engine, there is a temperature sensor in contact with water that cools the entire system. When the sensor detects that the water is too hot, turn on an auxiliary fan to try to cool the radiator. If this is not enough and the water starts to overheat, the moment it boils the whole system collapses. 

Before "melting" the engine, which would melt internal parts like piston, only the pressure and the heat are already capable of breaking a joint and/or wrapping the head (top of the engine). In this case, you will have to stop the car in a workshop for at least a week, remove the head, have it flattened or replace it.

Any driver knows this and in a saw is attentive to the temperature indicator; if it reaches near 100 ⁰C it is necessary to stop the vehicle immediately. The body has precise sensors like a thermometer and "boiling" limits. For me, the most important sensor is a pain.

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The pain indicates which organ should be immobilized for rehabilitation, so whenever I start training hard for a long trip I'm happy when my muscles hurt at the end of the day. I feel the endorphin spread through my body. I sleep a lot, sometimes up to 10 hours a night. 

The other day I feel refreshed and I know I'm getting stronger and prepared for each workout.

On the other hand, a knee pain is not to be endured. Instead of marking development, it marks the wrong posture on the bike (maybe too low saddle). The pain of a rash in the "sitting part" is even worse, as any abuse could injure the skin, which in this case takes a long time to recover.

It is difficult to say the exact point where pain means development and we must bear it, the limit of each human being is different and to make everything more complex, we all have a different flexibility from machines.

A healthy individual can turn up with three months of serious training from a 1,000cc carburetor engine in a dashing 2.0 electronic injection. That is, in the same climb that at the beginning of the training the engine asked for second and almost boiled, with the training gives to climb on Wednesday, loose!

Human nature is that of a former hunter-gatherer who hunted all day for food. Primitive man sought with great difficulty what was vital, sugars and fats. Modern man has simply inverted this system into a sedentary being who consumes too many sugars and fats. When we begin to train, we change the parameters of our body that works better in all areas, including immunological speaking.

The biggest danger, for those who are starting to train, especially with the coming of winter, is to "boil your engine". I am not referring to the high temperature, but to the collapse of the system due to too much effort imposed on a body without proper preparation that ends up opening the doors to the influenza virus. 

Then, if you want to return to the same performance best bike us for cycling, you will have to do like the cars when you have to change the head.

Stand still for a week, without training and waiting for your body, by itself, to fight the virus. When you can return to training, it will be colder and harder to start over; therefore it is so important to perceive the signs of the body.

The day to day of a bicycle trip offers us many stimuli and excitement. In a single day we cycle through fascinating places that we may never see again, meet interesting people and when we arrive at a place and it's already lunchtime, we'll eat anything and get back on the pedal. Towards the end of the day, a cold rain falls and the mud makes the journey take longer than we anticipated. 

When we get wet in a shelter we are so happy to have made the journey that we did not even notice the sensors of our body showing that hunger, cold and sleep have gone from red.

The tactics for a good performance in cycling are not the same as those used in mountain bike competitions. 

These are usually short and participants try to give everything they have to get ahead. If you want to see things as competition, it is best to imagine cycling as a rally. I do not think anyone driving like Carton Senna would do very well doing Paris - Dakar.

Take the example of Daniela Genovesi, the first Latin American woman to win Race Across America (4,800 km in 12 days). She explains that, to a large extent, her victory is due to the respect she had to the limits of her body, which although highly capable and trained, needed periodic rest. Thus acting, Daniela overcame the pressures imposed by the competitors that at first were very ahead of her, but that in the end, they ended up languishing by the fatigue, leaving for Daniela the first position. If a rally is important to respect the engine, imagine in a real adventure where you cannot even give up the race and return home ... The same engine that brought us should bring us back.

On a more subjective observation of the bicycle trip, we also realize that if we cycle every day near the limit of our body, soon we will be exhausted and everything new that we see around will appear gray. Even the mood changes, both in relation to the people we know and our fellow travelers.

I do not believe in the maxim: "you always have to overcome your limits". I believe that the momentariness of modern man imposes limits far below the capacities of an ordinary man. It is necessary to find and respect its true limit because whenever we surpass a real limit something will be lost, it is like an engine that must change the Cabernet or even be refurbished. Knowing how to stop and rest is good for a top athlete like Daniela; imagine how important it is for an ordinary mortal like me.

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Science is in recognizing the signs and capabilities of your body. I've seen many say that to get to Ushuaia you have to have a great 4X4 like theirs, but I've also seen who made the same circuit of Honda Biz (100cc). Whatever the size of your engine, I believe you are well taken care of and within the limit, you can get as far as your dreams can go.

Travel tips

• Appropriate and quality fuel makes the engine run better (eating well and healthy);
• Check the oil level and complete it is good, but remember that the oil change must be done in the right time, it is not enough to change the oil only 100,000 km (rest properly);
• The carbureted engines usually would squeal to catch in the morning, but even the injected engines should not be over-stressed when they are still cold (do not force the pedals before being properly heated);
• Who has a 1,000 car knows that accelerating on a descent to take advantage of a Benguela helps in the climb, but if the engine starts to boil we should stop immediately and wait for cool (force enough training to develop and not hurt);
• If your engine has boiled, be sure to check all sensors and important parts, it may be that the "chives" is malfunctioning, the valve may not be opening to circulate water or the fan is jammed, finally try to see where the problem comes from (sometimes we do not understand our poor performance, it may be the strong sun after a cold night, a lack of circulating sugar in the body, a bad night, bad weather that shakes the moral or even those famous "false descents "that appear to be easy but are very hard, and so on...).