The goal of training is to provide incremental workload on the body so that physiological adaptions can contribute to improved performance. To succeed in this, we must find the sweet spot between a healthy amount of workload whilst avoiding excessive overload with inadequate recovery.
It is also important to note that when it comes to training the body doesn’t recognise the difference between nervous system fatigue from physical exertion to external factors. External factors might include Illness, Hangovers, poor sleeping patterns, poor nutrition, injuries, stress and dehydration. If the body is fighting to try find an equilibrium from these external factors training performance is going to be reduced while recovery time is slowed. By trying to train through these issues you have now stacked another stressor on the body that the nervous system must deal with effectively sending yourself further backwards.
Long term training with excessive volume and/or intensity without sufficient rest and recovery or trying to recover under conditions of illness and nervous system fatigue is called ‘overtraining’. Depending on the extent in which an athlete has overtrained restoration of performance can take several weeks or months.
It is important for athletes to be able to recognise these signs early. It will begin in what’s called ‘acute fatigue’ (days to recover) then progress to ‘overreaching’ (days to weeks to recover) and eventually ‘overtraining syndrome’ (months). You’ll know when you are pushing into acute fatigue as you wont feel that usual ‘spark up’ after completing your first few exercises of your workout. Power will also be the first quality that will drop off ie jump height in a vertical jump will be significantly reduced.
The main point of this newsletter is to advise you that it is ok to put the pause on training whilst unwell and allow the body to heal and recover. During times of illness put effort into nutrition, sleep, hydration and even trying to get direct sunlight. Put time into the mind studying and reading about your sport/craft instead. If there is something in your life that is a constant stressor on the body work on trying to eliminate it rather than train through it. For me personally this was nightshift work.
Hope this helps, Cheers – Marcus.
