Swimming, biking, and running all put high amounts stress on the human body. Recovering from this stress is what pushes the body to improve and gets us to finish line faster. However when you push your body too far and don’t probably recover from training, you will experience at least one of the following overtraining warning signs.
Sleep is one of the best ways to gauge how your body is responding to endurance training. If you’re sleeping well, typically training is going well good. Whereas if your waking up early or having a poor quality sleep, your body is telling you something. Remember:
- If you’re over-trained with training volume, typically you will feel like taking naps during the day.
- If you’re over-trained with Intensity, typically you have troubled sleep at night.
INJURY AND ILLNESS
Injuries are the worst thing that can happen in triathlon training, yet almost every endurance athlete has had at least one. When your body is over-trained it is in a very fragile state. One miss step when running can easily cause an injury that can hold back your training for weeks or months. Additionally your immue system is more sensitive, athletes will often experience a sore throat when they are over-trained.
CHANGES IN HEART RATE
One of the best ways to test if your recovered and not over-trained is morning resting heart rate. To test this simply keep your heart rate monitor and strap next to you in bed, then as soon as you wake up put it on record your heart rate. If you see a jump in beats per minute (bpm) one morning, it’s a good sign your body is not recovered and is working overtime.
Ever had one of those workouts that you’re still feeling 3 days later? That’s typically a sign you’re over-trained, as your body hasn’t recovered. This scenario is common in athletes that don’t listen to their body and keep pushing through pain. While there are times in triathlon when your legs will be sore when your training, if your dealing with excessive soreness consider taking the day off.
If you would rather lie on the couch or sleep than complete your workout, you might be over-trained. Over-trained athletes typically feel lethargic, have a low sex-drive, craze junk food, and feel sluggish in workouts. If you feel one of these signs your body is screaming out to dial back your training so it can rest.
THE BOTTOM LINE
Over-training is very serious and can even lead to complete endocrine system shut down, where your body basically gives up. This can last months or even years to recover from and often leads to people giving up all together on endurance sports for a few years.
To avoid over-training read the top 10 Shortcuts For Recovering From a Workout In Record Time and ensure your triathlon training is appropriate for you and your goals.