Foto: iStock.com/Tero Vesalainen

Motivated not so long ago - and now completely exhausted? We explain how to maintain your performance and stay healthy even with a busy training schedule, as well as how to avoid under-recovery.

The first seasonal targets of the new year are approaching. But instead of growing anticipation, are your legs becoming heavier and your fatigue levels increasing during training? Your internal alarm bells must have been ringing for several days. Because you’ve already reached the first stage of ‘over-training’: over-exertion or under-recovery.

What is under-recovery?

Under-recovery is a short-term state of over-exertion. It is caused by excessive (sport) specific stress factors in relation to recovery. If you ignore the early signs of a recovery shortfall and continue your demanding training routine, you risk crossing the narrow dividing line and over-training.

In sports medicine, over-training syndrome is referred to as a ‘dip in sport-related performance’ that is still evident even after an extended recuperation phase lasting two to three weeks. The consequences: failure to achieve training objectives and (severely) restricted everyday activities due to sleep disorders and exhaustion.

Amateur athletes are particularly at risk

Hendrik Werner who coaches professional cyclist, Marlen Reusser, says: “We live in a world with extremely high demands. This particularly applies to amateurs who work alongside their training and have a large circle of family and friends, as recovery often falls by the wayside.”

In addition, many amateur athletes increase their training significantly in the short-term in order to achieve their seasonal targets, making them even less likely to observe the required rest periods. As a result, athletes who train for less than ten hours can quickly fall into the ‘over-training trap’ because they train too hard or fail to recover properly.

Avoid over-training – the key tips

Over-training can have serious consequences. Depending on the severity, it can take several months or even years for your body to recover. It is therefore advisable to embrace the following six ‘training rules’:

1. Recovery is part of training: amateur athletes tend to aim to improve their speed by increasing the length and intensity of their training. They often forget that training and recuperation go hand in hand and that they can only tackle the next challenge once they have sufficiently recovered from the previous one. The recuperation duration depends on the individual. A professional athlete recuperates better than an amateur athlete and specifically facilitates their recovery between periods of exertion. As you gain experience, you also become more resilient.
2. Balanced diet: a balanced diet helps provide your body with all the basic elements for recuperation and day-to-day performance. These include natural foods that provide lots of nutrients and support the body's development. Ready meals and fast food should be avoided wherever possible.
3. Training-free days: many coaches regard this as crucial to success. Unlike professional athletes, amateurs are unable to train full time, but have to earn a living from another principal occupation. This additional workload must be taken into account and incorporated into your schedule.
4. Get enough sleep: sleep is one of the most underestimated recuperation measures. And lots of ambitious amateur athletes don’t get enough sleep, because there are only 24 hours in a day and they have to fit in their training alongside work and other commitments. It is essential to regularly get enough sleep.
5. Mindfulness: hardly any training schedules can be fully implemented. Additional work commitments, illness or social engagements mean they have to be adjusted. Our bodies constantly notify us of their needs, but our heads often have other ideas. Instinct and composure are required, especially when you have to skip training because you don’t feel well.

Don't ignore the signs

If fatigue and lethargy persist for several weeks, a visit to a sports therapist is advisable in order to rule out any other causes (e.g. Epstein-Barr virus or glandular fever). If they are unable to diagnose an illness or signs of deficiency, the athlete has no other option but to dramatically reduce their training schedule and take a (long) break until their motivation returns and their body reacts positively to training again. It is best to consult a sports therapist or seek specialist help.