Most cyclists have probably heard of overtraining. But many think: "That won't affect me." However, cyclists with a high training workload should never make the subject a taboo and should always know how to recognise overtraining and what to do if it does occur. Otherwise, they risk a long-term drop in performance.
People who train in a structured way usually do so to get fitter. However, sometimes the exact opposite happens: if athletes overexert themselves, rest too little, take in too little energy or all of the above, they can end up overtraining. If you don't put the brakes on, the worst that can happen is that you develop overtraining syndrome or RED-S.
Sometimes tired or permanently exhausted?
Sometimes mountain bikers have the feeling that something is wrong: Training is no longer going smoothly, climbs feel difficult. The desire to ride decreases and there is always this leaden tiredness. But many people find it difficult to admit that they are overtaxed.
Having heavy legs for a few days, being tired and unmotivated is not a problem. Sometimes a deliberate overreaching, so-called functional overreaching, is even intentional during training to give the body the impetus to improve performance.
However, overtraining or non-functional overreaching and RED-S are completely different: both lead to a permanent decline in performance even though there is no injury or illness.
"Genuine overtraining goes hand in hand with a sustained reduction in performance," says Dr Ursula Manunzio, Head of the Competitive and Recreational Sports Department at Bonn University Hospital. In principle, it can affect all sportspeople, although endurance athletes, such as mountain bikers, are more likely to be affected due to the often high training volumes.
However, the causes are different: overtraining occurs when the mind and body do not receive enough nutrients and do not have enough time to regenerate. The fatigue that everyone experiences during or after a training session becomes a chronic, permanent condition.
Other symptoms include sleep and concentration problems, a weakened immune system with frequent, persistent infections or hormonal imbalances (e.g. stress hormones, testosterone).
RED-S stands for "Relative Energy Deficiency Syndrome". The term refers to a deficit in which the energy supplied is not sufficient to cover the needs arising from training and the basic physical functions.
The phenomenon used to be called the "Female Athlete Triad" - a triad of energy deficiency, menstrual failure and brittle bones that supposedly only affected female athletes. It is now clear that it can affect people of all genders: The term RED-S became established.
Signs of RED-S include low resilience, poorer ability to recover, absence of periods in women (amenorrhoea) or mood swings and even depression.
Stress is stress is stress
As the symptoms are generalised, it is often difficult to diagnose the problem, even for sports physicians. "RED-S is still not sufficiently recognised and is at the back of doctors' minds during examinations," says Ursula Manunzio. Anyone who notices possible RED-S symptoms over several weeks should reduce their training and take sufficient time for rest and a balanced, adequate diet.
Job, family, training - they all seem to be completely different things at first. But "they are all potential stress factors, and if just one area becomes more demanding, this can topple the entire construct that may have worked the previous year," warns Ursula Manunzio. Therefore, make sure you have enough time to relax and, if necessary, reduce stress with meditation or a walk.
Do something, Coach!
A good relationship between athlete and coach can also reduce the risk of overtraining, says Ursula Manunzio. This is when the coach asks about certain factors and the athlete reports back certain observations.
These include, for example, stressful phases at work (travelling, trade fairs, peak periods at the company), everyday burdens outside of work (illness of a family member, etc.) or a diffuse feeling of being overwhelmed or exhausted.
A coach knows how a professional training plan is structured. However, they must first develop a feeling for how much strain an athlete can tolerate: What one biker can easily crank out in terms of volume and intensity is too much for another.
If problems persist - especially if the training plan has already been toned down - a sports doctor should be consulted. "They can help you get back to normal by making adjustments to your diet and training," says Ursula Manunzio, reassuring you that it is not usually necessary to stop training completely.
However, patience is crucial. The recovery time for overtraining and RED-S is often 6 to 12 months. But it's better to cut back a little for a while than to end up permanently sidelined, isn't it?
Jan Timmermann
Editor
