What's New at Physio Sport Med

Dr. Eric St-Onge

You've heard the term before, overtraining, but maybe you haven't or maybe you're just not quite sure what it really means.  

If you prefer to watch the video instead of reading the blog - click on the YouTube video below.

Often in our training schedule, we will purposely increase volume and/or intensity of training load in order to potentiate physiological adaptations that would result in longer term increase of performance.  This is called overreaching.  Yes, this is a good thing, but we must plan a proper recovery period or else this may lead to something called overtraining syndrome. 
 
In a nutshell, overtraining involves the accumulation of stress, leading to a decrease in physical and mental performance in sport.  Most often, there is a mismatch between the load (the training stimulus) and adaptation (or I should say, maladaptation).  Not only can we see performance changes, but it's also associated with hormonal, immunologic, neurological, and psychological disturbances.  
 
Before we go over this list, it's important to note that it is always OK to visit your healthcare provider when you are not feeling well.  That's what we are here for!
 
Here are 11 signs and symptoms that you may be overtraining:
 

1. Immune system alterations.  
2. A loss of appetite.
3. For the gents, a loss of virility
4. Fatigue
5. Being in a depressive state
6. Increased irritability
7. Loss of motivation
8. Lack of mental concentration
9. Heavy, sore, stiff muscles
10. Losing weight
11. Decreased performance despite increase in effort

 
Please be aware that this is not an exhaustive list as there can be other signs and symptoms as well associated with overtraining.  Additionally, some of these signs and symptoms may be related to more sinister conditions, which is why it is always a good idea to visit your healthcare provider if you are not feeling well!
 
However, if you are feeling any of these symptoms, it is important to realize that you must take a step back and re-evaluate.  Recovery must be your emphasis.  Make sure your nutrition is on point, reduce your training load, implement meditation to keep the stress down, and I would also urge you to visit your healthcare provider to tailor specific recovery methods to you.
 
THE best way to treat and injury or illness is to avoid it all together!  Here is a short list of things that you can monitor about yourself that may provide hints if you are on the road to overtraining.
 

1. Heart Rate Variability (HRV).  This would involve you buy a heart rate monitor that has Bluetooth and link it to an app on your phone. There are several apps to choose from (I personally use Elite HRV).  When your HRV is getting low, this can be a sign that you may need to increase your recovery.  Remember, HRV is something that's more accurate when you measure it every single day.
2. If you do not want to get a heart rate monitor, you can simply take a morning resting heart rate.  Measure your heart rate when you first wake up while you are still laying down. Log this number daily.  If your heart rate is significantly higher than your norm, you may need to increase recovery.
3. Monitor training load.  Try not to increase in load more than about 10% per week.
   
4. Monitor your weight.  Are you unintentionally losing weight?
5. Just like how you have routine checkups with your dentist, I recommend having routine checkups with your manual therapist.  

 
To conclude, I leave you with these final words:
 
If you train hard, recover harder. 

Tricia Hayton, Registered Physiotherapist

On November 25th,  I was off again with Cycling Canada.  This time to the Tissott UCI World Cup in Berlin, Germany.   Competing in this 3rd world cup of 6 through the season, Canada sent a full team to participate in the endurance and sprint events.   More specifically, for those familiar with racing, the team was participating in Team Pursuit, Omnium, and Madison on the endurance side.   The sprinters would compete in Team Sprint, Kieran and Individual Sprint.    It was a large crew and we were determined to make our mark on the international stage.

Personally, I left with three goals.   I wanted to see some of the Berlin wall and learn more of the history of this fascinating city.  I wanted to spend some time at one of Germany famous Christmas markets.  And finally, following an unfortunate accident in August at an event in Mexico , I wanted an injury free and successful trip for the team…   without a hospital visit.   I am happy to say that I achieved all three. 

The first 2 -3 days of our visit were training days, with each country scheduled with a 90-minute block of track time.   This allows the athletes to become familiar with the track – the corners and the banks.   For the staff it provides time to explore as our commitment to the team is only for a few hours.   I took advantage of this time to run errands and see a little of Berlin.  Brief stops were made at Checkpoint Charlie and the East Side Gallery.   The gallery was an accidental find of a kilometer of wall that now plays canvas to over 100 paintings.

The day was topped off with a staff dinner and the Alexander Platz Christmas Market. 

As for the team, they continue to progress to Tokyo 2020.   Both the men’s and women’s teams proudly stood on the podium winning bronze in the Team Pursuit.    Including, taking 2 seconds off the Canadian Record.

Our single racers had top 10 finishes in the Omnium.   Although the sprinters had a more difficult time, personal bests were achieved, and we continue to learn from mistakes and technical errors.

Next up is a 17 day stint in New Zealand, where the team will continue to train and excel in the Track Cycling World.