This is my review of a presentation by Randall L. Wilbur, Ph.D. – Head of the Athlete Performance Lab and Senior Sports Physiologist, Olympic Training Center – Colorado Springs, Colorado

A few years ago, Randy Wilbur, Senior Sports Physiologist, delivered an engaging and informative presentation on overtraining at the OTC. In this report, I will summarize his key points and provide my own insights.

Understanding Stress Phases

Dr. Wilbur began by distinguishing between two different stress phases, over-reaching and overtraining. He outlined the symptoms of overtraining, detailed the physiological models of overtraining, and provided strategies for prevention. He then identified four distinct stress phases:

1. Under-Training: Produces only minor physiological adaptation and no performance improvements.

2. Acute Overload: Produces positive adaptations with minor performance improvements.

3. Over-Reaching (what I like to think of as Chronic Overload): The “desired stress phase” that produces optimal adaptation and significant performance improvements. It’s also where athletes are closest to crossing into overtraining.

4. Overtraining: The phase to avoid, as it leads to a condition that can take weeks or months to recover from.

    

   

    

I think it is important to point out that a defining difference between Over-Reaching and Overtraining is the ability to recover, with Over-reaching taking a reduction in the acute loading of a few days to one week where Overtraining may take months. The goal for elite athletes is to stay in what Dr. Wilbur referred to as the “Zone of Enhanced Performance,” which includes the acute overload and over-reaching phases. The challenge is to remain in this zone without crossing into overtraining.

Recognizing Overtraining

Dr. Wilbur provided a comprehensive list of symptoms that indicate an athlete might be approaching or experiencing overtraining. These symptoms span various categories, including performance changes, physiological responses, immunological responses, biochemical markers, and psychological changes. The presence of several of these symptoms suggests the onset of overtraining, underscoring the importance of monitoring daily metrics like weight, resting heart rate, heart rate variability, fatigue, stress, sleep quality, and hours and quality of sleep.

Monitoring these metrics and tracking changes from recommended baseline blood tests can help catch overtraining early enough to make appropriate adjustments and potentially save an athlete’s season. Unlike over-reaching, which is reversible with proper recovery, overtraining is a severe condition that takes much longer to recover from.

Causes of Overtraining

Identifying the causes of overtraining is challenging because there is no single cause or physiological marker. Dr. Wilbur emphasized that, at some point or under some training stress load, over-reaching turns into overtraining. This reality highlights the critical need for careful monitoring of athletes.

Physiological Models of Overtraining

Dr. Wilbur discussed five distinct physiological models of overtraining:

1. Glycogen Depletion

2. Immunosuppression

3. Autonomic Nervous System Imbalance

4. Central or Overall Fatigue

5. Elevated Cytokine Levels (inflammatory markers)

    

While a detailed discussion of these models is beyond the scope of this summary, it’s important to note that these factors play a significant role in the development of overtraining.

Preventing Overtraining

In the final part of his presentation, Dr. Wilbur provided recommendations to help athletes avoid overtraining while still pushing hard enough to reach their highest performance levels. Here are his key recommendations:

1. Follow a Scientifically Sound Periodized Training Program: Ensure your program includes properly timed recovery and structured tapering strategies for key competitions.

2. Keep Detailed Records and Monitor Your Training Response: Track daily metrics such as sleep, weight, resting heart rate, stress levels, and recovery to gauge how your body is responding to training.

3. Follow a Strict Nutrition Plan: Your diet should be high enough in carbohydrates to meet your reloading needs, include adequate protein, and incorporate a therapeutic dose multivitamin that includes antioxidants, B-complex vitamins, trace minerals, and iron. Dr. Wilbur noted that many of the physiological models of overtraining start with inadequate carbohydrate levels or timing.

4. Monitor Biochemical Markers: Use baseline and periodic blood tests to track changes in biochemical markers. Consult with a metabolic health practitioner, coach or medical professional for more information.

5. Follow Practical Guidelines for Training While Ill: If you experience non-systemic symptoms, submaximal exercise may be acceptable. However, during systemic illness (e.g., fever, muscle aches, swollen lymph glands, extreme fatigue), avoid both submaximal and maximal exercise.

6. Improve and Add Recovery Techniques to Your Program: Prioritize passive rest (sleep), and consider adding hydrotherapies (e.g., water running, cold water immersion, contrast temperature baths), sauna, and massage. Monitor body weight and urine color to avoid dehydration.

Coach’s Notes:

‘High enough in carbohydrates’ – While inadequate carbohydrate levels or timing may negatively affect glycogen replacement initially, appropriate reduction of carbohydrate intake has proven to increase fatty acid oxidation, which is a preferred metabolic adaptation in both aerobic sports and metabolic health. Chronic excessive carbohydrate consumption (or what athletes think of as carb loading) has many negative health implications. Additionally, appropriate hydration and electrolyte consumption were not explicitly mentioned by Dr. Wilbur, but are essential components of a solid nutrition plan.

‘Therapeutic dose multivitamin’ – Cycling is a sport regulated by the International Olympic Committee and therefore licensed racers must adhere to anti-doping. With this in mind, it is recommended to know the source of anything you ingest including your vitamins. It is therefore recommended that you use large manufactures. These companies dedicate equipment to make these products and therefore it reduces the odds of contamination. Smaller companies or companies that higher out for manufacturing may be inadvertently be selling contaminated products with substances that may lead to unintentional doping. I this reason, I recommend Centrum Silver for my athletes as this company and this brand does supply a therapeutic dose of vitamins and minerals. 

‘Biochemistry’ – I would personally recommend athletes have baseline comprehensive metabolic panels (CMP), complete blood count (CBC), lipid panel, hemoglobin A1c or HbA1c, make sure that liver function tests (LFT’s) will be included in your CMP and I would make sure you get a Total Iron Binding Capacity (TIBC), ferritin and serum iron level during a time when training is at its lowest level. As training volume and intensity increases the level of iron handling can be a sign of overtraining. Lastly, I would also recommend a highly sensitive C-reactive protein (hs-CRP) level to establish inflammation levels during low training stress.

Summary

Dr. Wilbur’s presentation at the Olympic Training Center provided valuable insights into understanding, recognizing, and preventing overtraining. The key takeaway for athletes and coaches is the importance of maintaining a careful balance between pushing for optimal adaptation and avoiding the dangers of overtraining. Monitoring daily metrics, following a scientifically sound training and nutrition plan, and incorporating effective recovery techniques are essential strategies to stay in the “Zone of Enhanced Performance.”