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How To Dig Yourself Out Of The Hole – What To Do When You’re Overtrained

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Recently, I raced the Wildflower triathlon in California (that’s me running in the picture above).

Wildflower is know for being a tough, hilly event – designed to chew up triathletes and spit them out.

So I knew that if I wanted to do decently in this race, I needed to train hard.

Typically, leading up to a Half-Ironman or Ironman event, I “build” for 8-12 weeks – meaning that I workout at both greater volume and greater intensity (click here for a free, hour-long video that outlines exactly what I recommend for the last 12 weeks leading up to an Ironman triathlon).

For example, here’s what a typical training week looked like for me for the last 8 weeks:

Monday: 45 minute bike workout, 45 minute lift, 90 minute tennis match

Tuesday: 3-4K recovery swim (mostly drills)

Wednesday: 2 hour swim-bike-run workout with tempo intervals

Thursday: 3-4K swim intervals, 90 minute tennis match

Friday: 2 hour swim-bike-run workout with speed intervals

Saturday: 90 minute bike, 3-4K swim intervals

Sunday: 60-90 minute run

For the last 3 weeks of this build, I didn’t have a single recovery day, and it finally caught up to me. I was approaching what I refer to as an “overreached” state (incidentally, most people call this state “overtraining”, but in reality, overtraining is typically when you’re trained so hard that you’ve reached the point of no return – the only reason I used term “overtraining” in the title of this article is because the term “overreaching” is not as recognizable).

How did I know this?

I’ve mentioned before on a podcast that I use a device called the “HeartMath emWave2” to track my heart rate variability (the differences in length of time between each of your heart beats). This allows me to know if I’ve “overcooked” myself, because it will tell me when my nervous system has been overtaxed, which is usually the first sign that you may be getting overtrained.

Here’s the basics of how heart rate variability tracking works and how you can use it to track your training status:

The origin of your heartbeat is located in what is called a “node” of your heart, in this case, the sino-atrial (SA) node.

In your SA node, cells in your heart continuously generates an electrical impulse that spreads throughout your entire heart muscle and causes a contraction. Generally, your SA node will generate a certain number of these electrical impulses per minute, which is how many times your heart will beat per minute.

Below is a graphic of how your SA node initiates the electrical impulse that causes a contraction to propagate from through the Right Atrium (RA) and Right Ventricle (RV) to the Left Atrium (LA) and Left Ventricle (LV) of your heart.

heart-rate-variability

So where does heart rate variability fit into this equation?

Here’s how: Your SA node activity, heart rate and rhythm are largely under the control of your autonomic nervous system, which is split into two branches, your “rest and digest” parasympathetic nervous system and your “fight and flight” sympathetic nervous system.

Your parasympathetic nervous system influences heart rate via the release of acetylcholine by the vagus nerve, which can inhibit activation of SA node activity and decrease heart rate variability.

In contrast, your sympathetic nervous system influences heart rate by release of epinephrine and norepinephrine, and generally increases activation of the SA node and increases heart rate variability.

If you’re well rested and haven’t been overtraining aerobically, your parasympathetic nervous system interacts cooperatively with your sympathetic nervous system to produce responses in your heart rate variability to respiration, temperature, blood pressure, stress, etc.

But if you’re not well rested (overtrained or inadequately recovered), the normally healthy beat-to-beat variation in your heart rhythm begins to diminish. This variability indicates sympathetic and parasympathetic nervous system balance, and proper regulation of your heartbeat by your nervous system.

In other words, the delicate see-saw balance of your sympathetic and parasympathetic nervous system no longer works.

In a strength or speed athlete, you typically see more sympathetic nervous system overtraining, and symptoms such as:

-High cortisol & insulin

-Low testosterone & DHEA

-Fluid retention and swelling

-Highly variable HRV (heart rate variability number bounces around from day to day)

Comparatively, in endurance athletes, you typically see more parasympathetic nervous system overtraining, and symptoms such as:

-Adrenal exhaustion (low cortisol, low insulin, low testosterone, low DHEA)

-Weight loss

-“Rest & Digest” overstimulation

-Low HRV (the heart rate variability number stays consistently low)

In my case, as I neared the finish of my build to the Wildflower triathlon, I began to notice consistently low HRV scores – indicating I was nearing an overreached status and my parasympathetic nervous system was getting overcooked.

Technically, if you can recover correctly from this type of breakdown and overreaching, your rebound and subsequent fitness gain is actually greater than what it would have been if you hadn’t pushed yourself “to the edge”. This is basically a stair-step recovery effect and looks like this:

overreaching

The problem is that many people overreach…

…and then don’t recover properly…

…so the graph looks like the one below – with weeks and weeks of improper recovery eventually leading to overtraining and lower fitness levels, which is how most people are when they get to the starting line of a triathlon or similar endurance event, scratching their head and wondering why they feel like crap even though they did so much hard training:

overtraining

Aside from the very apparent opposite direction of the stairstepping effect, did you notice the primary difference between the two slides?

The first slide indicates recovery while the second slides indicates only partial recovery.

And that’s the trick, really – to push yourself to the edge (overreach), and then achieve supercompensation and a gain in fitness by giving yourself full recovery.

But recovery of a taxed parasympathetic nervous system cannot be gained simply by training less, lower volume, or decreasing intensity. While reduced training certainly helps restore proper nervous system function, typically there are other strategies necessary to get fast and effective recovery from overreaching.

So here are four of my favorite methods, and what I immediately pulled out of the closet when I realized my HRV numbers were rapidly dropping, consistently low and I had an overtrained parasympathetic nervous system that needed some serious adjustment if I was to be ready to race:

1. Frequent Cold Exposure – Cold immersion can lower inflammation, and markers of inflammatory damage such as CRP or interleukin – which allows the body to bounce back faster from an overreached state. In my case, I have access to a very cold river that currently runs at about 40-45 degrees Farenheit, so when I saw those HRV scores begin to drop, I began full body immersion for 20-30 minutes a day, 1-2x/day (you can also achieve this in an ice bath if you live in a warmer climate without access to a cold body of water). I combined with wearing 110% compression tights and shirt filled with ice sleeves while I was sitting at home working.

2. Adaptogenic Herbs – I use a Chinese Adaptogenic Herb complex called Tian Chi, and I began to double dose on an empty stomach 1-2x/day, in mid-morning and/or mid-afternoon. The ingredients of Tian Chi include compounds that help to relieve adrenal gland stress and support proper adrenal function, including ashwaganda, eleuthero, epemedium and gotu kola. These type of compounds are incredibly effective at restoring function to your adrenal glands when you’ve been asking yourself to churn out adrenaline, epinephrine, norepinephrine, etc. with day after day of hard training.

3. Deep Sleep – During deep sleep, your body releases large amounts of growth hormone for repair and recovery, and initiates cellular turnover that can speed up removal of “junk” from a taxed musculoskeletal system. Once I saw my HRV score drop, my goal was to get myself into a deep sleep phase as quickly as possible, and I did this by using an Earthpulse Sleep Machine device to activate my “deep sleep” Delta brain waves, along with sleeping in a very dark room, using 500mg magnesium before bed, and making sure to use my blue-light blocking glasses at any point after 4pm in the afternoon.

4. Anti-Inflammatory Diet – Because they result in a net acidic load when you metabolize them, pro-inflammatory foods will increase inflammation and increase your pain from the inflammation. These include processed meats, foods high in omega 6 fatty acids like roasted seeds and nuts, pastries and cereals, starches, and even nightshade plants like regular potatoes, tomatoes, and eggplant. When you’re injured or overtrained and looking for every available advantage, you should instead prioritize foods with natural anti-inflammatory properties, like dark-skinned fruits and vegetables (pomegranates, cherries, blueberries, plums, artichokes, spinach and broccoli are excellent), high amounts of omega-3 fatty acids (cold-water fish, cod liver oil, fish oil, etc.) and natural herbal anti-inflammatories like turmeric, curcumin, garlic and ginger.

Within 5 days of using the strategies out lined above, my body was restored and ready to race, and rather than arriving at the starting line feeling beat up and overworked, I ended up recovering, having my heart rate variability score sore back up, and setting a personal race record at the triathlon (pictured right as I come off the bike).

I hope that helps you to better understand how to track markers of overreaching or overtraining, and what type of action to take when you realize that you’ve been pushing your body too hard.

If you’d like to check out some of my recommended supplement “stacks” for getting out of adrenal fatigue or overtraining, then you should go to the Ben Recommends page and scroll down to “Adrenal Exhaustion”. Usually, the type of supplement protocol you will read about there is only really necessary if you’ve truly overtrained yourself, whereas the 4 strategies outlined above will work if you are simply needed a quick fix to a slightly overreached system.

Questions, comments or feedback about what to do when you’re overtrained? Simply leave them below.

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23 Responses to “How To Dig Yourself Out Of The Hole – What To Do When You’re Overtrained”

  1. Ben Greenfield’s Wildflower | Team Timex Blog

    [...] But… …10 days before the race, I was dangerously close to being overtrained… So here’s an interesting article about how exactly how I dug myself out of that overtraining hole. [...]

    Reply
  2. Amy

    Really interesting article Ben. I am an Exercise Physiologist in Australia and I haven't heard anyone put over training/reaching in such effectively simple terms coupled with what the first steps should be. I work with rowers who are consistenly trying to balance training with recovery and this has added some very helpful and attainable points that can be done.

    Reply
  3. ken

    what about when you have lost lean muscle mass and have trouble building it back up?

    Reply
  4. Sefi Knoble

    Yeah, all fine and good, but WHAT HAPPENED TO THE SQUATTY POTTY???

    Reply
  5. How To Avoid Sudden Heart Attacks While Running

    [...] In my response to Chris, I mention the HeartMath emWave2. I also mention this article. And (of course) the New England Journal of Medicine’s Cardiac Arrest during Long-Distance [...]

    Reply
  6. Kyle

    Ben on that earth pulse sleep aid, do you sleep with it everynight? or do you cycle it throughout the year. Is it hard to get back to sleep in periods without it? More info on that would be great.

    Reply
  7. Jorge (Calgary)

    Ben, I noticed you had 3 hrs of tennis for that week. I love tennis, actually I was an advanced tennis player myself turned into a triathlete after tearing my rotator cuff in a ski accident two years ago. My comment is that tennis involves explosive movements that put a lot of stress in the joints, particularly when playing at advanced levels on hard courts. Actually, I heard Rafa Nadal's knees are in such a bad condition after each hard court season that he would do all his endurance workouts in an elyptic machine to avoid running. Do you think your love for the sport of tennis is worth the risk? Maybe just rallying on soft surfaces like clay instead of playing competitively matches would be a reasonable compromise.

    Reply
    • ben_greenfield

      Totally worth the risk. ;)

      Seriously though, the issue is that in an acidic, inflamed body, joint breakdown happens prematurely. I take care of my body, eat anti inflammatory foods, train my hip mobility, utilize my core, etc. and have had no issues. I've been playing competitive tennis for a long time…

      Reply
  8. Quoc

    Hi Ben – I listened to podcast 194 again about sudden heart attacks and referenced this article on how you use the Em Wave to track recovery. Is there a certain metric within the Em Wave that you are tracking? How do you know when you get to the "over reaching" state? Thanks Ben!

    Reply
    • ben_greenfield

      You're not tracking a metric per se as much as an inability to reach a state of cohesion as quickly or as long as you have previously…

      Reply
      • Marc

        Hi Ben – I'm guessing you meant to say "coherence".
        I'm curious about this aspect, since I've been using an emwave for a few months now. You're not just 'testing' with the emwave to see if you're in coherence, you're actually attempting to attain coherence?
        Also, what challenge level are you using on the device? I find that I can get to 90% coherence on the easy and medium levels pretty consistently, but the top two challenge levels are near impossible for me.
        Great post. Thanks,

        -Marc

        Reply
  9. Natural Ways To Protect Yourself From Radiation

    [...] my response to Toni, I reference this article I did on adrenal fatigue: What To Do When You’re Overtrained, including this [...]

    Reply
  10. Barbara

    Ben, I've been using a great new tumeric curcumin supplement called Empower, and I have to say that I'm in love with the anti-inflammatory support it's giving me. I never would have believed it just reading it, but it's totally true. I also have to admit, I now get why I seem to crave cherries when I ramp up the workouts. Great article!!

    Reply
  11. 5 Things I'm Packing For The Holidays To Keep Me From Getting Fat And Sick This Christmas. - Ben Greenfield Fitness

    [...] # Episode #222: What Is The Best Way To Track Your Heart Rate Variability (HRV)? and also in “How To Dig Yourself Out Of The Hole – What To Do When You’re Overtrained”, I track my Heart Rate Variability every [...]

    Reply
  12. Ben Greenfield On Supplements, Sleep, and Joint Health | WellnessFX

    [...] my article about What To Do When You’re Overtrained, adaptogenic herbs are described as one of the ways I “dig myself out of an overtraining [...]

    Reply
  13. Heart Rate Variability Testing

    [...] the article “What To Do When You’re Overtrained“, I explain how I personally use heart rate variability testing to identify whether or not [...]

    Reply
  14. Catherine

    I meet people all the time who underestimate how important deep, quality sleep is when it comes to weight loss, fitness, and training. Can't wait to try out some of your tips for getting a better night's sleep.

    Reply
  15. Brian S.

    Could you "share with [us] some of the personal meditation and recovery techniques [you] use to enhance my HRV score" ?

    Reply

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