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Overtraining is often mentioned by freedivers as a limiting factor in their progression. Before addressing the topic, let’s give a clear definition of overtraining and its variations and define other related concepts such as overreaching.
Generally speaking, athletes train to increase performance. To increase performance, the athletes increase training loads. These increased loads are tolerated thanks to sufficient periods of rest and recovery (all of this being integrated into a wider training periodization). Overreaching is considered an accumulation of training load that leads to performance decrements requiring days to weeks for recovery.
Overreaching followed by appropriate rest can ultimately lead to performance increases. It is then called Functional Overreaching (FOR). However, when athletes do not sufficiently respect the balance between training and recovery, Non-Functional Overreaching (NFOR) can occur and the performance decreases instead.
If overreaching is extreme and combined with an additional stress factor, Overtraining Syndrome (OTS) occurs. The relation between NFOR and OTS is not yet completely defined. It is important to note as well that their symptoms are various, non-specific, anecdotal, and numerous.
Functional overreaching can lead to a super-compensation, in freediving like in any other sport. My personal experience also gives me the same reasoning about the body's adaptation to freediving (diving reflex and pressure adaptation). So we definitely need regularly some periods with a lot of training volume. Being scared of overtraining and not training enough is definitely not a good strategy either if you want to increase your performance. You just need to plan your training with sufficient periods of rest and commit to these periods of rest.
It is normal as you overreach to see performance decreasing a little bit. Our first reflex is to want to train harder, thinking it might come from a lack of training. But we should do the opposite and rest when we need.
Here is how to prevent Non-Functional Overreaching and Overtraining, while keeping some periods with Functional Overreaching :
Periodization of training: Have a proper training plan including sufficient rest and some periods of peak performances, including tapering for competitions. More information about it is in the video “How to plan your training”. That also includes having a training log. Working with a coach on this part is a great plus. He will be able to bring you the methodology on how to build a balanced training plan.
Adjust training volume and intensity based on performance and mood: In other words, listen to your body. If you work with a coach, let him know how you are feeling after each session. Again, the training log is essential for this part.
Ensure adequate calories for training load: our calorie intake should cover what your body needs for training and muscle repair. Work with a nutritionist to evaluate your food habits and make sure you’re getting enough of what you need. Calories but also minerals and vitamins.
Ensure adequate hydration: Dehydration contributes to muscle fatigue. Ensure adequate fluids with the goal of having light-colored urine. Be cautious with fluids that add to dehydration such as caffeinated and alcoholic beverages. In freediving, it is even more important to be aware of it due to the diuresis caused by the diving reflex. It also reduces the risks of decompression sickness.
Ensure adequate sleep: In all sports, top athletes sleep a lot. Make sure you sleep enough but also in good conditions. Avoid spending time on screens just before going to bed.
Abstinence of training following infection, heat stroke/stress, periods of high stress. Give your body and mind time to recover before stressing them again with a high load of training.
Utilize mood state and alter training load: Include in your training log a log dedicated to your mood: I usually rate my motivation and my confidence from 1 to 5 every day. These are great indicators of potential overreaching and overtraining. If you love what you do, it should not be a hassle to go and practice.
Increase the volume and intensity of training progressively. You would be surprised to see the amount of training some top athletes can sustain without actually overtraining, and you might get there. You just need to take the time and add some load only when your body is already used to the current load and ready to take more.
Put variations in your training. Especially if you are training in some specific activities. Another kind of overtraining can come from a lack of variations in the training. Monotonous programs over training suggest that repetition of the same movement such as certain weight lifting and baseball batting can cause performance to plateau due to an adaption of the central nervous system which results from a lack of stimulation.
Now, what to do if you end up in the Non-Functional Overreaching or Overtraining Syndrome zone? It could almost be summarized in one word: REST! It can be very frustrating, but it is absolutely necessary. For severe OTS, it can take months without any training to actually recover.
Fortunately, what we refer to as overtraining in freediving is most of the time overreaching and is easily fixed with some rest followed by a re-periodization of your training. A lot of freedivers actually limit themselves by fear of overtraining and could increase their performances easily with a proper training plan. The help of a coach is a big plus.