PREVENT OVERTRAINING

Five ways to fend off the advances of overtraining…

SLEEP SOUND

Take your sleep seriously. It’s where you rebuild from training and recuperate from the day’s stresses. Ensure a pitch-black room; no smartphone in bed; and a warm cup of milk. They all help the shuteye.

BALANCED DIET

Too few carbohydrates can reduce your immune system; too little protein can have you reaching for too many ‘bad’ carbs (sweets and biscuits) to satiate hunger. Lean meat, fish, brown pasta and vegetables should be staples.

ALL ABOUT BALANCE

Ensure you train at low intensity at least 80% of the time. Your body will also appreciate having at least one day’s recovery between intense sessions. For instance, a hard run Monday, hard swim Wednesday and hard bike Friday.

MAXIMISE SWIM AND BIKE

Swimming and cycling are best for active recovery days. Running is high impact and even low level causes a significant amount of muscle tears. You don’t have that with the other two, which are weight-bearing.

MEASURE THE BEATS

Take your resting heart rate the moment you wake at least four times a week. A rise of five to 10 beats over the norm could be a sign you haven’t recovered from the previous session.