Trail Runner September_2017

PERFORM
TRAINING
What Is OTS?
As described in a 2012 article in
the Journal of Sport Health, “OTS
appears to be a maladapted response
to excessive exercise without adequate
rest, resulting in perturbations of
multiple body systems (neurologic,
endocrinologic, immunologic) coupled
with mood changes.” So how can a trail
runner optimize his or her potential
without getting cut by the doubleedged
sword of hard training?
A joint 2013 statement by the
European College of Sport Science and
the American College of Sports Medicine
outlines three main avenues used to
treat overtraining: controlling intensity,
quantifying stress and proper fueling.
Control Intensity
Too much intensity is the culprit of
most overtraining-like symptoms. Trail
runners are especially vulnerable, because
it’s easy to let your heart rate tick up with
the elevation. It’s easy to get caught up on
beautiful, rolling singletrack, until the
body often decides it has had enough.
Intensity generally corresponds to
a moderate to hard effort that exceeds
aerobic threshold. Keep at least 80-percent
of training volume easy, at a
conversational pace.
“I would recommend that if you fall
into that trap [of too much intensity],
get off the social-GPS world, hire
a coach, or find someone you can
hold yourself accountable to,” says
Lickteig, who has managed consistent
progression with few setbacks, by
controlling her overall effort.
Quantify Stress
As described in the 2013 joint consensus
statement, overtraining can be caused
by “training and/or non-training stress.”
If your total stress—training, work,
personal life—exceeds your body’s
ability to adapt, overtraining results.
Are you a new parent waking up at 2
a.m. each night? Are you leading a big
project at work? Decrease your training
stress accordingly.
Mocko credits his recent success to
improved rest and recovery. “Are there
still stresses in my life [as a full time
runner]? Shockingly, yes! But now I have
all day, everyday to focus on reducing the
effects these stresses have on my life.”
Fuel Properly
In general, diets high in fat are best for
preventing overtraining, but don’t skimp
on the protein or carbs. When in doubt,
all food is good food. Mocko is famous
for courting Costco as a sponsor because
his grocery bills are so high.
Training hard is a risk. But it’s a risk that
many runners have mastered in the past.
You can too, whether you are running 100
miles a week or building mileage in scale
with your personal goals. TR
Editor’s Note: As this issue goes to
press, Western States has passed.
The conditions were among the most
difficult in the history of the race.
Walmsley, Lickteig and Mocko did not
perform as anticipated.
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