82 - Phil Bellinger on Overreaching

Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 what is overreaching and how it differs from overtrainingOvertraining is a chronic medical condition often with a hormonal imbalance component where performance and general health are noticeably degraded. It may take months to years to resolve.Overreaching is an acute (short term) effect of performance 6:30 signs and symptoms of overreachingThe best signal for overreaching is a marked decline in performance. Other subjective or objective metrics may or may not be present. Some possible other metrics are disrupted HR response -particularly heart rate recovery - to exercise and perception of fatigue10:00 a guide to using HRR to gauge fatigue and overreaching16:45 functional vs non-functional overreaching20:15 is overreaching desirable in training?Acutely fatigued - but not overreached - athletes performed better than their functionally overreached study counterparts in this 2014 paper by Le Meur et al.But it is difficult to tease apart whether it’s being overreached that causes the reduced supercompensation effect or if the athletes who were able to recover well enough to not become overreached in the first place are just better responders26:15 immunological implications of overreaching31:00 a primer on muscle typology35:45 the implications of individual muscle type distributionEndurance phenotype athletes (greater type I concentration) will respond to training differently than speed phenotype folks (greater type II concentration)39:00 the challenges of phenotype research45:15 a novel, non-invasive technique for assessing muscle typology 49:30 conversion of type II muscle fibres from IIX to IIA as a result of training is desirable for endurance athletes. It can be achieved through.Classical endurance trainingResistance training using moderate to high rep ranges54:00 effects of muscle typology on overreachingOverreached group had a higher percentage of type II muscle fibres compared with the acutely fatigued (non-OR) groupRunners with a greater percentage of type I fibres also maintained performance better during overload period than their peers with a higher type II percentageMore research remains to be done to individualize training65:00 advice for type II prominent middle-distance runnersReduce duration of long runAlter distribution of quality sessionsIndividualize content of quality sessions