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How to minimize the risk of overtraining

It is important to provide the body with those needs, which are a condition for training, as this can help reduce the risk of overtraining.

The following of the body’s needs must be covered in order to reduce the risk of overtraining:

  • Sequentially training weeks with high intensity or volume should not last longer than 3 week.
  • At least every 4th you should introduce a recovery week, both with less intensity and volume.
  • Get enough sleep. The more often, longer, harder you train, the more sleep your body demands.
  • Keep your body supplied with carbohydrates during training/competition.
  • Preserve your body’s fluid balance both before and during training/competition.
  • Incorporate at least one day of full rest per week.
  • Supply the body with proteins, water-soluble carbohydrates immediately after completed training/competition.
  • Eat a meal with complex carbohydrates and 40 % vegetables within 3-4 hours of completed training/competition.
  • Give your body sufficient rest in order to recover between training pass and competition.
  • Avoid stress factors, as stress affects your mind. Stress gives tension and steals energy from your body.
  • Avoid excessive racing periods.

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