1. Take Five
Exercising too frequently and too intensely for the body to recover results in overtraining, which causes injuries, infections and a decrease in performance. Competitive canoers can be susceptible to overtraining, also called overtraining syndrome, if they don't allow enough time to rest between training sessions. Chronic soreness and joint pain is an indication that you need to take a couple of days off before training again. It's also important to take breaks during training sessions. Because canoeing consists of repetitive motions, athletes need to take frequent breaks and stretch in order to avoid straining muscles and joints.
2. Water, Water Everywhere
Staying hydrated goes a long way in preventing injuries and overtraining. Because canoers typically can't stop in the middle of a race to grab a drink of water, it's important to drink enough before a competition. Athletes generally need to take in at least 64 oz. of water a day. Increase that amount if you're training in heat and humidity. Sports drinks that replace electrolytes are recommended during intense practices and competitions, but avoid drinking them while you're resting.
3. Balance Your Diet
Your body needs proper nutrition to recover between workouts. Canoers need to eat plenty of protein to prevent their bodies from breaking down muscle and tissues. Eating a protein-filled snack following a training session helps the body recover and prevents overtraining. A diet high in carbohydrates is recommended during intense training weeks. Eating foods high in omega-3 fatty acids, such as salmon and walnuts, can help prevent inflammation and overtraining.
4. Step it Up Slowly
Slowly increase the intensity of your training sessions. A general rule is to increase the intensity by no more than 10 percent a training session. Your body should have to work to keep up with the new intensity, but not struggle. Pay attention to the levels of pain you're feeling while you're working out. Some pain is normal and necessary for improvement, but if it becomes overwhelming, it's time to take a break and back off the intensity level a bit.
5. Add Some Variety
Getting off the water for a couple of training sessions a week gives potentially overused muscles a break and can boost morale, which is an important element in preventing overtraining. Choose an activity you enjoy, such as biking or kickboxing. The activity itself isn't important as long as you're having fun and it's improving either your strength training or your endurance.
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