1. Know the Signs
Overtraining can occur with any sport. Also called overtraining syndrome, the condition is the result of training too intensely and too frequently for the body to adequately recover between workouts. Kayakers can prevent overtraining by knowing the symptoms and taking a few days off to allow their bodies to recover. Symptoms include frequent minor injuries, frequent respiratory infections, chronic soreness and joint pain, insomnia, irritability and depression. Ignoring the signs of overtraining can lead to serious injury or illness.
2. Embrace Your Downtime
Workouts aren't effective if the body doesn't have time to recuperate. In fact, training excessively decreases an athlete's performance rather than improving it. Get to bed early and try to get at least eight hours of sleep, particularly on the nights following a workout. Stress contributes to overtraining, so make a point to put your feet up and relax with a book or movie. If you're relaxing after an intense training session, make sure you frequently change your position or walk around for a few minutes to prevent your muscles and joints from getting sore and stiff.
3. Protein, Carbs and Fatty Acids
Kayaking requires excellent upper body strength. Eating properly helps build muscle tone and prevents overtraining. Protein is an important element of a kayaker's diet, and eating a high-protein meal following an intense training session helps muscles make the most of the workout. Eating a diet high in carbohydrates will keep your energy level high during training, competitions and extended kayaking trips. Omega-3 fatty acids provide kayakers with the healthy fat needed to maintain high performance levels. Athletes who don't take in enough calories are at risk for overtraining, so never skip meals.
4. Time on the Water
Increasing the intensity of your workouts too quickly is a guaranteed way to become overtrained. Pay attention to how long you're spending on the water, and especially how much of your time is being spent rowing. Ideally, the intensity levels of your training sessions should increase by about 10 percent each workout. For expedition kayakers, this can require careful planning and might not be possible as nature is often unpredictable. It's especially important for expedition kayakers to take time off to recuperate after a difficult trip.
5. Cross-Training to Prevent Overtraining
It's possible to give your upper body a break without sacrificing a workout. Hop on a bicycle to add some variety to your training and improve your aerobic fitness. Consider substituting a water workout with a yoga or Pilate's class to improve your flexibility and muscle tone. Yoga is particularly beneficial to a kayaker's back.
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