Athlete Burnout: How To Avoid Fatigue as a Combined Events Athlete

BY HARRY KENDALL

Tiredness and fatigue are some of the biggest barriers to overcome when maximising performance and training potential. Overtiredness can come about in many ways, which I shall cover in this article, as well as ways to help with fatigue and delay.

I'll also discuss how you can remedy the effects so it doesn't leave you too sore to train or compete, including what you can do in the lead-up to a competition or training session to lessen these effects.

WHAT CAUSES MUSCLE FATIGUE IN ATHLETES?

At different parts of the training and competition season, fatigue will peak and trough due to the load and intensity, so it is essential to try and minimise the physical effects so you aren't in excruciating pain every time you step onto the track or into the gym. So, the best tool in your kit is very cliché during training blocks, but it is a good sleeping schedule.

HOW MANY HOURS OF SLEEP SHOULD ATHLETES GET?

Eight hours of sleep per night is optimal to allow your body to recover, for both your tissues, and your nervous system. If you've ever gone to training feeling fine and like your muscles are fresh, but then tried to perform and felt flat and unenergised, it's probably because your nervous system is completely fried and not firing to its maximum potential. A good night's sleep and maybe a short period of rest will generally fix this to allow your nervous system to settle down and recover. 

Not only can a lack of sleep leave you sleepy and tired, but it can also lead to injury problems. While you sleep, protein synthesises with the muscles and rebuilds them. Therefore, with a lack of sleep, you aren't allowing your muscles to recover properly, leaving little micro tears caused by training in your tissues, which can turn into more severe muscular injuries.

During a competition, particularly a decathlon or heptathlon, sleeping in between days is a tricky thing to deal with. A good night's sleep is optimal because the schedule is so gruelling. However, many people struggle to sleep due to adrenaline rushes and general excitement for the competition. As I rule for myself, I always make sure I have at least 8 hours in bed with the lights off, even if I'm not sleeping, because then at least I am in a state of relaxation, and it seems to work for me. 

Different people, however, need different amounts of sleep, so don't take these guidelines as gospel. It is just what works for me. If you only get 6 hours per night but wake up every day feeling refreshed and ready to compete, you probably need slightly less sleep to recover. 

"BANKING" YOUR SLEEP

One final point on sleep, the night before a competition, many people stress about not getting enough sleep, but this isn't always the most important night of sleep, as you can somewhat "bank" sleep for the week leading up to the competition, so when you're stressed and excited the night before an event, you can be confident that you've had a few good nights of sleep leading up to the competition already.

HOW CAN AN ATHLETE REDUCE THE EFFECTS OF DOMS?

Now we will focus on some strategies to reduce muscle soreness or DOMS in your body (post-training and competition) to allow you to train more effectively. One widespread and renowned method is ice baths.

THE BENEFITS OF ICE BATHS FOR ATHLETES

These are excellent at constricting blood vessels and reducing swelling in tissues which may be damaged. On occasion, many people, including myself, feel brand new when stepping out of an ice bath and ready to train again or rest up for day 2 of a decathlon. Others also argue that taking a hot shower immediately after an ice bath helps the muscles relax and ease any tension which may have been caused by constriction.

Other tools at your disposal can also be simple and effective. Stretching after exercise, for example, is a tried and tested method. 

WHY DO ATHLETES STRETCH AFTER EXERCISE?

The benefits of stretching post-exercise are simple, to help to improve flexibility in joints and muscles.

While you are exercising, either in the gym or on the track, your muscles are constantly contracting or shortening, so at the end of your workout, your muscles are conditioned to want to be slightly shorter than usual, hence why people complain of feeling "tight" hours or days after a workout. Light static stretching is a good combatant for this, as it helps to return the muscle to its standard length.

It is important not to overstretch, however, as the tissues are already damaged, and excessive stretching can lead to injury, which is also why, post exercises, it is best to avoid dynamic stretching or assisted (PNF) stretching. Using some of these stretching routines on muscle groups which work the hardest during your sessions can be a good way to avoid soreness and fatigue in the coming days, allowing you to train more effectively and without a great deal of pain.

CAN ATHLETES STRETCH TOO MUCH?

It is important not to overstretch, as the tissues are already damaged, and excessive stretching can lead to injury, which is also why, post exercises, it is best to avoid dynamic stretching or assisted (PNF) stretching.

Using some of these stretching routines on muscle groups which work the hardest during your sessions can be a good way to avoid soreness and fatigue in the coming days, allowing you to train more effectively and without a great deal of pain.

WHAT IS THE BEST NUTRITION FOR ATHLETES?

Nutrition-wise, I'm sure most of you have heard about the benefits of protein in your diet, where it helps with muscle synthesis and rebuilding tissues.

HOW MUCH IS TOO MUCH PROTEIN FOR AN ATHLETE?

It is a common misconception amongst some athletes that if they begin to drink protein shakes five times a day, they'll immediately put on a massive amount of muscle mass. Whilst an adequate protein intake is vital for muscle growth and normal bodily functions, including rebuilding tissues and reducing fatigue, an excess of protein will leave you with a somewhat nervous stomach every day, which is also not optimal for your training. 

It is essential to maintain a balanced diet in your training programme to give your body the fuel it needs to train, perform and recover. 

MEAL PLANNING FOR MULTI-EVENTS ATHLETES

Speaking specifically for multi-events athletes, I find it more beneficial to treat food simply as fuel, as the combined events competitions and training are so gruelling, you don't always have time to eat the healthiest possible meals every day.

The night before a competition, everyone has their little rituals when it comes to food. Nando's is a favourite of many athletes, although personally, I liked to eat a full rack of ribs, and it has become a sort of superstition of mine. As long as your meal supplies you with enough necessary nutrients, it really doesn't matter what you are eating the night before a competition.

THE IMPORTANCE OF HYDRATION FOR ATHLETES

What I find to be more critical regarding my body's well-being and how it recovers is my water intake.

Government guidelines are to drink between 6-8 glasses every day. However, I usually drink when I'm thirsty, as long as I don't only get thirsty once every few days. I find that if I feel sluggish or tired, a couple of glasses of water have much more of an effect as something high in glucose or caffeine and don't leave me with that inevitable "crash" a little later in the day.

Adequate water post-exercise is one of the most effective ways to combat fatigue, as it rehydrates you and allows normal bodily functions to resume efficiently. This is also of paramount importance during a competition. Many people neglect their water intake during competitions and rely on coffee or Lucozade's instead, which can have near catastrophic effects at the late stages of the competition, including losing the ability to focus correctly and perform maximally.

To finish with, I will go over some slightly more niche options for your recovery, which may set you back a few quid, but do benefit you by reducing the fatigue in your body. 

HOW CAN ATHLETES RECOVER FASTER?

To finish with, I will go over some slightly more niche options for your recovery, which may set you back a few quid, but do benefit you by reducing the fatigue in your body. 

COMPRESSION BOOTS

These are something I have discussed in a previous article and are a more high-ticket item for recovery. They work similarly to ice baths, compressing the tissues and then releasing the pressure to allow blood to flood back into the muscles. Having used these in the past, I can definitely feel the benefits post-use, but if they are outside your price range, don't break the bank for them, as they will only magically sap some of the soreness from your body.

SPORTS MASSAGE THERAPISTS

A regular sports massage therapist is also a good idea for combined events athletes. This aids with relieving muscle tension and soreness, as well as potentiating muscles to their optimum state for performance.

Many people only go to see physios or massage therapists when they are injured or rehabbing a niggle. Using this as a preventative measure is far more beneficial, constantly combatting little flare-ups instead of waiting for them to become more serious. When I see my therapist, I usually book in once a fortnight to have regular treatment but not bankrupt myself at the same time.

THANK YOU FOR READING!

I hope you've found some of this article useful, whether that be things you might not have been doing already, or maybe just a little help with your diet. If you read this and find some ways to feel less fatigue in the future, then I'll have succeeded. Stay tuned for more articles in the future!

ABOUT HARRY KENDALL

Harry is a decathlete who represented England at the 2022 Commonwealth Games in Birmingham, and is a member of Tonbridge AC.

He has also won bronze at the 2021 British Athletics Championship, and he claimed victory at the 2022 English National Championship after scoring a record of 7843 points!

Instagram: @harrykendall_

Twitter: @harrykendall567