by Jennifer Yanazzo, Mountain Bike Racer and Triathlete

Any healthy training plan must include a vital, yet often disregarded component. Balance. This isn’t about the ability to stand on one foot or ride a unicycle. It’s about the ability to balance all the important things in life. Athletes often have more than most on their plates with training, racing and travel in addition to family, work and social responsibilities. The keen ability to know when life has become unbalanced has always been a challenge for me as a teacher, wife and especially as an athlete. I have a history peppered with bouts of overtraining for mountain bike racing or triathlon, often compounded by work challenges, home life and social responsibilities along with studying for certification in Behavior Analysis. Fortunately I have a coach who is acutely tuned into my tendency to overtrain.

Signs of overtraining are not just limited to general fatigue. An athlete’s body sends out a variety of signals that overtraining is setting in. These can include:

• Mood swings especially irritability, often noticed by others
• Sustained fatigue not always associated with activity level
• A failure to progress in a training program
• A decrease in the level of personal performance following a several day recovery period
• An increase in resting heart rate (which can be measured using a heart rate monitor while sleeping)
• An increase in morning (awakening) heart rate
• Heart rate is not indicative of your perceived exertion
• A general feeling of displeasure or complacency when a favored activity is available (such as going for a ride or run)

Overtraining should be considered an injury like any other. It is necessary to reevaluate training programs and plan time to recover from injury. A crucial component in recovering from overtraining must include a reevaluation of priorities and a valid attempt at finding balance in one’s schedule. This too is frequently a struggle for me as my psyche will not allow me to skimp on training for a race.

Balance could be considered the proverbial Holy Grail for most athletes. Many find it difficult (if not impossible) to fit all their responsibilities into daily life. But balance is crucial. The formula for achieving balance is actually quite simple. There are steps one can take to assure balance.

• Keep a Log. Write down everything you do for a week. Include work and leisure activities as well as family and household responsibilities.
• Prioritize. Decide what has to be done and what you want to, but don’t necessarily need to do. If possible, delegate duties both at work and at home. All kids (and husbands) need chores. If you can’t delegate at work, talk to a supervisor who can help you.
• Create Structure. Post calendars of family duties and events so that everyone is on schedule and participating. Include time you need to maintain your duties to yourself as an athlete.
• Early to Bed, Early to Rise. Although not always possible, getting to bed early allows you to get up early. A lot of things get done before the sun comes up… especially training for your sport!
• Let It Go. Try to determine if an unmade bed or sink of dirty dishes will affect your quality of life. If not, let it go until you have time or assign these tasks as family chores.
• No Worries. Problems at work or at home can upset the balance you are trying to achieve. Work problems will wait until to tomorrow. Most problems at home can quickly be resolved with effective communication.
• Covet Your Day Off. Get chores and other responsibilities done on workdays. Your day off should be just that.
• Just Say No. Learn to use the most powerful word in the pursuit of a balanced life. No. This will help you put necessary activities, leisure activities and training in order. Do not feel guilty about using it!

Get in the habit of reevaluating your time and balance every few months or more often if necessary. The secret that underlies balance is the ability to realize that you are enough. You are one person and can only effectively do so much. For me, when my training suffers I am challenged to do anything else. Because I train twice a day, finding time to fit everything in is very challenging. While I don’t have children, I do have a husband, two dogs, a full-time job and behavior analyst certification work.

When I am overloaded, my husband (who, lucky for me, is also my coach) is usually the first to notice. He is a huge resource for me and is able to pick up the extra work load at home when I get overwhelmed. Often, this allows me  to go to bed early a few nights a week. An extra hour of sleep can mean the difference between a total melt-down and that keen ability to remain balanced. My father always says, “Doing one thing well is much better than doing 10 things poorly.” Balance does not mean doing everything. Be clear and firm about what you can and can’t do. Enlist the help of others. As there is no I in TEAM, there is no I in ATHLETE. Friends, family and co-workers are valuable resources. You may be surprised how willing they are to help. And most importantly, remember that only you have the power to restore balance and harmony in your life.

References: 9 Strategies For Regaining Your Work Life Balance, Molly Gordon, MCC,January 2008; Refine Your Work Life Balance by Setting Healthy Boundaries Molly Gordon, MCC, January 2004; Ways to Restore Harmony and Reduce Stress, Mayo Clinic, May 2008.

JENNIFER YANAZZO is a mountain bike racer and triathlete with fierce determination that goes above and beyond most competitors. She entered (and won) her first race just one year after undergoing surgery and chemotherapy for breast cancer… {more}

Related Chi: The New Wave of Balance Training Thoughts on Balance