Detraining for elite athletes

Elite athletes and those around them often talk about the need for detraining during time off from the sport or at the point of retirement. But what exactly is detraining and how should athletes approach it? The Chair of the World Rowing Sport Medicine Commission, Dr. Juergen Steinacker, explains.

According to Steinacker the original ‘detraining syndrome’ became a problem in the 1960s and 70s. “At that time athletes were training with high intensity intervals,” he explains. “Typical trainings were 8x560m, or 10x500m, things like that. It caused the athletes to be very stimulated,” Steinacker says.

Athletes retiring after this type of training went from such a stimulated to un-stimulated state that they experienced ‘detraining syndrome.’ They had sleep problems and an elevated heart rate at night. But Steinacker says that this is no longer very common.

“We don’t really see it now,” he says. “Rowers do much more endurance training, like 20-30km rows, which doesn’t lead to the same over-stimulation.”

Steinacker says the need for strict training programs during vacation or retirement are probably unnecessary. But that does not mean athletes should stop training all together.

“It’s wise for athletes not to step away from physical activity all together. During a vacation, go for fun activities like hiking,” Steinacker says. “It’s ok to decrease activity to about 30% of the previous training load, but not less than that.”

When athletes retire, they should aim for that 30% of previous training load in the first year, and then slowly reduce after that. Steinacker admits that even 30% can be difficult to maintain when athletes start new jobs, have kids, and generally get busy with life after rowing.

“There is not a big immediate risk for the athletes’ heart,” he continues. “The bigger risk during retirement is overeating, which eventually can lead to problems for the heart.”

Steinacker says that athletes should adjust to their new caloric expenditure and be careful to modify their eating habits accordingly. He also says athletes should be monitored in their first year after retirement.

“I really feel strongly that athletes should be examined by a federation doctor, where possible, one year after their retirement. We can look at risk factors, like blood pressure, weight gain, etc. This would help ease athletes into the transition and work for better health in their future,” he says.

The main message from Steinacker is to try to find a healthy balance during breaks or retirement from elite sport. Physical activity is still important and building a good exercise habit will help elite athletes to be healthier post career.