BALANCE & PEAK with BIESTMILCH

Injuries, infections, their healing and well-being as such are geared by the immune system. Peak Performance depends on a strong and balanced immunity.
Endurance and immunity are a inseparable couple.

This text gives you some cues why this is the case.

DO YOU SUFFER FROM SIMILAR HEALTH ISSUES EVERY YEAR?

Not in a good mood? Your day was stressful? You got up at 5 a.m., went for a run in the dark, dashed around at work all day and went for a swim late in the evening? Then you didn't sleep well, got up at 5 a.m. again the next day, etc, etc... Are you often confronted with either having a bad conscience for not training enough or filling your day up so much that you are worried you might collapse?
Do you suffer from similar problems every year: head colds, a flu, pains in the groin, in the back, knee and no one knows where they come from? And on top of it all, training is not showing any progress? And your motivation is going through the floor? Horror scene? Exaggerated?

Maybe... But some of you have certainly gone through the whole range of horrors. To always feel great as a triathlete on the edge of your performance limit is quite tricky. It is a balancing act where you can easily loose your balance. Counting calories, dividing these up into carbohydrates, proteins and fats is one thing, but the distribution of energy is another.

The distribution of energy that is produced in the metabolic processes is not regulated by the intake of calories but by a number of regulatory processes.

THE IMMUNE SYSTEM IS A REGULATORY SYSTEM 

It interacts tightly with the nervous system and the hormones. The 3 are the top echelon regulating living organism. Metabolic processes are steered and controlled by those 3. 

When the performance limit is constantly provoked, the body is permanently challenged to remain in balance. To achieve this goal, perfectly well trained regulatory systems are required. It is a difficult task not to overexert or under-challenge body and mind. Beside regular training, body and brain have to be given the necessary time to recover, which is a very individual thing.

THE MAGIC WORD IS REGULATION

WHAT DOES THAT ALL TELL US?

The best athlete is the person whose stress response is best optimized. That means that each system itself works optimally and the cooperation between them too. If immune system and nervous system as well as hormones are at the peak of their performance, then regulation is robust, and your body is performing well. 

HEALING NEEDS IMMUNITY

The regulatory systems guarantee that the heart, the cardiovascular circulation and respiration, the skeletal muscle etc. adapt to the body's requirements.

They also guarantee that energy stores are activated, that blood sugar levels remain stable, as well as body temperature and blood pressure.
The regulation processes ensure that the muscles can do their job, and that enough energy is provided for all vital organs.

IMMUNITY IS NOT A DEFENSE BUT A REGULATORY STATE

The immune system releases a large number of cell communication molecules (cytokines), which induce the adaptation of energy distribution within the body according to its needs.
If there is an ongoing healing process – healing having top priority when it comes to energy distribution – then energy is lacking for other processes.

This is why already minor health issues draw enough energy to let you feel weak and compromised.

It is well accepted that physical activities, meaning moderate workouts activate the immune system and thus prevent illnesses.
Yet as an athlete with ambitions, you belong to those athletes who are under physical stress and thus often present a suppressed immunity.

Endurance training always goes along with minute lesions of the muscles and other tissues. Torn muscle fibers trigger inflammatory reactions that need healing. Inflammatory and healing processes are both domains of the immune system.
Even minor health issues draw enough energy to make you feel weak and tired during a workout.

INJURIES AND INFECTIONS CHALLENGE IMMUNITY AND DRAW LOTS OF ENERGY

FEELING AS A FEATHER IS THE CONTRARY OF FEELING ON THE EDGE OF OVERTRAINING

In the case of endurance athletes it may happen that the immune system runs into a situation of complete exhaustion. An overtraining syndrome, a chronic fatigue syndrome or a viral infection such as glandular fever can develop. 
Metabolic regulation, wound healing, or preventing infections are not the only domain of the immune system, so is our behavior. It is also influenced by the immune system and its release of immune factors such as the inflammatory cytokines. They force us to slow down. 

Who would be able to understand this phenomenon better than an athlete trying in vain to access his/her best performance. A simple cold can prevent someone from unfolding his/her full potential. Listlessness, exhaustion, sleeping disorders, loss of appetite and weight are typical symptoms that can be triggered by the effect of immune factors on the central nervous system.

IMMUNE SYSTEM - INVOLVED AT MANY FRONT LINES

In the scope of endurance performances and stress, the immune system influences the metabolic regulation to a great extent and thus the energy allocation. During the recovery phase, it coordinates the healing processes and contributes to the build-up processes by influencing metabolic adaptation. At the same time it fulfills its well known tasks as defense system, and cares for wound healing.

As a triathlete, you should pay attention to the warning signs of a weak immunity. You shouldn‘t push your body any further, if you notice the following: prolonged recovery, unusual fatigue, lip herpes, sleeping disorders despite being tired, lack of appetite, weight loss despite sufficient intake of calories, pain symptoms without any obvious injuries (typical are back pain, pain in the groin or knees), badly healing wounds or increasing susceptibility to infections and injuries.

These are only a few of the phenomena indicating a weakened immunity. The great art of training is ultimately to find one‘s own rhythm by switching from training stress to recovery when needed.

Again, above all, the immune system is a regulatory system.

Literature and publications

Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc,39(8):1358-65, 2007

Millet GP, Groslambert A, Barbier B, Rouillon JD, Candau RB. Modelling the relationships between training, anxiety, and fatigue in elite athletes. Int J Sports Med, 26(6):492-8, 2005

Banister EW, Carter JB, Zarkadas PC. Training theory and taper: validation in triathlon athletes. Eur J Appl Physiol Occup Physiol 1999;79(2):182-91

Le Meur Y, Hausswirth C, Mujika I: Tapering for competition: A review. Science & Sports 27, 77-87, 2012

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