Can I train with them? Shower? Sleep? Yes, yes and yes. But with some habits.
Sleep: gather your hair in a loose braid or a silk scarf. Never sleep with wet hair - it tangles while you lie there. A silk pillowcase is a cheap investment that gives less friction and longer wear.
Training: put your hair up before you start to sweat. Salt and sweat at the attachments loosen tape faster. Rinse your hair after a hard session, and don't let it dry knotted.
Showering: wash less often than you think you have to. Two or three times a week is plenty. Don't lean forward with all your hair hanging down. Wash it backwards or standing straight, so you avoid tangles at the neck.
Swimming: chlorine and salt water dry the hair out. Use a swim cap, or apply leave-in before you go in and rinse well after.
It really comes down to one thing: less friction and less moisture over time. Make it a habit, and you barely notice they're there.
