Burned Out on the Bike? 5 Key Signs You’re Overtraining & How to Bounce Back
Whether you’re a weekend warrior chasing your mates or a serious racer with a rigid training plan, it’s easy to push your body too far in pursuit of performance gains.
Overtraining isn’t just about feeling tired – it’s a serious condition that can derail your progress, weaken your immune system and even cause long-term damage if ignored.
What’s happening inside your body? Overtraining occurs when training intensity or volume exceeds your body’s ability to recover. It’s not just about sore legs, it’s a complex physiological state where your central nervous system, hormonal balance and immune function all begin to suffer. Cortisol (your stress hormone) remains elevated, muscle tissue breaks down faster than it can repair and your heart rate variability drops. This systemic fatigue leads to diminished performance, mood swings and a higher risk of illness or injury. Here are five major signs you’re crossing the line – and how to fix the damage.
1. Declining Performance Despite Increased Effort
If your power numbers are falling, your pace is slowing, or your perceived effort is skyrocketing – yet you’re still logging high training volumes, your body may be rebelling. | The Fix: Step back. Take a recovery week with significantly reduced intensity and volume. If you’re truly overtrained, a longer break (1–2 weeks of low activity) may be necessary. Your body needs time to restore balance.
2. Deep Fatigue That Rest Days Don’t Fix
It’s normal to feel tired after a big ride, but if you’re dragging yourself around, all day every day – even after sleeping well – it’s a red flag. | The Fix: Prioritize sleep – aim for 8 hours a night, reduce training frequency and consider adding restorative activities like yoga or walking. Nutrition is also key: increase your intake of complex carbs (like sweet potatoe), healthy fats (like avocado) and clean protein (like salmon) to support recovery.
3. Elevated Resting Heart Rate
An unusually high resting heart rate (RHR), especially first thing in the morning, can signal systemic stress. For athletes who track RHR, a consistent increase of 5 to 10 bpm above your baseline is cause for concern. | The Fix: Track your heart rate daily. If it’s elevated, scale back training and increase rest. Hydration and electrolyte balance also play a role – don’t overlook them.
4. Mood Swings, Irritability or Depression
Overtraining doesn’t just affect your legs, it hits your brain too. Athletes experiencing persistent irritability, anxiety or low mood, might be dealing with hormonal imbalances caused by chronic stress. | The Fix: Mental recovery is as important as physical. Include social rides, non-competitive riding or even a complete break. Speak to a sports psychologist if the symptoms persist.
5. Increased Illness or Injury
Getting sick more often? Nagging injuries that don’t go away? Overtraining weakens your immune system and impairs your body’s natural healing process. | The Fix: Focus on nutrient-dense meals rich in antioxidants and anti-inflammatory foods. Prioritize rest and see a medical professional for persistent injuries.
The Bottom Line
Overtraining isn’t about being tough – it’s about ignoring your body’s warning signals. Recovery is not weakness – it’s the key to performance. Remember, fitness is built in the rest, not the effort. Listen to your body, train smart, and you’ll go faster, longer, and healthier. To get stronger, fitter and faster the main training concept is to focus on systematic overload and recovery. In other words: ride hard and recover harder. //
| WORDS: Myles Kelsey – and hey, I don’t have a PHD in any of this but have been a participating student of it for over 40 years. If you need more information on all this then see a specialist like our friends at ScienceToSport.com |