7 Signs You're Suffering From Burnout

Are you feeling fatigued and generally lacking in motivation? These are two signs you could be suffering from burnout, where the body just can't cope with the amount of pressure you're putting on it. Hank and Conor talk you through the key signals, and how to overcome burnout.
Intro:
0:00 - Intro
0:30 - What Is Burnout
1:34 - Prolonged Recovery And Fatigue
2:14 - Struggling To Sleep
2:48 - Irritability
3:42 - Loss Of Motivation
4:28 - Increased Heart Rate At Rest
5:20 - Difficulty Completing Normal Routines
5:54 - Loss Of Appetite
6:38 - Treatment
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[@gcn]

Have you ever suffered from burnout?

[@yokaiofwater]

Yes, but more of burnout from work instead of cycling.

[@nativepalawena7631]

Yes but by swimming in the ocean 🌊 hehe..

[@helphelpimbeingrepressed9347]

Love cycling, have fibromyalgia = Constant burnout even if you don't overtrain

[@Erikson1997]

Last year I had a burnout, when I first started biking I went out everyday, halfway through the year I started seeing it more like a chore. Eventually stopped for one week and felt so much better after! Got back on the saddle and pedaled my fastest times on strava!

[@nativepalawena7631]

@@Erikson1997 It's a year I was born

[@ville.isotalo]

Take my example as a warning, don't let your burnout get too far! I was training really hard for quite a long time (for a amateur cyclist) without decent sleep and recovery. Finally my brain and body was a total mess and I had to stop cycling completely for almost a year and spent 4 months in a sick leave. It took about four years and finally I'm able to recover and train normally. But it's been a long and heavy road to get here.

[@SDLearmonth]

That sounds intense! Did you have any other conflating issues, such as depression or chronic illness?

[@gcn]

That sounds like an awful experience

[@ville.isotalo]

@@gcn Yes, it was. I don’t recommend it for anyone to try. :)

[@ville.isotalo]

@@SDLearmonth I developed mild depression afterwards because it was so hard to be able to accept the truth to myself. When I was still training hard, I just thought that mild fever after each session was normal. :)

[@ViveSemelBeneVivere]

Sisu!

[@danielhall7878]

After watching this video I’ve realised I think I slightly burnt out last year. I got to October/November and just had no motivation at all to go out on my bike. I had to force myself to go out which you shouldn’t need to do. The last 3 years I have easily rode 5500 miles a year. I’m already 600 miles behind my 5000 mile target this year but I don’t actually mind. This year is just about riding my bike and not worrying about miles or average speed

[@hollywoodundead72]

Cycling above all else should be FUN!!! when your getting super competitive you should check yourself and remember the shear joy of riding

[@gcn]

Enjoying it is definitely the most important thing

[@chrisround5122]

Great answer

[@nativepalawena7631]

Always fun

[@davidhenry5925]

For a long time I didn't understand the concept of over training or burnout. I period of travel for work forced me to park my bicycle for a week. I expected to have reduced performance when I got back on to ride with my club, but discovered that my performance had actually improved! Since then I have been careful not to over train and to get plenty of rest.

[@bryguy6509]

Being 6'4 I can really relate to Connors level of anger with banging your head on the door frame. I felt his comment in my soul.

[@nativepalawena7631]

Me too

[@justaguyfrom-jk7bc]

Just wanna just i cant relate cause im 5'2 💀

[@jvogel431]

I spent 6 months training hard with complete dedication to a plan. My goal was to ride up the Mauna Kea Volcano on Hawaii--the hardest climb in the US. I successfully got to the summit and it was incredible. The single most amazing thing I have done on a bike. Now I am back home trying to muster the motivation to ride my bike. It is like the intense training and resulting elation of reaching my goal drained all of my physical and mental energy. Now I am struggling to return to a riding routine. It feels so strange.

[@sofasoundeffects]

Your situation might not be burnout per se but the fact a huge goal has been ticked off but there is nothing to take its place now and mentally you’re finding it hard to feel motivated, excited and in tune with a path towards a precise direction. It’s actually very common but I think not spoken about anywhere near enough!

[@jvogel431]

@@sofasoundeffects thank you. That was a really helpful insight for me. You make perfect sense and gives me a new perspective on things.

[@Kvs-vf9nt]

@@jvogel431 Also set a different goal like for example train for a Classic like Liége Bastoge Liège and ride it out with someone that's from Belgium. Well if you have the money to come to Europe because it's expensive to fly that far. And the economy bow it's messed up. I can't go to the USA. But then again I have nearby the Ardennes, the Vosges and even the Alps are not that far with TGV train to get there or with a travel bus.

[@ultrafloss492]

I recently started cycling as an addition to my cardio options but my main sport is weight lifting. I'm not sure if such things as periodization are taken into account when a program is designed but within that training cycle it is common to have a 'deload' period. In this period you lessen the load or the volume in order to recover so that the body gets the necessary rest. Depending on the intensity and or training volume you take the time you need so that you get back stronger. In my opinion it is a privilege to train hard and we can only maintain that level of intensity if the all the other factors of the body and mind are equally cared for. To me the following requirements are necessary in order to even be allowed to train: Sleep > Nutrition > Training. If sleep and nutrition aren't as they should be, training will be scaled down. My periodization schedule is as following: week 1: Introductory load - the workload should be sub-maximal, at around 90% or so, everything should be easy / Week 2: Baseload - increase the intensity, everything should be challenging but not so difficult you can't complete your training or you fail / Week 3: Overload - everything should be hard and pushed towards the limit / week 4: shockload - go mad, overreach every training session, go hard and push to real failure, even multiple times. / Week 5 > Week 1 and the cycle repeats itself.

[@lufo5]

Recovery is part of training. Took me ages to understand it, but finally I am here in great shape.👍

[@nativepalawena7631]

Absolutely 👍

[@dhanyrafael]

Yoga\meditation to connect with divine yourself (not the ego of the mind), good deep sleep which regenerates the body (2 hours at least), vegetarian diet (high water content - so fast digestion and energy to spend), and interval training (train today, rest tomorrow).

[@lufo5]

@@dhanyrafael yep... Just eat a full rack of baby ribs🚴

[@gcn]

Absolutely! recovery is how we get stronger

[@peterleffler2062]

A good video to have out there. Well done GCN

[@chrisround5122]

Apart from @bossybunny, the cycloholic there isn't any mention of cycling addiction! Same as runners high! When I don't get out I'm as down and miserable as sin 😕! Any thoughts 💭 on this #GCN? Sleeping 😴 also doesn't happen when I've done a decent 3-5 hour 70/90 miler

[@kevin._.farren]

Burnout, yes! I’ve been exclusively a roadie for the last 20 years and the effort required to get and maintain fitness is a grind. My motivation waivers before any other symptoms manifest. I’ve ordered a MTB to add some variety and new skills to learn. I’ve also started running again as the shorter distances I target require much less training time.

[@nativepalawena7631]

It's hurt

[@gcn]

Mixing up your routine and adding in new sports can be really helpful

[@codewithkolhar3131]

Last summer and this i have experienced this. 1: I find it very hard to move the mouse pointer. Seems like something is there in my stomach which is not allowing my hand to move the mouse at the desired point. 2: Unable to concentrate, literally not able to. 3: Always a feeling of procrastination, even if want to just send at hi to my colleague on teams. 4: Always tired. No energy. Always doing some streching relax a bit. 5: Hungry Hungry and HUNGRY. That is what i am fed up off. When you have burned all your muscle mass in your body requires glycogen which it usually fetching from muscle when normal. But when burned out your body requires glucose and that makes you super hungry. To add. I was riding bike on empty stomach. I can't digest milk so no whey. I eat eggs and meat for protien that to twice a week. Thanks.

[@n22pdf]

This is very easy to fall into done it myself.. great info guys as always love the channel keep up the good work 🚴🤩👍

[@nativepalawena7631]

👍

[@anakinpm]

Story of my life! Past week I took two days off to have a long 4-day weekend. Nice weather and nothing much to do... 4 rides, 500km and 8000m of total elevation (300 miles and 9000 ft).

[@jb86549]

Good identification of symptoms of burnout. For the majority of GCN viewers I imagine the source of burnout is less likely to be cycling itself (we’re not pros) but the interaction between cycling and other sources of stress - eg work or family related. Cycling can be a release but can also add to those pressures. The key is knowing when to back off. I burnt out years ago by trying to cram in work, studies and fairly serious running, to the extent of going down with ME. It was a long road back to full health I wouldn’t wish on anyone. ironically the sport that was a contributor to going down sick also helped the recovery as long as I didn’t overdo it…

[@rileynicholson2322]

My thoughts exactly. I definitely don't train or ride enough for cycling to be a source of burn out in my life. For me, cycling is pretty much recovery from other things like work. I actually tend to notice things like irritability if I skip a few days.

[@STRASSENPROVOKANT]

Good Video! I actually had this two weeks ago. Didn’t want to go out for a ride with my road bike. I started to train with a coach, the enduco app. I trained hard for 3 months had trouble to sleep felt weak ate a lot.. and I don’t know , I don’t wanted to rave anymore and just rode with my mtb in the woods apart from cars and stress.. but thanks god, yesterday I did a crit race finished 2 in my cat and it felt really good. And now im really feeling good again.

[@gcn]

It can happen to us all, glad you're back to enjoying your bike again

[@simplebatu]

Never suffered from loss of appetite or lack of sleep. Normally I have my bike checked over, clothes layed out next to the bed and can’t wait to get to bed early so I can be up at 5:20 and see how far I can get before the sun comes up. When I start making excuses like “can’t find my favourite socks” I know it’s time for a break. Then after a while I start to think of ride routes and I know it’s time to look for those damn socks !!!

[@rodrodriguez5847]

Awesome video!🤙😊

[@gcn]

Thank you, hope you found it helpful

[@The_Cotswold_Cyclist]

"You little, giant man" brilliant 👏 👌

[@SXsoft99]

I think the problems listed in this video are the same as Burnout at work

[@ClaudioCarlquist]

Yes, and I can relate to that. However, in my case the bike is like therapy, it keeps my brain healthy. Would that be "cycletherapy"?

[@dhanyrafael]

@@ClaudioCarlquist Yoga\meditation to connect with divine yourself (not the ego of the mind), good deep sleep which regenerates the body (2 hours at least), vegetarian diet (high water content - so fast digestion and energy to spend), and interval training (train today, rest tomorrow).

[@lisapet160]

@@dhanyrafael It's periodization, not interval training, but generally you are right. If you can't accept base training and recovery rides, it's better to have more no-training days.

[@dhanyrafael]

@@lisapet160 Thanks, I am not a native English speaker, I make errors. 😊🙏 Yesterday I rode 140km, and today I am resting in the park right now listening to birdsongs. 🥰 I slept 9 hours with almost 3 hours deep sleep. This is what I am talking about. 😍👌

[@lisapet160]

@@dhanyrafael You wrote correctly in English. Many native English speakers, and cyclists especially, are narrow minded and think "intervals" it's only HIIT, "periods" is menstruation, and "prophylactics'" is only about birth control.

[@someinconsequentialusernam7799]

Yep, you have to be careful to avoid burnout. I have to remind myself that not every ride *has* to be a 99%-level cardio effort for the entire ride. Sometimes you have to just spin the wheels and chill.

[@dhanyrafael]

Yoga\meditation to connect with divine yourself (not the ego of the mind), good deep sleep which regenerates the body (2 hours at least), vegetarian diet (high water content - so fast digestion and energy to spend), and interval training (train today, rest tomorrow).

[@lisapet160]

6:23 Nice and simple recovery remedy!

[@ethangodridge6833]

Not suffered from burnout but the early stages of LEA. I got back on top of it before things got out of hand.

[@daryl4841]

My job, household responsibilities, social obligations, and other hobbies keeps me from being on the bike too much where burnout would be a problem. I wish I had enough time to ride my bike where burnout was an issue for me.

[@masterjack8222]

interesting point of view

[@jeskli11]

2020 was a strange year for me. I was the second year in U19 category and before the season started I said myself that I'll put into it everything to make it results-wise my best season yet. However canceled races in the beginning of the year and then their appearance pretty much out of nowhere meant I totally messed my training, I got beaten by people I never got beaten by before, to that added some problems with my team... Well, I just completely lost my motivation and went on a bike ride bored just because I was signed to some race the upcoming week or something. I was seriously considering totally quitting racing and probably bike riding too, but I didn't tell anybody - I didn't tell my parents, because they supported me in this sport a lot, and I didn't tell my friends, because everyone of them knew me as a bike rider and I realized how many friends I would loose as our friendship was made almost entirely through cycling. Then I had birthday and got two presents I at that moment totally hated (for reasons described above) - a powermeter and a voucher for a year of structured training... After a few weeks parents asked me if I wanted to go with them for a cycling holiday. I kind of desperately agreed and we started choosing the destination depending on weather forecast. We ended up being two days in Arco and then four days in the Sëlva in the Dolomites. Around lake Garda it was nice (I wasn't bored riding the bike), but I was there like four times prior to this and all the previous visits were connected with bike racing. But then we moved to the Dolomites and there my mind immediately brightened! Right away I enjoyed riding up the hills there and descending them, seeing the sunny surroundings, ... I was sad to leave after the fourth day there, but to my surprise I had the same enjoyment even on my normal rides back home. I didn't mind not getting the greatest results, because I enjoyed just being at the race. After the season ended and I finished my two-weeks off I started with a new coach I got that birthday voucher for and was happy to start structured training again. In 2021 I was the first year in U23 and I didn't await many good results therefore, thus when some appeared, it became even more motivating for me. Now I'm riding my bike happily ever since that trip to Dolomites. And I know if I'll ever feel the same again, there's nothing easier than to pack my bike in a car and drive 900 km direction Alpes.

[@dhanyrafael]

Yoga\meditation to connect with divine yourself (not the ego of the mind), good deep sleep which regenerates the body (2 hours at least), vegetarian diet (high water content - so fast digestion and energy to spend), and interval training (train today, rest tomorrow).

[@LoaforDie]

Good video. I ride everyday after work 25-35 miles or so. I feel burnt out and am feeling some of the 7 signs. Still have motivation to ride but the rest and recovery us hard for me. Especially if I decide to do a ride with climbs. I should take one rest day soon enough.

[@nativepalawena7631]

It's a good exercise too

[@JuneBuggJr]

When I get burn out from work I take 2 weeks off, then get exhausted trying to vacation. Arrived back home and sleep for 2 days then back to work

[@chrisnicholls8636]

I cycle a 12mile round trip to work everyday as well as doing a very physical job , also was riding training rides upto 40-50 miles once a week plus some mountain bike rides. Started to suffer with split skin in my groins along with not sleeping to well and not eating right . Think this maybe a classic case of burn out, still struggl8ng with my groins and general fitness on the bike

[@dhanyrafael]

Yoga\meditation to connect with divine yourself (not the false ego created by the mind), good deep sleep which regenerates the body (2 hours at least), vegetarian diet (high water content - so fast digestion and energy to spend), and interval training (train today, rest tomorrow). And work less. :) As long as you have what to eat and a roof above the head, it's OK, you survived like all our ancestors. We don't take anything into the grave. :) The joy of the present time is all we have. The suffering is all in the sick mind. :)

[@ChristineEliza_]

I've been suffering from this, and I think you guys figured out what's wrong with me. I ride almost every day and I have been feeling so tired. I'm going to definity take time off. 😊👍

[@NorthEasternCyclist]

That's why I do one hour sprint once in two days and 50 miles every Saturday. It is very moderate for an amateur :)

[@gcn]

Hope it helps!

[@ChristineEliza_]

@@gcn Reporting the results. This did work. Thanks guys! 😁

[@jeffheck5559]

Too much of a good thing can lead to an unhealthy obsession. Cycling is to be enjoyed. I live by the three F's. Fun, fitness and freedom. Unless you are thinking of being a pro I suggest starting with a quality straight bar bike. So much more practical, fun and easier to ride. Beginners on road bikes might get intimidated and never learn how to just relax and have fun on a ride. Just an opinion from an aging Fred.

[@gcn]

Enjoyment is super important

[@tomclay3153]

How's this for luck. Yesterday I finally did this big ride i had planned. I have been a little shot from just completing night shifts qnd training for a half iron. Any who, I got 65 miles in felt okay up to that point. Then my foot went and I couldn't put pressure on my foot. I stopped and took my sock and shoe off and for the life of me couldn't move for over half an hour. Miles away from home I had no idea what to do. Lucky a nice lady pulled over and took me back to hers. Turn out she was a chiropractor and gave me a foot rub, ultrasounds and cracked my ankle reliving the pressure. All from kindness of her heart. I still wasn't 100% but i was able to complete my ride even if it was a lot slower than I planned. Now im fully paying the price today 😅 I believe I had someone watching over me this day

[@ViveSemelBeneVivere]

Thankfully that didn't go like in the film Misery. "Oh are you hurt? I'm nurse Annie Wilkes and I'll take care of you." 😅

[@tomclay3153]

@@ViveSemelBeneVivere to be honest I was in so much pain I would have welcomed it 😅

[@misterstinks73]

I' m suffering from that now. It rots! It tends to make me feel guilty, whis is so counterproductive to recovery. 😖

[@Rose_Butterfly98]

I usually just get injured before reaching burnout and have to stop anyway lol. Can't lose motivation since motivation comes from a promise I made to a dead person. The only burnout I get is when the floor is wet and I spin the wheel a bit.

[@milan4ever]

I am but at work. I feel alive when I’m on a bike after work is finished.

[@anthonyt8475]

but when you are resting from burnout and taking a few weeks off the bike how do you still burn kcal to not gain weight? Could you do like running or other sports every day to replace cycling for that 1-2 weeks?

[@adrian_veidt]

Definitely feeling burnt out right now. I'm getting worse and worse on my bike(mtb and RB) and in the boxing gym. But I'm scared that if I stop training to rest and recover, I might gain more weight. Cause I can't burn calories.

[@lisapet160]

There is one more sign for "acute" burnout, aka overtraining. After intense training, usually intervals, your oxygen saturation may go down, and if it does not recover completely next morning or day, take a rest, you are not recovered yet. Better, take a rest after each hard interval session.

[@burningatthetrailhead]

I think I’ve been burned out for the past 5 years.

[@pointydeity4865]

Hey look, I may be experiencing all of those signs of burnout (except, sadly, loss of appetite), but I assure you I am not "burnt out". Now if you'll excuse me, I have to get ready for my 90th Zwift session in a row.

[@zgSH4DOW]

If you can't sleep, you may suffer from central nervous system fatigue. Your muscles/joints aren't the only things that need rest. They receive strong, sudden signals from your brain. Don't be afraid to continue resting, even if your body feels fine.

[@masterjack8222]

that's exactly what I have right now, how do you recover from cns?

[@zgSH4DOW]

@@masterjack8222 CNS fatigue comes from the constant, powerful signals throughout your nervous system during exercise I suggest avoiding exercise for a few days--a week if possible. If it can't be avoided, then to keep it as mild as possible. Lengthen your recovery as needed

[@mambomambo5]

Recently I'm having trouble sleeping, hard to fall asleep and just keep on waking up after 3 hours, i fall back asleep and then wake up again.. I'm training about 420/500 km a week, I don't think it's that much... Any suggestions?? I really don't want to stop pedaling because I will loose my shape :( ... Please help

[@AlexChklar]

Nice video. Serious topic. Watching it rings so many alarm bells in my personal training (swimming not cycling)... But the question is, how to mitigate it when you have a fixed race date in mind... Without scuppering all that hard work...!

[@lexwinnnylo5940]

When I'm racing the side part of my abs are always so painful when it's too long enough do you think it's the sign of my burnout?? Because I'm always riding 50-60km a day and 5 hours of sleep only

[@JBuchmann]

No idea, but I think everyone would agree that 5 hrs a day is not enough. Check out sleep researcher/expert Matt Walker on podcasts/KZbin... Great communicator on the importance of enough sleep.

[@pelagic6]

If you are always pushing off the ride and have lost the enjoyment and now it's a task, you might be burnt out.

[@DanuelNuel]

Can you be burnout in spring? After cold, wet, windy winter?

[@gcn]

Of course

[@konstantinmochalov8728]

This does not apply only for cycling though🙌

[@alinapopescu872]

On bike one day, off the next, and so on. I want to enjoy riding it, not die on it.

[@oraszuletik]

When you start skipping GCN videos...

[@timtaylor9590]

interesting product dis-placement. why doesnt conor have an orbea too? so he doesnt have to hide his canyon.

[@percyveer2355]

they appear to be conflating two different things, one requires a few days off the bike, the other requires more professional help.

[@nirvanakhoj]

What happens when you burn out from the activity that is meant to be an escape from being burnt out in the work/personal world :l

[@nativepalawena7631]

I love Riding too only when it's not raining

[@monkeyboy7981]

That's the best time to ride where I live. Less cars, less people and definitely less tourists driving at very slow speeds and in unexpected ways.

[@nativepalawena7631]

Yes! totally agree 💯 we just need to be fearless to able to do and try everything 😉🙂

[@donwinston]

Overtraining is a good problem to have. It is obviously very easy to fix. Almost everyone doesn't train or exercise nearly often enough and when they do they don't exercise nearly as hard as they are capable of. I suspect when "burn out" or overtraining does occur to someone it is because they are dieting and not eating enough food and not because they are exerting themselves too much.

[@rtcartiecie2118]

If only it were as simple as you describe. Some people are just very deep/hard stuck overtrained. If 'working hard' is a way of coping with stuff, but this is no longer an option because your body simply refuses to, things tend to get really difficult. So I really dont agree with a lot of things you just mentioned here.

[@gangstreG123]

Dunno guys, all of this just sounds like depression to me! Not just burnout from cycling too much.

[@hansernhd3075]

Yes. I was about to say the exact same thing.

[@deltagchemistry12]

Does Hank really take naps in his kit?

[@larsjakobsen6733]

An important isue -

[@rolandoinductivo8013]

you little giant man 😂😂😂

[@FloridaBikeVlogger]

pass that B12

[@lexington476]

3:07 (cough) oh, really 😊?

[@HybrisParExcellence]

Oh, by the title I thought this video is about the depressive disorder. The title is a bit ambiguous, I think.

[@jpschlosser]

Why would they talk about the depressive disorder on GCN??

[@HybrisParExcellence]

@@jpschlosser Burnout is commonly used for the depressive disorder. Why would they name a video "... suffering from burnout"? I am not from the UK, so maybe it is different over the pond, but here no one calls physical fatigue burnout.

[@MattSwain1]

I don’t think the title matters, if the video sparks someone to realise that their life is going a bit wrong then they can talk to someone for a more accurate diagnosis if need be. The other thing is that it might not be cycling that is the problem, it could be work or life in general that’s wearing you down leaving you without the motivation/energy to enjoy riding your bike, but again if it gets someone thinking then it’s no bad thing

[@Aussie_stu]

First sign you're getting burnt out is when you get dropped by Oli

[@gcn]

oof

[@ViveSemelBeneVivere]

Burnout might indicate you're a cycloholic addicted to cyclohol.

[@chrisround5122]

Love it 🤣

[@Destide]

"Normal routine cleaning your bike" 😬😬😬😬

[@getlostantonio6638]

First!

[@gaurangbhangale2832]

Ok

[@MajorJamesGastovski]

Why I feel that Hank somehow gained some weight?

[@mortimersnerd8044]

If you are not a professional rider (like 99.99% of your audience), there is no reason to ever feel burned out on cycling, nor any chance of it either. For the remaining .01% of you, it's a job, hope your pay cheque adequately compensates you.

[@florenceetalexismartel8365]

Not necessarily, as a non professional rider, you'll not rest as well as the pros. In addition to cycling, you have your work, life obligations. In addition, a lot of amateur are training to hard/to often (I'm gulty of that). So you can be over-trainned with 8-10 hours of cycling/week !