How to Recover from Overtraining (Ask a Cycling Coach 288)

What are the symptoms of overtraining? Learn the causes and signs of overtraining, how to prevent yourself from overtraining, how to recover, and more in this Quick Clip from Episode 288 of The Ask a Cycling Coach Podcast.
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[@erikwolfe3187]

I'm in my 50's and went through feeling over trained last year. After a few months I was able to climb out of it. The answer for me was to insert a recovery week every 3 weeks instead of every 4 weeks and limit intensity to 1x per week max. So far so good... Good luck!!

[@alexhamblin6465]

Good video and well explained. I watched it because I have been having symptoms of overtraining for the last 4 months and have not felt myself. I have felt quite alone with it. Symptoms are elevated HR and BP, muscle twitches, soreness, mild strains and mental/physical fatigue. Anxiety/ symptoms of depression. I wouldn't be surprised if it takes a year to recover. Doctors haven't found anything etc. They did say it could be chronic fatigue syndrome. I did do a lot last year but not sure if its definitely overtraining. I dont recommend anyone to go though this.

[@Andromeda.422]

Update? How are u feeling a month later

[@richardmiddleton7770]

Zone 2 is your friend! Your still working and gaining or keeping fitness, it's kind of easy (under 2-3 hours anyway!), your outside seeing the sites, destressing! You don't have to eat a ton of carbs to do it so you'll burn loads of fat. You have to do it right though, with a power meter or HR monitor, and never go over 65% FTP or 70% max HR. Get a bigger cassette for the hills if you need to or even get off and walk the really steep stuff. 👍

[@XX-is7ps]

This is so timely for me. I find that my identity is so tied into cycling that I literally don't feel like a cyclist when I'm not actually on the bike. I think indoor training actually exacerbates this since it makes you obsess over power, and social media (e.g. Strava and even Zwift) are similarly bad since you feel that you're being judged and watched. I would love to hear some more, practical tips on this topic of how to "let go" of the pressure to accrue time in saddle while still delivering maximum progress towards goals.

[@AmberPierceIsHere]

This would make for a great thematic episode! Here are a couple of links that may be of help. This one (foodbikesbeauty.wordpress.com/2015/05/26/the-long-sure-path/) is a post I wrote several years back after breaking my pelvis; the identity component is hard, and it's so important to manage your own expectations and to be both patient and kind with yourself as you heal and build back. The second link (injuredathletestoolbox.com/the-road-back/) is the Injured Athlete's Toolbox, which is an incredibly helpful resource. Heidi (the site author) also offers one-on-one coaching through the healing process. Hope this helps!

[@XX-is7ps]

@@AmberPierceIsHere Amazing, thanks for that, appreciate you taking the time to list these resources, will definitely be checking them out and it’s reassuring to know that my crazy isn’t only-me crazy

[@neoneherefrom5836]

Wow. Social media pressure has crept into cycling. How unfortunate.

[@Penalist]

Grow a pair. FFS.

[@brammennen6734]

Feeling exactly the same!

[@jaymac5433]

I'm so glad I found this video. 51 y/o and man I thought of was getting some sort of fatal disease. This describes it exactly. Of course until I rest a few days, then do it all over again. I think part of the issue is if you have the fitness to push yourself like you did in your younger years, you can really crush yourself and it just takes a person with ego like I have to accept I can't operate like I did 10 years ago.

[@oldmandice2731]

I take every 3rd day off and every 3rd week is a recovery week. I do 1 intense session per week (except for the recovery week) and the rest of my sessions are "easy". Started this at 55 and have maintained it for the last 5 years. Best thing I ever did, feel strong and rested, boosted my performance as well.

[@Jamusictv]

Definitely great advice. Currently finished up my third week. I was doing 20 miles in like 50 mins average. And now totally fried and paying the price of too much intensity. One week off here I come. 🤙

[@gogoyoyo2404]

Great stuff everyone....

[@veni.vidi.vici6]

I feel validated after hearing you say how that if you are overtrained you can't simply stop altogether. I have been trying to take as many rest days as possible in-between my workouts though, even tossed out my heavier dumbbells and put out of reach the lighter ones for now. It's a hard long journey I guess.

[@sophocles8761]

fantastic advice

[@mancampovestiminvatam]

It's so horrible to be exhausted after 20 km. Before this happened, 20k was my warmup distance. In 2 weeks I went down from performing well a 70k tour (with some Z4 segments) to not being able to go past Zone 2 in the gym. Not to mention, I felt like I was doing that 1 hour "workout" as if I already had 80k behind. Age 42 here.

[@nanthilrodriguez]

I was in the military, and started riding whilst still in the service. I switched careers and tried to get back into cycling after a break, and every year so far I've had to completely retire due to overtraining. I had no idea what I was doing until this year, now in my older thirties, and despite taking a very strict measured pace to the season, sticking with aerobic volume over intensity and endurance distance, I'm still feeling very overtrained this morning. Really wish I could figure this shit out already... I've missed out on my goals for too long...

[@mancampovestiminvatam]

How's your progress?

[@krisbowditch827]

Sound advice 💪👍

[@kevinalexis834]

This comment may not be for this episode but just in general.someone once practice makes perfect, then i was corrected by, practice makes permanent.I think that’s more closer to reality. Regards Kevin

[@TheMASDrummer]

I'm overtrained right now and the mental effects are 1000 times scarier than physical.

[@rachrutherford]

how are you feeling now?

[@TheMASDrummer]

@@rachrutherford fully recovered now and FTP at all time high!

[@rachrutherford]

@@TheMASDrummer can I ask what approach you took? :)

[@TheMASDrummer]

@@rachrutherford no intense rides for 4 weeks and only 4h a week of easy riding per week. After those 4 weeks, I went back to normal and reduced intense sessions to 1 time a week.

[@dannirabbit]

How did you recover while feeling like that.

[@Fruitmandje20]

I was going really well with my training, but as a bike messenger I worked way to hard and almost rode everyday without any rest. The past few days I felt a backlash, having lost 5 kg (was at 81 at 196 cm) and my legs felt suddenly completely empty. I know now that I put way to much pressure on my body, but how long do i have to rest to be able to train again? This video mostly told me how to prevent getting overtrained but I have a really hard time doing nothing and not training. I'm 22 and want to be in top shape for this season, but is it still possible?

[@TrainerRoad]

Ah shoot! Its especially tricky to plan time off the bike when time ON the bike is your career. There's no clearly defined 'x' amount of time for recovery that applies to all, it really depends upon your training load prior, nutrition, some biological factors, etc. If you can take the time off work, start with a week off to focus on rest and recovery before reassessing. :)

[@Sir-Prizse]

I've been commuting by bike five times a week for just under 2 years now and have also used the 20 km a day as a workout, beating up hills on a singlespeed with a full courier backpack. So from October last year I felt I was overdoing it and tried to reduce the intensity, but by then it was too late and my muscles were totally flat. I then worked from home for 3 months from December and reduced workouts to zero. I then started stretching exercises in February to prepare myself again. Bought a gravel bike with a 50/34 - 11-32 ratio and got back into real training apparently too early and am already over training again. As soon as I put strain on my body, it takes me an incredibly long time to recover, and my muscles feel above average exhausted. I'm trying something new now, I'm riding the 5 days a week in zone 1, minimal load and as slow as I can until I'm 100% renewed, will that work?

[@TrainerRoad]

Good question! It can definitely be challenging to 'keep it chill' on singlespeed commutes where there are inclines. Maybe try commuting with your gravel bike (or a super easy SS gear ratio), focusing on nutrition and sleep hygiene, and FULLY recovering without efforts on the bike until you feel fresh again!

[@Sir-Prizse]

@@TrainerRoad Thanks, unfortunately no doctor takes me seriously because I am young, fit and have great blood values. Since I've been commuting with the gravel bike, it's gotten better, I constantly ride my cadence, make sure my heart rate doesn't increase too much and just take it easy.

[@TrainerRoad]

Nice. Also, make sure you're FUELING even if you're in a 'rest' period! Your body is working hard to repair and recover, make sure you're nourishing it! ;) www.trainerroad.com/blog/8-principles-of-healthy-nutrition-with-amber-pierce/

[@Sir-Prizse]

@@TrainerRoad /UPDATE: I got my driving license in November 2021 and have been off the bike for 9 months. Is it normal that I'm still not fully recovered now, I still have sore muscles when I walk or move too much? The overtraining went on for a period of one year, do I then need two years to be able to recover fully?

[@theblacksmitherenbti130]

ovareaching caused me tachycardia nd shortness of breath.joined gym in 2016 nd lefted all my exercises in 2020 september. recovering slowly slowly,i need more 2 years to recover completely..

[@Alex-Music639]

What? 2 years to recover from going to the gym and exercising ? Jeez what did you workout to end up that bad? Did you face symptoms for 2 yrs?

[@MrBaxterrify]

You both have terrific hair :P

[@theblacksmitherenbti130]

what should i do to recover fast

[@Alex00025]

This is my second time over training myself actually while I was working out I could actually feel when it happened my workouts were harder to do and my muscles look deflated and soft is this permanent? Will my muscles go back to normal?

[@TrainerRoad]

Oh no! Sorry to hear that Alexandria, there's unfortunately no 'x' amount of time until you're recovered; everyone is different! Focus on nourishing and taking care of yourself before considering easing back into training, and check with your doctor if you think anything is amiss.

[@WolfgangLutz]

Whats mobility work? Workouts to stay flexible?

[@TrainerRoad]

Not exactly! Mobility refers to the strength of the muscle in this range of motion, whereas flexibility refers to the ability to move *without the assistance of muscles. :)

[@TheDiablo6661]

I’m 50 and I overtrained at the gym for the first time. I can’t move and feel feverish. What should I do to recover? When can I go back to the gym?

[@TrainerRoad]

Oh no! Definitely check in with your primary healthcare physician, as that could be due to a larger medical issue. Take care of yourself!

[@radstyle]

Personally for me I over train on purpose to force the body to adapt only when improvements starts declining. I take beet juice and coconut water. Creatine and glutamine work amazing for recovery. I still do light cardio then hit the Jacuzzi. You'll cut your recovery in half depending on how bad the damage is. Give it a shot.

[@coffibaa]

I think you mean you train hard rather than over train. I trained hard to the point that I did over train. And so it literally feels like I’m being held back by a bungee cord. I’m a runner and my legs want (and know) they can run faster than what I seem to be able to do when over trained and my low heart rate proves that. But it’s basically permanent DOMs even with rest, sports massage, stretching, magnesium baths, supplements. So I found this video really helpful. I just need to stop over loading too much, too quickly, have more slower recovery runs and ensure I am fuelling properly. :)

[@paullogan8329]

eat more carb and you will grow lots of fat around the belly in no time

[@buzzman4860]

Drs...I went into a clinic with vertigo and when they saw my resting heart rate of 48, and they were calling "code red" on me. Nurses were freaking out. Find a Dr who deals with athletes.

[@Mcglocklingirls]

Couldn't agree more - had the same experience with my general practitioner a couple of years ago - to the extent they sent me to a cardiologist for tests. I had a RHR of 52. (thankfully the cardiologist was a distance runner) and after we'd had a laugh and chat about training, sent me home -

[@neoneherefrom5836]

I hate to break it to you but a low heart rate isn’t always a sign of fitness and can be a cause for concern. Even among self-styled athletes.

[@speedbird4576]

Wow that is low , the lowest hr i have ever had is 60

[@kimzharkou6677]

I recently had an electrocardiography with my RHR of 33 the nurse first thought that there is something wrong with the apparatus until I told her it's my normal and I am a triathlete :)