Over Training ?

[Wester]

What are the signs and side effects of over training on you bike . How do you know if you are doing more harm than good to your fitness levels ?

 

[amaferanga]

Tried Google?

 

[lulubel]

My experience was that I started feeling generally tired and couldn't raise my heart rate to its normal levels. I took a day off to give my legs chance to recover, and the next day I felt great, and my heart rate was back up where it should be.

 

[amaferanga]

My experience was that I started feeling generally tired and couldn't raise my heart rate to its normal levels. I took a day off to give my legs chance to recover, and the next day I felt great, and my heart rate was back up where it should be.

That's not really overtraining though - one day off doesn't cure chronic overtraining. There's a big difference between overtraining and just being a bit tired after a few heavy days cycling.

 

[lulubel]

That's not really overtraining though - one day off doesn't cure chronic overtraining. There's a big difference between overtraining and just being a bit tired after a few heavy days cycling.

The question wasn't about chronic overtraining. The OP just asked what the signs are of "overtraining". In my experience, as a long time runner as well as a fairly novice cyclist, lacking strength in your working muscles is the first sign that you're doing too much, and that your efforts aren't resulting in improved fitness levels. Taking a rest at that point prevents getting into a situation of chronic overtraining.

 

[monnet]

I tend to find that the first signs of over training are a) a slight dip in performance and b) I become as grumpy and bad tempered as a grumpy bad tempered thing.

As it gets worse I find that I lack motivation to do anything except ride a bike. Catch it early and take a rest, feet up a few nights good sleep and you're back to normal. This year I'm doing far more intensive mileage with better rest periods scheduled - result, I'm going much better and staying healthier. And less grumpy!

 

[The_East_Stand_View]

I used to over train badly when I was long distance running. Symptoms included tiredness. Bad muscle soreness. I ended up tearing my itb. Listen to what your body says is my motto. Hence why I had a day rest today

 

[amaferanga]

The question wasn't about chronic overtraining. The OP just asked what the signs are of "overtraining". In my experience, as a long time runner as well as a fairly novice cyclist, lacking strength in your working muscles is the first sign that you're doing too much, and that your efforts aren't resulting in improved fitness levels. Taking a rest at that point prevents getting into a situation of chronic overtraining.

Well if the question was "how will I know if I'm doing too much" then the answer is simple - you get tired. The question "how do I know if I'm overtraining" is very different though and that's the question that was asked.

If you're on the slope towards overtraining then one day of rest isn't going to fix you.

 

[Rob3rt]

Signs of actual over training (not just being tired) include, difficulty sleeping, low mood, changes in appetite, lack of motivation, frequently occuring illnesses due to a lull in your immune system, poor performance, elevated resting heart rate over several days, etc. Actual over training is a serious possition to find yourself in and a few days rest wont fix you up.

However, short term over doing it will leave you tired and a bit achey. But a bit of delayed onset muscle soreness after exercise isnt neccessarily a bad thing, as long as you take heed and rest for a day, or only do light exercise. Its part of the overload-adapt cycle.

To actually become overtrained usually takes more will power than most people have, most people will naturally stop or back off before they actually become chronically over trained, only those with a strong will to succeed will drive on relentlessly when faced with such symptoms.

 

[Alien8]

Getting "tired" isn't a bad thing - if you want to get stronger then you need to exert yourself and give yourself an appropriate recovery period.

Over-training is somewhere where you really don't want to go - I'd say early indicators are a raised resting heart rate, susceptibility to other problems like colds etc, and simply not enjoying the pain any more.

 

[MacB]

To actually become overtrained usually takes more will power than most people have, most people will naturally stop or back off before they actually become chronically over trained, only those with a strong will to succeed will drive on relentlessly when faced with such symptoms.

Yep, overtraining isn't the same as overdoing it, the latter can be recovered fairly easily and you can continue cycling at the same time, just by being more sedate. Though any injuries you may have picked up won't be helped. The former is a very different kettle of fish and I've seen claims that it's more about an addictive personality than a strong will. As in a truly strong will would be strong enough to back down when need be, whereas a helpless addict just carries on.

 

[Rob3rt]

Yep, overtraining isn't the same as overdoing it, the latter can be recovered fairly easily and you can continue cycling at the same time, just by being more sedate. Though any injuries you may have picked up won't be helped. The former is a very different kettle of fish and I've seen claims that it's more about an addictive personality than a strong will. As in a truly strong will would be strong enough to back down when need be, whereas a helpless addict just carries on.

I think the addict comparison is most likely another valid case, maybe even a more common scenario.

 

[MacB]

I think the addict comparison is most likely another valid case, maybe even a more common scenario.

To be fair I thought it was a bit harsh when I first read about it, but I think that was my own predisposition to think of an addiction as something that only applies to the likes of drink/drugs/gambling. But the article went on to list all the crossover type behaviours with the classic being the unwillingness to admit you have a problem. I found it very interesting as, at that time, many years ago, I'd never considered other forms of addiction. It's all a bit hazy now but I seem to remember they looked at all sorts of athletes and sports enthusiasts.

 

[Angelfishsolo]

Apart from the frequently occurring illness you have also described clinical depression. I live with it. It is interesting that two very separate conditions present almost identical symptoms.

Signs of actual over training (not just being tired) include, difficulty sleeping, low mood, changes in appetite, lack of motivation, frequently occuring illnesses due to a lull in your immune system, poor performance, elevated resting heart rate over several days, etc.