How to tell if you're over-cycling

We all love cycling and put a lot of time and energy into the joy of riding. While cycling is beneficial in many ways, there are some issues with cycling too much.
Cycling too much can put you at risk for injury and fatigue and seriously affect your cycling performance. There are a few helpful ways to tell if you're overcycling.

I.Signs of over-cycling:

1. Your legs are numb
It's normal to feel sore after an intense workout, but it shouldn't be so sore that you're unable to train and recover properly. Delayed onset muscle soreness can be a normal reaction to training, but it should subside within 48 to 72 hours. If you're still sore for more than three days, it could be a sign of over-training. Try walking up a few flights of stairs, and if your legs feel weak, that's a sign you're over-training.

2. Irregular heart rate
It's a good idea to check your heart rate variability regularly. HRV is a measurement of the time between each heartbeat that can tell you about the health of your autonomic nervous system.
HRV will drop when you train, but after a recovery day, it should start to rise back up. Most wearables track HRV, so keep an eye on your own sports watch. Generally, if this number is low for you, it can indicate stress, which may indicate that you are not recovering enough and need to reduce your training volume.

3. Not Feeling Great
Mood is the most important way to track your training.
Feeling irritable, frustrated, apathetic, or anxious are all signs that you're riding too much. Or, if after that period, you feel frustrated, tired, or unmotivated, then you may be riding more than you can handle. There is research to support this: A 2022 study surveyed a group of five amateur road cyclists for six weeks,
and collected data on their heart rate variability levels, mood, and rate of perceived exertion. The researchers found that the more intense the training day, the lower the riders' mood the next morning.
So if you're feeling particularly cranky, you may be riding too hard.

4. Poor sleep
In a 2019 study, researchers studied the effects of overtraining syndrome in 51 participants.
14 athletes with overtraining syndrome, 25 healthy athletes, and 12 healthy cyclists.
The researchers found that poor sleep quality was a predictor of overtraining syndrome, along with inadequate intake of calories, protein, or carbohydrates, and excessive cognitive effort. The researchers also said that overtraining can lead to decreased physical fitness.

5. Another common sign of cycling too much is changes in appetite.
This looks like a cyclist's appetite has increased or decreased dramatically. You need to be 100% fueled, but sometimes when you're stressed out from cycling too much, your hunger goes completely haywire. The above-mentioned 2019 study also found that another symptom of people who overtrain is a loss of appetite or weight loss.

II. How to avoid cycling too much

1. Develop a gradual training plan
I recommend following a cycling training plan that is gradually built up over time. This might involve picking three days a week to ride or work out, resting a few days in between, and then increasing it to four days of training per week once you feel ready to do more.
The best way to add load throughout your training program is to start by adding more days to the week, then gradually increase the time and stress of your training.
It is recommended that beginners add about 15 to 30 minutes of long rides per week,
while experienced cyclists can add 30 to 45 minutes of long rides per week.

2. Cross-Training
Cross-training can provide a different stimulus than a repetitive, linear riding pattern. If used correctly, it can also help improve cycling performance rather than just increasing the time on the bike. Cross-training can also help strengthen and support muscle groups that are different from those that are worked on the bike. It can also help regulate mental fatigue, keeping you energized while you train.
I recommend doing two to three days of cross-training per week, and combining each cross-training day with strength training, including movements such as squats, deadlifts, presses, and pulls.
In addition, research shows that supplementing with strength training can help you tone up and improve your cycling economy.

3. Recovery Days
Planning rest days ahead of time can help you ride less often. It is recommended that your training volume be reduced by about 40% every three or four weeks in your training plan. This may mean taking three days off instead of one or two and riding only 10 hours a week instead of 14 hours. On recovery days, focusing on low-intensity activities such as stretching, mobility, or yoga will help activate the parasympathetic nervous system by taking advantage of the body's rest and digestion state, which can reduce stress and help you adapt to training.

4. Allow yourself to miss a ride
It’s normal to miss a ride occasionally. Everyone has a life outside of cycling, and life will always delay your ride at some point. Everyone, including professional cyclists, will miss a workout occasionally. Cyclists don’t have to make up for missed training within a week, as this may hurt performance. There will be no significant changes physiologically if you miss a day or two of training.
It happens all the time. Accept it.

III.How many days of rest should cyclists take per week

Rest days are crucial to avoid riding too much, and are as important as getting enough sleep, for example. Generally speaking, it is recommended to take one to two rest days per week, depending on your fitness level and needs. You will know you are well rested when you wake up feeling more refreshed and can’t wait to get on the bike and start riding or training. In addition, your resting heart rate and HRV will return to the normal range on your wearable device. Overall, rest is when the hard work you put in on the bike will pay off.

Without enough rest time, you won’t see results.