As a rule you should aim to be increasing your fitness (Strava) or CTL (Training Peaks) by 7 points per week, as increasing it drastically higher than this each week for a month or longer will spike your fatigue (Strava) or ATL (Training Peaks). If you are having hard weeks every week for longer than a month or two then you'll likely end up with a bad case of OTS. By paring your power meter with fitness and fatigue graphs on services like Strava and Training Peaks, you can visually look at how fatigued you are at any given point in time. Taking naps of around 30 minutes during the day also benefits the body's recovery. 4. We train harder, of course! is able to work with any cyclist from the beginner to elite level athletes. For a breakdown, check our blog post: 4 Tips To Keep Energy Levels High On The Bike . Your resting heart rate is much higher or lower than usual. Without sufficient calories, the right nutrients, hydration and electrolytes you will simply not be able to push your body as hard or recover as quick, which can lead to OTS occurring more easily. Worse performance in strength, endurance, agility, and speed are all tell-tale signs of overtraining. Proper rest and nutrition are also important. 1. By Coach Fred Matheny. Whether we are training for a competition or simply trying to lose weight or improve fitness levels, there is little that can come in the way of a dedicated biker. You can encourage better sleep with melatonin or more off days. You struggle to meet your usual objectives. Overreaching is caused by several days of training beyond your power to recover by the next day’s ride. Riders may avoid rest periods for fear they will lose riding ability. By comparing your results during periods where you may be experiencing OTS you will be able to see whether you HR is sufficiently different. By its nature, overtraining syndrome is simply your body not receiving enough recovery time between workouts. You should take some baseline heart rate readings when you are feeling good and well rested so that you can compare them to your heart rate readings when you feel you may be experiencing OTS. Learn the signs of overtraining and how you can plan and monitor your training to avoid it. The best way of avoiding OTS is to rest when you've been feeling tired and unmotivated for a number of consecutive days. You're experiencing regular issues with your sleep. Walking will allow for healthy aerobic activity without taxing your body. Signs of Overtraining Syndrome in Cyclists. Yoga, tai chi, and meditation bring mental as well as physical benefits. Sleep is an easy one to nail in principle, but something many of us struggle to stay discipled in at various times. If you are getting regular colds, have cuts or cracked lips that wont heal, it may be due to overtraining. If you ARE in an accident, call upon an experienced bicycle crash attorney at 1-844-BICYCLE for a free consultation. However, like any physical activity, it can be difficult deciding when to rest and when to keep going. If it increases or decreases while in a resting state, you’re likely overtraining and putting your body under stressful conditions. From articles like this one on Mindspace to books such as Mindful Thoughts for Cyclists. Put simply overtraining or OTS (Overtraining Syndrome) is less than adequate rest for the amount of training one is doing. It’s natural to feel physically challenged when pushing yourself to meet a new goal. This doesn’t mean that you must eliminate all time on the bike, but rather that you ride leisurely and do not challenge your body. As a general rule, studies continue to maintain that at least 8 hours of sleep should be had to gain the full benefits of rest for training adaptions to take place. If you are failing to complete efforts at a certain wattage you can usually sustain then it's time to rest. How to use Training Peaks PMC or Strava Fitness & Freshness Graphs to become a faster and strong, 5 Reasons Why Cycling Is The Best For Weight Loss & The Top Tips For Success, 7 Symptoms of Overtraining and how to avoid cycling Over Training Syndrome (OTS), 4 Tips To Keep Energy Levels High On The Bike , 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Put simply overtraining or OTS (Overtraining Syndrome) is less than adequate rest for the amount of training one is doing. The best way to avoid overtraining is to listen to your body both on and off the bike. We encourage you to listen to your body and ride safely. It should remain at a stable baseline that’s consistent with your lifestyle. Cycling is an extreme outdoor activity. Checkout the Velo Goals website. Getting a professional to set your training schedule, gym workouts, nutritional protocol, technique work and peak timing for events, allows you to reach a sense of calmness that training yourself can't provide. At Kass & Moses, we are cyclists as well as bicycle crash attorneys, so we understand the challenges that bikers face. In fact, you may need to take several days or a week off, especially if you have been training hard. However, this is unlikely, and you’ll only lose this capability after extended time off. Carefully planned overreaching is necessary for top riders to reach the elite level. Focus on eating small, frequent meals including adequate protein and fat to keep your blood sugar controlled. The research on whether a single day of hard efforts affects sleep patterns is still undecided but the negative affects OTS have on sleep is clear. From this, their bodies require constant caloric intake and rest. The following 7 symptoms of OTS, has been summarised from Bicycling.com's article: It is important to understand the difference between functional overreaching and OTS (non-functional overreaching) When done right, functional overreaching (as see in, Get some baseline resting heart rate readings during a period where you are well rested. Compare this to OTS where the body is not given a sufficient amount of rest to allow the body to rebuild properly and super-compensate. Overtraining Syndrome is what happens when your body incurs more damage during cycling than it can heal before your next time on the bike. You haven't had an easier week in a while... Usually well structured periodised training includes a certain number of hard weeks followed by an easier week.