Overtraining in cycling: the danger of excess mileage

Overtraining isn't just a problem for professional cyclists and elite athletes. More and more cycling enthusiasts are taking on new challenges. L'Étape du Tour, the Paris-Roubaix Challenge, the Tour of Flanders, or the ascent of a mythical mountain pass such as Alpe d'Huez, Mont Ventoux, Tourmalet... there's no shortage of challenges. Setting goals is essential for staying motivated, working more efficiently and measuring progress. However, by always wanting to go further, higher, harder, faster... excessive exercise can be harmful to your health. Even if we're not all equal when it comes to the perception of "too much", and it's specific to each person's abilities and state of fitness, it's easy to fall into over-training.

What is overtraining?

A kind of burn-out, the "overtraining" syndrome manifests itself in chronic fatigue, diminished performance, sleep and digestive problems, irritability, loss of motivation, loss of appetite, the onset of injuries and disgust with the sport. In the saddle, legs no longer respond. Physical and psychological fitness are also lacking. One under-performance follows another. You increase your training sessions, thinking they're not enough. You enter a vicious circle. Fatigue builds up and persists even after periods of rest. The body can't keep up. Overtraining is often blamed on an excessive workload, both in terms of frequency and intensity, excessive striving for performance, or a succession of competitions that are too high or too close together. However, it results from an imbalance between the workload and recovery phases. Recovery phases are essential to enable the body to replenish its energy reserves and regenerate itself. Let's not forget that overcompensation occurs when the body recovers sufficiently after a period of intense training to become stronger and perform better.

Better safe than sorry!

Overtraining is multifactorial. You can avoid it by taking action on various factors.

• Recovery. It's just as important as training. The body needs time to recover after exercise in order to rebuild itself. Whether your thighs are burning or you hardly feel a thing, it's essential to schedule active (aerobic exercise, around 60-70 rpm, at low power) and passive (massage, recovery socks, cryotherapy, etc.) recovery sessions, two days off a week.
• Avoid training every day. Taking time for yourself and letting go will help you come back feeling "fresher" both physically and mentally.
• Nutrition. Fructose helps rebuild carbohydrate reserves in the liver. Glucose helps restore muscle sugar reserves. Vegetable and animal proteins help regenerate muscle fibers. Foods rich in antioxidants fight free radicals and reduce inflammation. 30 minutes after training, take advantage of the metabolic window to have a recovery snack combining carbohydrates and proteins.
• Hydration. Pedaling leads to a loss of water and electrolytes (sodium, potassium, iron, etc.), hence the importance of drinking during and after your ride. Mineral-rich waters help to rehydrate and replenish lost water and electrolytes, preventing dehydration and promoting recovery.
• Sleep. Hours spent under the comforter are also essential for a good night's sleep.

Cycling is a demanding sport which requires rigorous physical preparation, well-structured planning and respect for the necessary recovery times. Follow these tips to preserve your health and your passion for cycling!

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