4 Signs You’re Overtraining (and How to Actually Listen to Your Body)

You’ve probably heard it a million times: "Listen to your body," or "Don’t overtrain." But let’s be honest—that advice is vague as hell. It sounds good in theory, but if you don’t know what you’re supposed to be listening for, how is it even helpful?

I got a comment like this recently on one of my YouTube videos about winter training tips. The commenter had a solid point: Telling people to “listen to their body” doesn’t mean much if they don’t know what signs to watch for.

So, let’s fix that.

Here are four key signs to help you actually listen to your body and avoid overtraining.

1. Your performance is going downhill.

If you’re overtraining, your performance will tell you. Are you struggling to maintain your usual speed? Is your endurance fading? Are your race times slower than they used to be? These aren’t just bad days—they’re your body waving a red flag. When your performance dips and doesn’t bounce back after some rest, it’s a clear sign you’re not recovering properly.

2. You feel constantly exhausted.

Look, fatigue is part of training—it’s how you know you’re working hard. But there’s a difference between being tired and being burnt out. Overtraining fatigue is the kind that sticks around, even after you’ve had a solid night of sleep. If you’re constantly dragging, struggling to stay awake during the day, or feeling mentally foggy, that’s a big sign you’re pushing too hard.

3. You’re getting sick all the time.

Training too much can take a toll on your immune system. Overtraining doesn’t just wear you out physically; it weakens your body’s ability to fight off illness. If you’re getting sick more than usual—colds, infections, flu—your immune system might be suffering because of the stress you're putting on it. It’s your body’s way of saying, “Enough already!”

4. You’re feeling off emotionally.

This one sneaks up on a lot of people. Overtraining doesn’t just affect your body—it hits your mental health, too. If you’re feeling irritable, anxious, or even down for no obvious reason, it might not just be stress from life; it could be your training. Excessive training can mess with your hormones, leading to mood swings or emotional burnout.

So, how do you fix it?

When I work with clients, we focus on balance. Sure, we train hard, but we also emphasize recovery just as much. It’s not about how much you can do; it’s about doing it smartly. That means:

Structuring your training with intense and recovery phases,
Prioritizing rest and active recovery techniques like stretching light rides, and proper nutrition,
Tracking your performance metrics (not just pushing harder all the time),
And most importantly, listening to those fatigue signals.

Wrapping It Up

Listening to your body isn’t just a catchy phrase—it’s a skill that can make or break your training. Recognizing the signs of overtraining isn’t always easy, but it’s essential if you want to stay healthy, keep progressing, and actually enjoy your time on the bike.

Pay attention to those key signals: declining performance, constant fatigue, frequent illness, and emotional burnout. When you catch these early, you’ll have a much easier time getting back on track.

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