How to Avoid Overtraining at the Beginning of the Season

The days are getting longer and the weather is getting warmer—signs that for most cyclists, race season is drawing closer. After months of being confined to basement trainer sessions, the sunshine can cause many riders to inadvertently increase their training too quickly.

Riders commonly slack off in winter. Once the snow melts and the weather warms, the temptation to try to regain last year's fitness as soon as possible can be difficult. Yes, you should take advantage of the more pleasant weather, but doing too much too soon can negatively impact the rest of your season.

To get back in shape the right way, use these four tips to gradually increase your mileage so you can avoid injury and stay sharp throughout the year.

More: What is Overtraining Syndrome?

Increase Your Training Load Gradually

Generally, it's recommended that you increase training load no more than 10 percent each week. For less experienced cyclists, it might be a safer option to follow a five to eight percent increase. Because training load is a product of training volume and intensity, it can be difficult to calculate.

The type of training you do has an impact on how much you should increase your mileage too. Riding eight hours in a week in zones 1 to 2 is very different from riding eight hours with VO2 max intervals sprinkled into the mix.

By using a Performance Manager Chart and by monitoring both your acute (short term) and chronic (long term) training load, you can take both volume and intensity into account when increasing your training.

More: How to Prevent the 6 Most Common Cycling Injuries

Include Sufficient Rest

Scheduling recovery time can be difficult for motivated cyclists. The reality is, your body needs time off in order for it to adapt to the training demands placed upon it. Continually stressing your body day after day without scheduled recovery won't make you a faster rider.

To see the most benefits from your training, hard blocks of training should always be followed by a period of rest. Include at least one complete rest day every 7 to 10 days, and make sure that your recovery rides are at recovery intensity.

Listen to Your Body

As you increase your training load, it's normal to have some soreness and fatigue. If you have significant soreness the day after a ride, and you're lacking the energy for a high quality workout, this is an indication that you're not adapting well to the training. Take a rest day, decrease your training load, and be more conservative in your weekly increases.

More: How to Tell When You're Overtraining

Take Care of Yourself

There are many variables that factor into training success. A healthy, balanced diet that is filled with fresh fruits and vegetables, whole grains and lean protein will give your body the vital nutrients it needs.

Additionally, adequate sleep is necessary to give your body the time it needs to repair the muscle damage that occurs during training. As your training load increases, the hours you sleep will need to be increased as well.

The weather this time of year is great for cycling. The start of the race season has everyone motivated and excited. Don't set yourself back by overtraining before the season begins. The negative long-term effects of injury or illness aren't worth the risk. Get out and ride, but train smart. Your race results will reflect it.

More: 22 Nutrition Tips to Help Cyclists Recover From Overtraining

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