Burnout hit me hard this week. Here’s what I learned.

Last week, I came back from a much-needed holiday.

You’d think I’d be full of beans, right?

But after jumping straight back into training—Watt Bike, weights, weekend ride, the usual—I hit a wall.

Saturday's ride? I got through it. I rode pretty strongly.

But something was missing.

The buzz.
The drive.
The joy.

My legs felt like bricks, but it wasn’t just physical. The spark that normally lights me up when I’m out riding… it just wasn’t there.

Then on Sunday, I went for a 10-mile hike. Normally, that’s my thing—fresh air, open trails, big skies.

But it felt like a chore.

Halfway through, I realised: this isn’t just fatigue. This is burnout creeping in.

Overtraining doesn’t always look like “more pain, more gain”

It sneaks up on you.

You start skipping your warm-ups. You stop looking forward to your rides. The “reset” activities you love? They feel like effort.

So this week, I did something that I’ve often told others to do, but rarely do myself…

I stopped. Fully.

I’m giving myself permission to:

Sleep a little longer.
Start my day without a checklist.
Say no to the mental treadmill of “what’s next?”

Not forever. Just long enough to feel human again.

Overtraining: The signs to watch for

If you’re over 40, juggling work, family, and riding goals—this is especially for you. Your body doesn’t bounce back the way it used to. And that’s okay—as long as you adjust accordingly.

Here are the key signs I’ve learned to look out for:

🧠 Mental fatigue – You’re irritable, forgetful, or just “can’t be bothered”

🚴‍♂️ Loss of motivation – You dread workouts you normally enjoy

💤 Poor sleep – Either you can’t fall asleep or don’t feel rested

🍽️ Appetite changes – Craving junk or skipping meals entirely

📉 Performance drops – Same effort, slower pace, heavier legs

🧍‍♂️ Lingering soreness – Muscles don’t recover like they used to

💓 Elevated resting HR – Your heart’s working overtime, even at rest

😤 Mood swings – Anxious, low mood, or just feeling "flat"

What to do if you’re in the burnout zone

Start here 👇

Take 3–5 full rest days
And I mean real rest. No rides. No gym. Just walking, relaxing, sleeping.
Ditch the to-do list
Replace it with one question: “What would feel nourishing today?”
Hydrate like it’s your job
Overtraining often leads to poor hydration. Fix it. Your body needs water to recover.
Eat more whole foods
Especially protein, healthy fats, and slow carbs. Junk food makes fatigue worse.
Sleep > Everything else
Even if it means skipping a workout or getting to bed embarrassingly early.
Ease back in
Start with a zone 2 ride or a short mobility session. Listen for joy, not just “can I push through this?”

How to avoid this in the future

Here’s what I’m doing going forward—and what I’d recommend to every cyclist over 40:

✅ Build in rest weeks every 3–5 weeks
✅ Track your resting HR and mood—both are early red flags
✅ Prioritise sleep, not just training time
✅ Talk to your coach (or yourself!) about why you're pushing
✅ Make your mornings slower and less reactive
✅ Remember: Consistency > Intensity

Final thought:

You can’t outride burnout.

Your best performances, happiest rides, and biggest gains come when you’re well-rested, not just well-trained.

So if you’re feeling flat… don’t ignore it.
That quiet lack of motivation might be your body asking for a break.

And if it is?

Give it what it’s asking for.

You’ll come back stronger—not just in your legs, but in your head too.

Whenever you're ready, here are the ways I can help you:

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