Training & Nutrition - Over training

I was just looking at my motion based details and saw that I was climbing a hill which gradually increased grade all the way up to 19% for an hour and my HR never went down below 170bpm. I stayed mostly in the 180's and my max HR is 195bpm. Is this too much for my cardio? Every single time I get in this zone It doesn't hurt, but I do notice my HR after a ride is always high, especially when I go to bed at night. I normally ride in this zone quite often, probably 75% of my rides. My HR before I go to bed seems to be in the 80-90 range. I know my resting HR is around 40-50's. Am I over training my cardio?

What is your HR when you wake up?

The higher heart rate at night may be due to other factors, like stress/caffiene/digestion.

I was just looking at my motion based details and saw that I was climbing a hill which gradually increased grade all the way up to 19% for an hour and my HR never went down below 170bpm. I stayed mostly in the 180's and my max HR is 195bpm. Is this too much for my cardio? Every single time I get in this zone It doesn't hurt, but I do notice my HR after a ride is always high, especially when I go to bed at night. I normally ride in this zone quite often, probably 75% of my rides. My HR before I go to bed seems to be in the 80-90 range. I know my resting HR is around 40-50's. Am I over training my cardio?

You don't mention what your goals are, but riding at that sort of pace isn't good if you want to improve.

You generally want to spend the bulk of your time at reasonable heart rates (probably below 150-155 BPM for you (this is an estimate)), and spend a little time doing intervals all out.

What is your HR when you wake up?

The higher heart rate at night may be due to other factors, like stress/caffiene/digestion.

Waking up its in the high 40's low 50's.

You don't mention what your goals are, but riding at that sort of pace isn't good if you want to improve.

You generally want to spend the bulk of your time at reasonable heart rates (probably below 150-155 BPM for you (this is an estimate)), and spend a little time doing intervals all out.

Why isn't that pace good if I wanted to improve? Isn't that helping my cardio adapt to that kind of stress?

You are climbing more or less at lactate threshold. I used to have trouble getting overtrained from having too much fun. I bought a Polar 720i HRM which downloads into my computer, where the software keeps track of my time-in-zone for the week. Now I keep the LT work down to 1-2 hours/week, depending on my total riding time, so maybe 10-15% of total. I also need 10-20 minutes/week of over-LT work for peak fitness. But that's just me. You have to find what's right for you. And there are probably better HRMs available now.

You seem to recover very well. Maybe you're young. I'd say that as long as your morning resting HR stays in the high 40-low 50 range, and you have no trouble accessing LTHR when you're riding, you're fine. Definitely not overtraining, as inability to achieve high HR and high MRHR are the classic symptoms.

OTOH, is this the best way to train? Who knows? Thankfully we are all different. You could try increasing the amount of lower HR work and decreasing LT work and then once/week see if you are faster or slower in comparison to the climbers with whom you ride. For me, it's consistent lower HR work during the week - zone 1 and 2 work, but mostly zone 2 with a few short efforts, that gives me the best weekend performance.