After all the threads on overtraining and myself I hope to get a collection of tips on preventing overtraining.
Let me first tell you about my overtraining experience
Last 6 weeks I have had a total of 5 races and have been training hard for 6 weeks. I really have not taken a week of just easy riding, even the week with no intervals (two internse night rides per week). I have been getting stronger and stronger, to the point that I had my best race ever at Ontario (for me at least) and my best ride ever (Tuesday).
Wednesday I was in the gutter. First I did not want to get on the trainer for LT intervals. I forced myself on and my HR was real low to normal but I still felt strong. I stopped early and took Thursday off. Today I got back on the bike for some sprint intervals but even in warmup I was not as strong as usual, having trouble holding 21 MPH average, previous average for an aerobic ride was 23 MPH. After 5 sprint intervals from 10 MPH to 25 MPH I was shot. I tried a race speed sprint (to 20 MPH, then to 33+ MPH) but had trouble even getting to 25 MPH again. I felt absolutly exhausted.
I am overtrained, enough said. I am taking Saturday off, Racing Sunday, then taking a full recovery week (no intervals, only aerobic riding) including a few rides to the beach to relax. I was reading The cyclist training bible today and what I felt looks like classical overtraining. He sugests a week of aerobic work with a time trial at the end, that is what I am going to do. I should be much stronger by the end of the week.
I want to prevent this next time. I know that I need to take a recovery week every 4 weeks which I neglected. Any other sugestions on how to actually avoid overtraining in the first place?