as a former weight lifter it was easy to know when you were over training. If you are lifting past 45-60 mins its over training. if you are lifting a body part more then 2 times a week its over training.

my question is with cycling how do i know when i am over training? I like to ride multiple times a week. If I go out and do intense intervals, the next day is ok to do it again? How often should I have a rest day? How many days in a row is it ok to go intense and hard (hill climbs, intervals, ect).

It depends...

No, really, it does. It depends on your standard of fitness, on how old you are, on how big an aerobic base you have, on how intense and hard your intense and hard days are.

But however fit you are, and however big a base you have, I can't remember seeing any coach or training manual recommend intense interval sessions on successive days, at least not on a regular basis. As a weight lifter you'll know that you break muscle down while lifting, and build it at rest. Cycling is similar in that respect. You get fitter as you recover and compensate for the effort.

im 25. great shape. great diet. taking aminos, beta alinine, and aakg (nitric oxide).

I usually mix a single week with (in no particular order):

*2 day* intense intervals 2 mins hard 4 mins rest for 8 sets and then finish my ride at an enjoyable casual pace. anywhere from 15-30 miles.
*2 days* 8 mile hill climbing route. I go as fast and hard as I can the whole time.
*1 day* aprox 50+ miles tour.
any remaining times in the week I rest or I ride are just for casual, easy, or with my family (pulling a trailer at low speeds).

Do you use a heart rate monitor or powermeter?

I have the most unscientific method of determining when to back off. My legs feel horrible and I can barely move my HR into zone 4 = time to back off and let things repair themselves. Fortunately I have a bike free family vacation coming up.

no i dont. its def on my list of items to eventually buy.

OK. It's difficult to comment intelligently without having any data, but your weekly programme seems to me to be too dominated by intensity. You don't say how hard your 50mile "tour" is, but if I assume it is at an easy pace you seem to be going hard all the rest of the time. Nothing in the middle.

The "sweet spot" for maximising the aerobic benefits of your training is at a tempo that you can maintain for between one and two hours. I'd include at least one ride like this, and dump one of the interval sessions. Not sure I'd do both of the hill rides, either - though given how short they are, that may be OK.

Andrew Coggan has a good article on Power Training Levels that provides good descriptions of the various training levels. Basically you shouldn't be doing what you've classed as intense intervals on consecutive days. You may be able to but you won't be going as hard as you should on the 2nd day. It doesn't sound like you have a huge volume so I don't think you're at risk of overtraining. If you build up at a reasonable rate, a young guy like you should be able to train 20+ hrs/wk and I don't think you're there yet.

Ideally, you would get a powermeter but in lieu of that, since you have hills to train on you should be tracking your times on the hills and you should be seeing an improvement. If you start to have trouble hitting your target times on particular hill segments then you may need to take a day off.

yeah weight training is definitely different that running; swimming & cycling for sure. I think you can tell if you are over training in these sports but you need a long period of time to discover that 1) you are not gaining mass; strength or speed 2) have suffered an "overtraining" type injury

I like to ride hard, as hard as I can (2 hrs) and then rest those legs and glutes for at least a couple days. Alternating with other sports allowed me the luxury to make the most gains in mass and strength.

I was working for body transformation which may not be your goal so your training may be focused differently.