• Home
  • SUBSCRIBE!
  • Garmin Edge Bike Computers
    • Garmin Edge Bike Computers Compared
      • Garmin Edge 1040 vs 1030 Plus: What’s the Difference?
      • ALL GARMIN EDGE BIKE COMPUTERS COMPARED: 130 Plus vs Explore vs 530 vs 830 vs 1030 Plus
      • Garmin Edge 1040 vs 1030 Plus vs 830 vs 530 Bike Computers: In-Depth Comparison, Reviews and Videos
      • Garmin Edge 530 vs 830: What’s the Difference?
      • Garmin Edge 1030 Plus vs Garmin Edge 1030. What’s the Difference?
      • Garmin Edge 1030 Plus vs. 130 Plus – Premium vs. Budget Bike Computers
      • Garmin Edge 830 vs 820: What’s the Difference?
    • Which is the Best Garmin Edge Bike Computer?
      • Which Garmin Edge Bike Computer has the Longest Battery Life?
      • Which Garmin Edge Bike Computer is Best for Mountain Biking?
    • Are Garmin Edge Bike Computers Worth It?
    • Garmin Edge vs. Wahoo Bike Computers
      • Garmin Edge 530 vs Wahoo ELEMNT Bolt
      • Garmin Edge 130 Plus vs Wahoo ELEMNT Bolt: Which is Better?
      • Garmin Edge 520 Plus vs Wahoo ELEMNT
    • 9 Great Upgrades to the Garmin Edge 530
    • 9 New Features in the Garmin Edge 830
    • The New Garmin Enduro Smart Watch – a Good Choice for Cyclists?
  • About
    • Start Here!
    • Contact Us
  • Product Reviews
    • 7 Great Budget Bikes You Can Buy on Amazon in 2023
    • 7 of the Best Budget E-bikes under $1000 for 2023
    • Bike Computer Reviews
      • 7 of the Best Budget Bike Computers for 2023
      • All Garmin Edge Bike Computers Compared: Edge 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040
      • Best Cheap Bike Computers Under $65 – Includes Budget Wireless Computers
      • Best Bike Computers – Includes CatEye, Garmin, and Wireless Bike Computers
      • Quick Links to our Best Posts about Bike Computers
    • Cycling Gear Reviews
      • How to Choose the Best Cycling Balaclava
        • 7 of the Best Cycling Balaclavas to Keep Your Head Warm this Winter
      • 7 of the Best Waterproof Cycling Jackets for Men and Women
        • 7 of the Best Women’s Cycling Jackets – Waterproof and Windproof
        • The Three Different Kinds of Cycling Jackets
        • Showers Pass Elite 2.1 Waterproof Cycling Jacket Review
        • Best Cheap Cycling Jackets under $100
        • Best Windproof Cycling Jackets
      • 7 of the Best Waterproof Cycling Pants for Men and Women
        • Showers Pass Rogue Cycling Pants – Review by Mrs. Average Joe Cyclist
        • 3 Regular-Looking Pants that Work Well as Cycling Pants
      • Best Waterproof Cycling Gear for Men and Women
      • 7 of the Best Cycling Jerseys
        • Two of the Best Women’s Cycling Jerseys: Pearl Izumi and Sugoi
      • 7 of the Best Dog Bike Baskets and Dog Carriers
      • Adidas Cycling Glasses – Review after Eight Years of Use
      • The New Garmin Enduro Smart Watch – Is it a Good Choice for Cyclists?
    • Garmin Edge and Wahoo Bike Computers
      • Garmin Edge Bike Computers Compared: Versus Posts!
        • ALL GARMIN EDGE BIKE COMPUTERS COMPARED: 130 Plus vs Explore vs 530 vs 830 vs 1030 Plus
      • Garmin Edge vs. Wahoo Bike Computers
        • Wahoo ELEMNT Bolt vs. Garmin Edge 130 Plus Bike Computers: In-Depth Comparison, with Videos
        • Garmin Edge 520 Plus vs Wahoo ELEMNT
      • Garmin Varia Vision and Varia Rear Light Radar
      • How to Upload Your Bike Rides to Strava While Garmin Connect is Down
    • Bike Pannier Reviews
      • 7 of the Best Waterproof Bike Panniers
      • Review of the Two Wheel Gear Convertible Pannier/Backpack
      • Best Waterproof Bike Panniers for Touring and Commuting: Ortlieb Bike Panniers
      • Two Wheel Gear Classic 3.0 Garment Pannier for Bike Commuters – Review by Mrs. Average Joe Cyclist
      • Best Commuter/Bike Touring Panniers: Two Wheel Gear Classic 3.0 Garment Pannier Review
    • Bike Light Reviews
      • Complete Guide to Bike Lights
        • Best Budget Bright Bike Headlight – Lumintrail Review
        • Best Bike Light under $40 – Serfas Thunderbolt Tail Light Review
        • 7 of the Best Bike Lights for Night Riding and Commuting in 2023
        • Reelight Rl721 Bike Lights Review – Lights that are ALWAYS on
        • How to Choose the Best Bike Light
      • When to Use Flashing Bike Lights
      • Quick Links to Our Best Posts about Bike Lights
    • Bike Saddle Reviews
      • 9 of the Best Road Bike Saddles for 2023
      • How to Choose the Right Bike Saddle
      • Zacro Gel Seat Cover – a Budget Solution for Saddle Discomfort
    • Headphone Reviews
      • Best Headphones for Safe Cycling
      • Aftershokz XTrainerZ Headphones – Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming
      • Review – AfterShokz Trekz Cordless Open Ear Bone Conduction Headphones for Safe Cycling
      • Jaybird Tarah Wireless Headphones Review
    • 7 Reasons to Use a Power Meter on Your Bike
  • Bike Computer Reviews
    • Best Cheap Bike Computers Under $65 – Includes Budget Wireless Computers
    • Garmin Edge Bike Computers
      • Garmin Edge Bike Computers Compared
        • ALL GARMIN EDGE BIKE COMPUTERS COMPARED: 130 Plus vs Explore vs 530 vs 830 vs 1030 Plus
        • Garmin Edge 1030 Plus vs Garmin Edge 1030. What’s the Difference?
      • Garmin Edge vs. Wahoo Bike Computers
        • Garmin Edge 530 vs Wahoo ELEMNT Bolt
        • Wahoo ELEMNT Bolt vs Garmin Edge 130 Plus Bike Computers: In-Depth Comparison, with Videos
        • Garmin Edge 520 Plus vs Wahoo ELEMNT
        • Garmin Edge 520 vs. Wahoo ELEMNT
    • 7 of the Best Budget Bike Computers for 2023
    • Quick Links to our Best Posts about Bike Computers
    • Best Bike Computers – Includes CatEye, Garmin, and Wireless Bike Computers
    • 9 Great Upgrades to the Garmin Edge 530 – Garmin’s Game-Changing GPS Bike Computer
  • Health Benefits
    • Cycling Weight Loss
      • A Guide for Fat Cyclists
      • How Cycling Can Help You to Lose Weight
      • The Top 10 Ride Your Way Lean Eating Rules, for Effective Weight Loss
      • 7 Steps to Lose Weight Cycling
      • How Many Calories Do You Burn Cycling?
      • How Many Calories Can You Burn Riding an Ebike?
      • Top 10 Tips to Lose Weight Cycling
      • Our Best Lose Weight with Cycling Posts
      • Intermittent Fasting, Cycling, HIIT, and Weight Loss
    • Cycling and Aging
      • Science Shows HIIT on a Bike is the Best Exercise to Fight Aging – And We Show You How to Do it!
      • 5 Great Reasons to Take Up Cycling During Retirement
      • Science Says Exercise is a Miracle Cure and Protects You from Diseases
      • Science Proves Cycling Can Help You to Stay Strong as You Age
      • Science Shows that Cycling Really Does Fight Aging
      • 7 Tips to Help You Keep Mountain Biking after Age 40
      • Case Studies: Three Seniors who Regained their Health with E-Bikes
    • Cycling Knee Pain
      • 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
      • Video: 3 Exercises for Cycling Knee Pain
      • 7 Ways to Prevent Cycling Knee Pain
      • How to Cure Cycling Knee Pain with a Miraculous, Cheap Cure
    • Cycling and Strength
      • Top 7 Strength Building Exercises for Cyclists
      • 5 Great Strength Exercises for Cyclists
      • Science Says Cycling Can Help You to Stay Strong as You Age
      • How Strength Training Can Boost Your Cycling Speed and Quality of Life
    • Cycling and Sleep
      • How Cycling Helps You to Sleep Better and Get Healthier
      • One in Three Cyclists Experience Reduced Stress Levels
      • Why Cycling May Be the Sleep Aid You Need
      • How I Became a Bike Commuter and Shed Stress Immediately
    • Cycling and Brain Health
      • Science Shows Five Ways that Cycling Boosts Your Brain Function
      • Research shows that cycling makes your brain grow
    • Kids biking
      • 7 Easy Steps to Teach a Child to Ride a Bike
      • 7 of the Best Baby and Child Bike Seats to Keep Your Child Safe – Reviews and Videos
      • 7 Tips for Parents to Keep your Kids Safe on their Bikes
      • How to Transport Kids on Bikes (Video and Infographic)
      • Babies and Bikes: How to Get Kids Active from the Start
      • How to Encourage Kids to Ride Bikes
        • How to Help your Kids Bike to School
A Blog for Average People who LOVE to ride bikes!

Average Joe Cyclist

A Blog for Average People who LOVE to ride bikes!

  • Cycling Training Plans
    • Our Most Successful Cycling Training Plans
    • How to Get Bike Fit: Complete Bike Training Plan
    • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 1
    • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
    • Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 3 – Preparing for Your First Race
    • 7 Reasons to do High Intensity Interval Training (HIIT) on Your Bike – and How to Do It
    • Top 7 Strength Building Exercises for Cyclists
    • Science Shows HIIT on a Bike is the Best Exercise to Fight Aging – And We Show You How to Do it!
    • Workouts and Stretching for Cyclists
      • Complete Guide to Stretching for Cyclists
      • Stop Doing Crunches! 10 Minute Complete Core Workout for Cyclists
      • Updated Video: 3 Hip Stretches to Cure Cycling Hip Pain
      • 5 Benefits of Cross Training for Cyclists
    • How to Protect Your Testosterone Levels from Over-Training
    • Research shows Amazing Benefits of Sprint Intervals in Cycling
  • Indoor Cycling Training
    • 7 of the Best Budget Indoor Bike Trainers
    • 5 of the Best Smart Indoor Trainers for Effective Indoor Training
    • How to Set Up a Zwift Indoor Training System on Any Budget
    • Guide to Smart Turbo Indoor Trainers
    • How to Get Started with Stationary Biking: A Guide to Stationary Bikes
  • Cycling with Dogs
    • 7 of the Best Dog Bike Baskets and Dog Carriers
    • How to Train Your Dog to Safely Run Next to You When You Are Cycling
    • Complete Guide to Taking Your Dog on Bike Rides in a Bike Basket
    • 6 Steps to Gently Train Your Dog to Go On Bike Rides With You
  • Lose Weight!
    • Cycling and Weight Loss
      • 7 of the Best Budget Indoor Bike Trainers for 2023
      • 5 Quick and Easy Tips to Lose Weight Cycling
    • Our Best Lose Weight with Cycling Posts
    • Cycling Nutrition
      • Best Matcha Tea for Cyclists: My Matcha Life
        • How to Make Matcha Tea
      • How Protein Helps your Post Bike Ride Recovery
      • 5 Best Protein Supplements for Exercise Recovery and Health
    • Cycling Training Plans
      • How to Set Up a Zwift Indoor Training System on Any Budget
      • Average Joe Cyclist’s Beginner’s Bike Training Plan
    • Cycling and Health
  • Tips & How-Tos
    • How to Prevent & Cure Cycling Knee Pain
      • Video: 3 Exercises for Cycling Knee Pain
      • 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
    • How to Change Gears on a Bike – Beginner’s Guide
    • Bike maintenance
      • How to Fix a Flat Bike Tire
      • How to Get Your Bike Ready for Safe Winter Cycling
    • Top 10 Tips to Keep your Bike from being Stolen
    • Smart Phone vs a Bike Computer for Recording Bike Rides – Which is Better?
    • How to Set Up a Zwift Indoor Training System on Any Budget
    • Do You Need a Cycling Jersey?
    • Complete Guide to How to Buy and Sell Bikes on Craigslist
      • How to Buy Used Bikes on Craigslist (and Other Online Marketplaces)
    • How to Understand Bike Terminology
    • 5 Things You Need to Know about Hydration for Cyclists
      • Hydration for Cycling – How Much Fluid do You Need?
  • Bike Commuting
    • Bike Commuting Tips
      • Top 10 Tips on How to Avoid a Sore Butt from Cycling
      • How Women Cyclists Can Prevent Saddle Soreness and Associated Issues
      • How to Choose the Best Bike Light
      • The 7 Biggest Mistakes People Make When They Try to Start Bike Commuting
      • 7 Tips for Going Car-Free
      • Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?
      • Best Bike Light under $40 – Serfas Thunderbolt Tail Light Review
      • 5 Ways to Stay Visible in Traffic When Cycling
      • The 7 Biggest Mistakes People Make When They Try to Start Bike Commuting
      • 7 Helpful Tips for New Bike Commuters – Don’t Start Bike Commuting Until You Read This!
    • Winter Cycling
      • Safe Winter Cycling – How to Cycle Safely in the Winter
      • How to Dress for Winter Cycling – Cycling Clothes that will Keep You Warm and Dry
      • Our Top Tips to Keep You Warm and Dry for Fall and Winter Cycling
      • How to Get Your Bike Ready for Safe Winter Cycling
      • Quick Links to Our Best Posts about Cold Weather Cycling
    • Safety for Cyclists
      • Top 10 Tips to Not Get Hit by a Car on Your Bike
      • When to Use Flashing Bike Lights
      • 7 of the Best Bike Lights for Night Riding and Commuting
      • Aftershokz XTrainerZ Headphones – Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming
      • Best Budget Bright Bike Headlight – Lumintrail Review
    • Benefits of Being a Bike Commuter
      • Survey Shows London Bike Commuters are Happier and More Productive
      • What Is the Function of Myelin in the Body?
      • Research shows that cycling makes your brain grow
    • Bike Maintenance
      • How to Get Your Bike Ready for Safe Winter Cycling
      • How To Clean Your Bike Chain the Easy Way
      • How to Fix a Flat Bike Tire
      • Inspirational Video: How to Fix a Bike Flat – with No Hands
    • Cycling Infrastructure
      • 3 Reasons Why We Need Separated Bike Lanes
      • Research reveals a surprising benefit of separated bike lanes
      • Montreal Cycling, Part 3: Separated Bike Lanes – What Other Cities can Learn from Montreal
      • Cycling and the Post-Covid Transformation
You are here: Home / Cycling Tips and How-Tos / How to Protect Your Testosterone Levels from Over-Training

How to Protect Your Testosterone Levels from Over-Training

February 18, 2017 by Average Joe Cyclist

Pin
Share
Tweet

Avatarwp-user-avatar wp-user-avatar-96 photo

Are You Over-Training?

It is possible for athletes to push themselves too much and over-train. The result can be lower levels of testosterone. Lower testosterone levels decrease your body’s ability to repair and recover, so your fitness improvements may slow down or even stop. This post by Guest Poster Dave Henly describes 3 warning signs of over-training that you should look out for. It also includes 4 tips to prevent over-training and boost testosterone levels.

This post describes 3 warning signs of over-training that you should look out for. It also includes 4 tips to prevent over-training and boost testosterone levels. Testosterone is critical for recovery
This post describes 3 warning signs of over-training that you should look out for. It also includes 4 tips to prevent over-training and boost testosterone levels. Testosterone is critical for recovery

You did two-a-day workouts in high school. Nobody was talking about over-training then. As long as you weren’t injured, you played. In my college days, I would typically get up and ride my road bike for two hours before class. I’d then do a hard ride with the cycling team 2 or 3 nights a week. At what point was I over-trained? At what point should I have started to worry?

Does Over-Training Exist?

Many athletes think over-training is the lazy athlete’s excuse not to work out. (Have you ever noticed how often “over-training” is discussed when leg day comes around?) In forums, “broscientists” advocate that with enough water and protein powder, you can push through anything. They want the phrase “overtraining” abolished from our vocabulary. Of course, you have the other side of the coin with athletes who purposefully shorten their workouts and plan excessive rest days from an irrational fear of overtraining.

As you can imagine, the truth lies somewhere in the middle.

What Causes Over-Training?

Over-training is an imbalance between fitness and recovery (Sports Medicine, 1988, 6.2).  It’s common to over-reach. Athletes re-entering a sport may expect their fitness capacity to be greater than it is.

As a dad, I struggle to maintain a workout schedule and am often tempted to sacrifice sleep to complete my workout. That half-marathon training plan calls for 8 miles, and, by George, I’m going to complete my 8 miles. Devoted athletes may hold themselves to a high volume workout load without regard to external factors. A new baby in the house, a new job assignment, a divorce, a loss of a family member, a head cold, a move … all of these things stress the body and must be interpreted as a reduced capacity to train.

Because the brain is such an amazing thing, it is possible for athletes to “push through” and continue to complete impressive workouts well after they’ve begun down the slope of overtraining. After all, “no pain, no gain” is our greatest slogan. In short, overtraining occurs when the stress of life and your workout schedule requires more recovery time than your diet and sleep schedule currently allow.

Try to make your training bike rides as much fun as possible. This will help you to stick to your training plan
Because the brain is such an amazing thing, it is possible for athletes to “push through” and continue to complete impressive workouts well after they’ve begun down the slope of overtraining

The Impact of Over-Training on Your Hormones

Endurance sports can be especially hard on your testosterone. In a British Journal of Sports Medicine study, men who ran 90 kilometers a week (seriously, though, who does that?) had lowered testosterone compared to those who “only” ran 65 kilometers a week. Their testosterone was within the normal ranges, but lower than the men who ran the lower mileage.

We know that increased testosterone gives us the ability to recover faster, add more muscle, burn fat better and even boost our thinking ability. Keep in mind that these athletes were experiencing lower testosterone but were not considered to be “overtraining.” Long, intense cardiovascular sessions increase your body’s cortisol output. Professional endurance athletes experience enlarged adrenal glands from their body’s constant need for more cortisol.

All Garmin Edge Bike Computers Compared with Chart and Videos
Garmin Edge 130 Plus vs Garmin Edge Explore vs Garmin Edge 530 vs Garmin Edge 830 vs Garmin Edge 1030 Plus

Cortisol Depresses Testosterone

It is not just endurance athletes who can suffer from overtraining. Strength training can put you there as well. The body’s response to too much stress is the same, no matter the trigger. When stress increases, the body produces more cortisol. It doesn’t matter if that cortisol comes from your boss yelling at you or from starting a new workout plan that is too ambitious.

Cortisol is cortisol, and it will kill your testosterone levels every chance it gets.

3 Easy Ways To Know if You Are Over-Training

#1 Resting Heart Rate can be Increased by Over-Training

One of the first things I do every morning is check and chart my heart rate. I have a fitness watch that can check the heart rate with a couple of taps on the screen, and I want to get three readings before checking my phone or moving too much. This gives me an average baseline. If I notice one morning that my resting heart rate starts is above the baseline, I’ll first push for more hydration.

Hydration is one of the biggest causes for heart rate increase. If my hydration and rest are on point, then an increase of 6 bpm over my baseline averages is a likely sign that my body needs more recovery support, and a reduced workload.

#2 Are You Irritable, Depressed and Fatigued? Your Body Might be Telling You it’s Feeling Over-Trained

It's possible for irritability, depression and fatigue to be caused by your over-trained body, not by your brain
It’s possible for irritability, depression and fatigue to be caused by your over-trained body, not by your brain

It’s possible for irritability, depression and fatigue to be caused by your over-trained body, not by your brain. If you are fighting irrational depression, fatigue, and irritability, it is important to find time to sleep.

My personal formula is to take a day off the gym and a hard-core combination of no screens for two hours before bed, along with a melatonin supplement to induce tiredness an extra hour early. Sometimes a day away from the gym and nine hours of sleep is all it takes. If you are still struggling to get on top, there is nothing wrong with scaling back your workouts to 25% for a week.

At 25% intensity and duration, I don’t even feel like I’m working out. But it puts me in a good range of “active recovery” where the muscles are still moving but aren’t under stress.

#3 Performance Losses can be Caused by Over-Training

“I just don’t know why …”

I’ve achieved some of my best performance improvements by focusing on recovery. Yoga, massage, sleep, and nutrition are my favorite tools. Performance improvements do not come from incrementally increased workout loads but from your body’s ability to adapt to the new levels.

If your body is not adapting, then you need to troubleshoot. Here are some of the key questions I ask:

  • What stress is in my life?
  • How is my sleep?
  • How is my nutrition?
  • Am I getting adequate calories?

Bonus Sign of Over-Training: A Flu Or Cold

These illnesses may be a sign of over-training. Or it may be something you contracted at the gym. Either way, you need to slow down when sick. I still advocate working out, but recognize that your body is already under stress, and you must dramatically reduce your work out.

Induce too much stress by trying to be superhuman, and all you’ll have to show is elevated cortisol and lowered testosterone.

You Are at Low Risk of Over-Training

Over-reaching – or short-term over-training – is very common. And if you over-reach long enough, you can enter the realms of over-training. If you reach the scientific definition of over-trained, you will need several months of recovery. It takes the body time to find balance.

But even when I was riding my bike 20 hours per week, going to college and working at the bike shop, I doubt that I ever reached a point where I was fully over-trained. I would watch out for the major symptoms and take an extra rest day now and again if my performance insisted on staying compromised.

However, the risk of over-training emphasizes the importance of proper recovery. You aren’t going to reach your peak if your diet is full of chemicals and nutrient-deficient food. Anytime you add more volume or intensity to your workout, make sure that you aren’t paying taxes or going through a divorce at the same time. Most importantly, give yourself plenty of sleep and adequate amounts of quality food.

The risk of over-training emphasizes the importance of proper recovery
The risk of over-training emphasizes the importance of proper recovery

Listen To Your Body

Our bodies complain a lot about everything. And if we quit every time our bodies whined, we’d never improve. I know I wouldn’t! If you are like me, you get good at tuning out your body and powering forward.

But as athletes, we need to take time and listen to our bodies. The symptoms I described above can guide you in determining if your body is being cranky, or is indeed showing signs of over-training.

How to Protect Your Testosterone Levels

#1. Lose Weight

It is well known that a high percentage of body fat decreases testosterone. Many of us are working to get in shape and are starting with an overweight BMI. Until we can get those pounds off, we are likely battling lowered testosterone. Low testosterone is going to slow our recovery ability and make us more susceptible to increases in cortisol.

At this stage, consistency is key. Spending 20 minutes a day on an indoor machine is going to be more beneficial for you at this stage than punishing your body with a two-hour ride every weekend. (See The Top 5 Best Indoor Stationary Cycling Fitness Bikes.)

The volume stays the same in each scenario, but the cortisol increase will likely be greater in the latter.

#2. Do More Strength Training

We endurance athletes don’t like to spend much time in the gym. But strength training can offer a few benefits that endurance sports cannot. And one of those is an increase in testosterone. Focus your workouts on those big leg muscles if you are serious about a testosterone boost.

Strength training offers a few benefits that endurance sports cannot, including an increase in testosterone. Focus your workouts on those big leg muscles if you are serious about a testosterone boost
Strength training offers a few benefits that endurance sports cannot, including an increase in testosterone. Focus your workouts on those big leg muscles if you are serious about a testosterone boost

#3. Supplement with Zinc and D3

The science on Zinc supplementation is a little spotty. However, I like to take a half dose of ZMA (Zinc, Magnesium Aspartate and Vitamin B6) before bed since my sleep tracker indicates that I get about 2 to 3% better sleep when I take ZMA versus when I don’t. Some of the research says that Zinc boosts testosterone. Some of it says that they can’t measure an improvement.

Vitamin D3 is another supplement that is showing results for those who have deficient D3 levels. When you boost the D3 in those who are deficient, it increases low testosterone to normal levels. With as much time as I have to spend inside at my day job, I figure this one is a no-brainer.

#4. Get More Sleep

In case I haven’t harped on this one enough, sleep is critical. If there were one point I could revisit on sleep, it would be that screens are the enemy. I keep “real” books by my bed for reading 30 minutes before sleep.

I see so many of my friends complaining on Facebook at 2 a.m. that they can’t sleep. And that may be the case. But very few of them are willing to cut the screen time as it gets close to bed. The light from the screens throws off our circadian rhythm. And if you want to sleep, you have to get your rhythm back.

The Bottom Line on Over-Training

Although endurance athletes are at an increased risk of decreased testosterone and over-training, the risk of over-training to the point that you need multiple weeks of recovery is low. However, it is possible to reduce your testosterone levels (and slow your progress) by not recognizing outside stress factors and adjusting your workout load and recovery efforts to compensate.

By keeping an eye out for the 3 warning signs of over-training and implementing the 4 tips above, you can decrease your risks of over-training and protect your testosterone levels.

Guest Poster Dave Henly

Guest Poster Dave Henly
Guest Poster Dave Henly

This Guest Post was written by Dave Henly. Dave began racing road bikes in high school and worked his way through college in a bike shop. He tries to help new riders get into the sport by sharing the best bike deals he finds online. You can follow Dave’s blog here.

Check Out Our Most Popular Posts!

  • 7 of the Best Health and Fitness Trackers
  • Best Budget gifts for cyclists
    Best Budget Gifts for Cyclists - Under $15 and Under $30
  • Our Ultimate Gift Guide for Cyclists - 90 Top Picks from Budget to Luxury
  • They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers
    What's NEW about the Garmin Edge 1040? Garmin Edge 1040 vs 1030 Plus: What’s the Difference?
  • All Garmin Edge Bike Computers Compared
    ALL GARMIN EDGE BIKE COMPUTERS COMPARED! 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040
  • 7 of the Best Budget Bike Computers
  • 7 best dog bike baskets
    7 of the Best Carriers to Take Your Dog on Bike Rides
  • This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)
    Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos
  • Garmin Edge 530 vs. Wahoo ELEMNT Bolt
  • 7 of the best indoor bike trainers
    7 of the Best Budget Indoor Bike Trainers
  • Garmin Edge 130 Plus vs. 1030 Plus. Would a much CHEAPER bike computer work for you?
  • 7 of the Best Cheap Bike Computers under $65 – Includes Budget Wireless Computers
  • 7 of the Best Fitness Trackers for Cyclists to Track Bike Rides
  • Best road bike saddles
    9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post
  • 7 of the Best Bike Computers
  • 5 of the Best Smart Indoor Trainers for Effective Indoor Training
  • 9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don't overheat your core
    7 of the Best Waterproof Cycling Jackets for Men and Women
  • 7 of the best waterproof cycling pants for men and women
    7 of the Best Waterproof Cycling Pants for Men and Women
  • The Garmin Edge 830 on Maggie's bike
    Garmin Edge 530 vs 830 vs 1030 vs 1040
  • Get a new bike, and then get outside and have fun!
    7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid
  • Our Most Popular Cycling Fitness Plans
    Our Most Popular Cycling Fitness Plans
  • Waterproof cycling jackets - group of cyclists
    Best Waterproof Cycling Gear - Includes Jackets, Pants, Gloves, and Balaclavas
  • Great bike lights will light up the night for you! Just be sure to get the ones that are right for you
    7 of the Best Bike Lights
  • 7 of the Best Women's Cycling Jackets
  • 7 of the Best Windproof Cycling Jackets - Find a Great Cycling Jacket Now!
  • How to Choose the Safest Headphones for Cycling
  • 7 of the Best Waterproof Bike Panniers Compared
  • 7 of the Best Child Bike Seats Compared
  • How to Buy the Best Electric Bike
  • 7 best bike locks
    7 of the Best Bike locks Compared. Find the Best Bike Lock For You!
  • How to Train Your Dog to Safely Run Next to You When You Are Cycling
    How to Train Your Dog to Safely Run Next to You When You Are Cycling

Did you enjoy this post or find it helpful? If so, please support our blog!


average-joe-cyclist-mug-shot copyWe write this blog because we love cycling. But we also need to earn a living, so we REALLY would appreciate if you click through to one of our reputable affiliates for your online shopping. We are proudly affiliated with Amazon, which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the only way we earn any income. Plus, it costs you nothing at all - a real win/win situation!
Shop at Amazon in the USA:
Shop at Amazon in Canada:
Shop at Amazon in the UK:

Save

Save

Related

Pin
Share
Tweet

Filed Under: Cycling Tips and How-Tos, Cycling Training Plans Tagged With: overtraining, testosterone

  • Garmin Edge 1030 Plus vs 830 vs 530

Welcome to Average Joe Cyclist!

Welcome to our blog! I’m Joe Goodwill, an average cyclist, and I write a blog for people like me. People who love cycling but will probably never win any races, and who don’t necessarily look good in Lycra! I also write the Electric Bikes Blog and Average Joe's RV Living Blog. To find our most popular posts, check out our Start Here page.

Hi! I'm Maggie Neilson (aka Mrs. Average Joe Cyclist). Joe and I have done a lot of cycling, and we share what we have learned on this blog . We also write reviews of cycling products and trails! Get to know us better HERE.

How our Product Links Work

  • You pay EXACTLY the same price, whether you use our links or go direct to the websites.
  • Earning some commission enables us to spend more time writing posts 🙂
  • THANK YOU to all the good people who have bought through our links. Your support is sincerely appreciated.

As an Amazon Associate I earn from qualifying purchases.

Search Average Joe Cyclist!

Trending – Our Top Posts Right Now!

  • The Garmin Edge 830 on Maggie's bike Garmin Edge 1040 vs 1030 vs 830 vs 530 GPS Bike Computers: Full Review and Comparison of GPS Bike Computers with Navigation
  • Every body starts somewhere - and with enough determination, you could become one of the smiling competitors in a cycling event How to Get Bike Fit: Complete Bike Training Plan
  • They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers Garmin Edge 1040 vs 1030 Plus: What’s the Difference?
  • 7 of the best budget indoor trainers 7 of the Best Budget Indoor Bike Trainers for 2023
  • Garmin Edge 530 vs Wahoo ELEMNT Bolt
  • Best Headphones for Safe Cycling
  • tips for success lose weight cycling Top 10 Tips to Lose Weight Cycling
  • Winter is a good time to take a break from cycling and do some different kinds of exercise. Click here for our video about the 7 top strength building exercises for cyclists Top 7 Strength Building Exercises for Cyclists
  • How E-Bikes Can Help Couples to Cycle Together 5 Doctor’s Tips to Start Cycling Again after Knee Replacement Surgery
  • Our Most Popular Cycling Fitness Plans Our Most Successful Cycling Training Plans

  • Click for our Best Cycling Training Plans!

Copyright © 2023 · Average Joe Cyclist, please contact us for syndication rights.

 

Loading Comments...