Overuse Fatigue from Training Spikes in Cyclists

Prolonged fatigue isn’t just “part of training” — it’s a sign your body isn’t adapting fast enough to your workload. For cyclists, especially those juggling multiple sessions per week, training spikes are one of the leading causes of overuse injuries and performance decline.

At Up N Adam Physio Newcastle, we help cyclists recognise the warning signs, balance training loads, and recover smarter — not just harder.

Understanding Overuse Fatigue

Your body adapts to stress gradually. When training volume or intensity increases too quickly, tissues don’t have time to recover and strengthen. That imbalance leads to reduced performance, burnout, or overuse injury.

Typical causes:

• Sudden jump in weekly kilometres or climbing elevation.

• Consecutive high-intensity rides without rest.

• Increased trainer sessions with poor recovery.

• Lack of off-bike strength or sleep.

Signs You’re in a Training Spike

• Constant heaviness or tightness in legs.

• Slower recovery between rides.

• Drop in power output or cadence despite effort.

• Sleep disruption or irritability.

• Frequent muscle niggles (especially in knees or back).

Ignoring these signs can lead to chronic fatigue or injury.

How We Manage Overuse Fatigue

Step 1: Load Review & History

We map your recent training data and identify sudden spikes using tools like TrainingPeaks or Strava summaries.

Step 2: VALD Strength & Fatigue Testing

Objective testing reveals whether fatigue has reduced your output or symmetry — essential for returning safely to load.

Step 3: Recovery Programming

• Structured recovery rides and rest days.

• Sleep hygiene, hydration, and nutrition guidance.

• Compression, massage, and mobility work as needed.

Step 4: Strength Integration

We design resistance programs to boost load capacity, helping muscles and tendons handle more work with less breakdown. (See our Strength Training for Triathletes Newcastle blog for examples).

Preventing Future Spikes

• Increase total training load by no more than 10–15% per week.

• Include at least one rest or low-intensity day weekly.

• Use strength training to stabilise key muscle groups.

• Re-test every 6–8 weeks with VALD Testing to monitor progress.

• Prioritise nutrition and sleep — they’re your recovery foundation.

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .

Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

• VO2 Max testing with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

• Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

• CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com