How often do you take time off? Am I overtraining?

[Alias530]

For the last 15 months I've done 3 days of weights (~75 mins) with a 30 min walk + 3 days of road/mountain biking (2x75-90 mins + 1x3-5 hours). This is only 1 day of weights more than I did for the preceding decade.

I don't have any of the symptoms of over-training. My bike wattage/gym strength are steadily increasing, I'm not feeling a lack of motivation, I'm getting consistent and quality sleep, no agitation/depression/etc. but in the last few months I've been riddled with little injuries.

First I went a little too heavy on weighted dips and developed costochondritis. PT fixed that but then I threw my back out (simply walking my bike out the front door). Reduced intensity for a few days fixed that but then IT band pain flared up. I lowered my seat on the bike a hair and did a ton of stretching and that went away. Then yesterday my ankle started feeling weird mid-ride and then hurt just to walk around the house the rest of the day. I'm going to start ankle PT but it got me wondering if I should just take a week or more completely off.

[Jez555]

Without symptoms of over-training, it would be simply a run of bad luck. Take the time off for a break, it may be worth it.

Hope the recent gripes are are quickly passing thing for ya

[Alias530]

Without symptoms of over-training, it would be simply a run of bad luck. Take the time off for a break, it may be worth it.

Hope the recent gripes are are quickly passing thing for ya

Thanks, same. This ankle issue is the most concerning to me. I've had knee pain off and on for years on the bike but now know how to fix it. I know how to fix the costochondritis. I know how to fix the thrown back. But I don't know how to fix the ankle.

[PhDPepper1111]

Signs of over-training both short term and 'long term' should be monitored.
IF in a given week I feel weakness or discomfort (entirely subjective) that is NOT DOMS or 'normal' soreness I try to listen to my body and back of intensity or # of reps.
I've found I can only do ONE heavy day per week of bench/squat/dead, with one MUCH lighter day for chest and accessories. Any week I push that extra day the next week I have weakness and soreness that impacts my performance the next heavy session.
The thing that typically will head off fatigue and recovery problems over time is deload weeks. I typically deload every 6-8 weeks (this week is a deload for me). Taking time for recovery will help with built up fatigue and allow your body to fully recover so you can hit it hard again!

[pondman]

I might take a day off per week. I' working a Push pull leg program, so I'm not working the same muscle every day. They only time I felt overtrained was from running, while eating crap and drinking to much.

[leeniepie]

if you're following a properly structured program with progressive overload, then yes, you should definitely be deloading on a semi-regular basis. It doesn't sound like you're overtraining, but the series of little niggles could be a sign you need a break.