I may not have a medical degree, but I do know owwie (as evidenced by https://westergaard.eu/wp-content/uploads/2012/12/Diploma.jpg), and I can with confidence state that the best way to treat over-training is neither running nor biking 20 km. Yup, came as a surprise to me as well. https://westergaard.eu/wp-content/uploads/2012/12/Diploma.jpg