How to keep everything running smooth, painfree and injury free.

After 3 or 4 weeks of training, my muscles seem to get more tense/tight and I was wondering what routine do you implement to keep it from advancing in to an injury or overly tight muscles. Do you have massages, stretching routines, yoga etc. And do you do this every day or after every ride….and for how long?

My legs stay slightly sore/tight for a couple of days after a hard workout and when the next training commences they feel like they haven’t fully relaxed and are still somewhat tight. Is this normal for people who train 10 to 14 hours a week.

This is my 4th year of cycling and I didn’t feel this in the first 2 years. Are these signs of overtraining??