Learning to listen to my body and stop over-exercise
Learning to listen to your body equates to developing discipline in your training.  Changing the type of exercise can help you give specific muscle groups rest but you can still exercising without the discipline to meter your effort and therefore not actually rest.

My suggestion is to write out your exercise plan and journal how you do.  The aim of the plan is to allot time to hammer your body with space to let your body recover.  That also means you choose your exercises and routes appropriately - no hills on easy days.  Keep track of what you do, be diligent to stick to what you write down.  If something isn't working, change your written plan, but follow your plan.  DISCLAIMER: Consult a doctor regarding your efforts, 4 days of forced recovery means you aren't recovering and you risk severe injury and burnout.

Discipline is an additional "muscle" that you will need to exercise, strengthen and push to its limit. The harder you work on your discipline the more consistent you will ride, the better you will recover and the more you'll know about what your body can handle.  

Developing a plan and learning to meter your effort will pay dividends for you TT as well.  No amount of strength will help you in your race if you blow your energy within 1 mile and struggle the last 12.3 miles.  

Best of luck.