Every sport has its own version of training mistakes to avoid. No matter you are a beginner or an experienced cyclist, we all make mistakes when it comes to good cycling training. Even though the act of cycling is simple, there is still a lot to learn before you get on your bike and head out for a ride. Follow these 10 tips to avoid cycling training mistakes to ensure your safety and comfort.
1. Seat too low or too high
Saddle height is of great importance because it will affect your efficiency if you set it wrong. Seating too low or too high, you are likely to suffer from pain in the part of your knee and it can reduce comfort and pedaling efficiency because the power from the legs is delivered wrongly. To avoid this, you should ride along with your knee slightly bent at the bottom of your pedal stroke and your heel on the pedal when you set the height of your saddle. Besides, your leg should be almost straight but not quite when your leg is at the very bottom of the pedal stroke. Your seat height is the distance between the bottom bracket and the top of the seat and should be very close to the product of your inseam multiplied by 0.883cm.
2. Lack of training consistencytop 6 cycling training mistakes you should avoid
One of the most important parts of cycling training is training consistency. The lack of training consistency is like building a house on sand or on an unstable foundation. Today, everyone is busy so it’s hard to find time to do cycling training and many riders go crazy and try squeezing time to train in their free time. You should make the time to do cycling training instead of training for manic bouts of extreme dedication or training load which can easily lead to injury and reduce fitness improvement. To be consistent, you’d better do half an hour a day rather than one huge ride at the weekend. Try to make a consistent training plan and insist on it, and you will become a happier and faster rider.
3. Riding too hard, too far and too soon
Some cyclists feel that it should feel hard and ride far and soon to ensure fitness benefits. In fact, this kind of workout should be avoided because it provides a very low fitness improvement on your training time investment and is the main reason of injury especially when your level of efforts and intensity is not properly calibrated. As a rider, one thing should be aware of is that a sudden increase in training load or hours on your bike has the possibility of leading to injury. You should know your heart rate training zones, build up slowly towards an increase in intensity and mileage, ease in and give your body some time to adjust to new distance and speed. Your training should progressive to ensure your body to cope with the training load.
4. Not refueling and hydrating enoughavoid not fueling yourself on the bike
Refueling plays a huge part role in your training and you can’t afford to get it wrong if you head out for a ride every day. The body composition is about fuelling yourself correctly and eating the right blend of nutrients to make your body recover and grow stronger after your riding. Try to ditch no pre-ride breakfast because your body has been without food for several hours overnight and you will be likely to go into a hypoglycemic state. If your ride lasts for over 2 hours, bring a snack and a bottle of water along is a good way to fuel and hydrate yourself. You’d better set an alarm on your cycle computers to remind you to drink and eat every 15 minutes. Moreover, be careful of the drinking of coffee even though caffeine has a proven positive effect on your performance. If you don’t manage it carefully, it has the possibility of acting as a gut stimulant and even causing stomach issues.
5. Poor bike maintenance
You should from a habit of checking your bike regularly and keeping it maintained no matter from the point of convenience and safety or from the point of prolonging the life of your bike. Make sure to pay special attention to the brakes, gears, handlebars, and tires. Besides, clean and lubricate the chain regularly.
6. Braking in corners
Braking in corners which will result in the bike locking up and you losing control and crashing is very common mistake among new cyclists. Braking before the corner is the safest and most efficient technique. To brake safely, you should slow down and gently apply pressure to the brakes so that you are at a suitable speed before you reach the corner. Once you brake sharply as you are at the corner especially in wet conditions, you will risk crashing.
Riding a bike is a great exercise. For riders, knowing the basic rules of the road and the act of biking is not enough to promote your efficiency and get more fitness benefits. Having a look at these common cycling mistakes and avoiding them before you head out for a ride and you will ride more safe and enjoyable. Hopefully, this article will help you.