Do you practice cycling? Then it is very likely that in your workouts you have already committed some of the typical cyclist errors . If you are not able to improve your records, you feel fatigued or just notice that you train more than your rivals but you yield less, calm, you are not a package. The safest thing is that you are committing some or some of the most common mistakes in the physical preparation of cyclists .
Wrong is human, rectifying is wise, so once the failure is detected, the most important thing is to get up and learn so as not to trip over the same stone again.
Let’s go with the list of the most common mistakes in the world of cycling :
Training errors in cycling
1- Lack of rest:
You must think about how important it is to train and how to rest . If you do not rest do not recover and if you do not recover do not assimilate. One of the big mistakes of the amateur cyclist is not to recover properly after training. The day to day in the life of all the fans is different from that of a professional and to the daily training you must add the chores of the daily life that although it does not seem to wear out . It is not the same to train and have all afternoon to recover that having to get up at 6 to be able to train before taking the children to school or going to work.
2- Obsession by the average speed:
Very few cyclists are able to go out to train without looking at the average speed . Obviously it is an important value but not enough to take away the dream. The obsession with the average speed is what will lead us to train over our possibilities and consequently to not work correctly the principle of sports individualization. Remember that there are days and training for everything and so important are for a proper preparation the days at 24km / h on average and 33km / h . You should also bear in mind that it is not good to compare the average speed between cyclists since this is affected by other aspects such as the orography of the terrain, the slipstream of another cyclist or the state of the road.
3- Eat little:
Fine tune. What a great word, right? Well, contrary to what many people think, it does not mean that most athletes do not stop eating or even eat less. The concept of tuning is more related to the loss of body fat and not so much to weight loss. Lowering the percentage of body fat is what will allow us to show a more defined musculature. Eating few saturated fats is the main way for those who want to “refine” their body. In short and as you have probably heard on more than one occasion “it is fine-tuned at the table and not on the road”.You would not be the first to enter a permanent daily caloric deficit and still not be “fine”. The routine of eating little is very dangerous among athletes because then come the pájaras, the anemias and the mornings in which getting up becomes an agony. You must give your body the fuel it needs . If you are an athlete you should eat more than you would if you were sedentary . Precisely for this reason you always have to go out and train with some food in your pockets and with the deposits after making a good breakfast .
4- Eating badly:
If before we talked about eating little now we talk about eating badly . You can eat large amounts of food and feel empty of energy during training. The variety of the diet along with the amount of this will be the two factors that will determine your performance on top of the bicycle. It is important that throughout the day you ingest the appropriate quantity of each macronutrient and for this you do not have any doubt that a varied diet is the best solution . The supplements are obvious that they can supply certain nutritional deficiencies but in no case become your only solution. The same Chris Froome has confessed in more than one occasion to eat nougat of jijona as a source of sugar in their training and competitions. This section can be especially dangerous because the consequences of a poor diet may not begin to notice until a few weeks. Going back around the body can be more complicated than it seems.
5- Train too much:
The dreaded and in many occasions despised overtraining is the great enemy of the amateur cyclist . Comparing yourself with professionals is a serious mistake . We can not and should not carry out their training loads since we neither have nor can spend so many hours on the bike. Also, why train 5-6 hours if the amateur calendar competitions do not exceed 3-4 hours? To progress and improve our performance, it is essential to assimilate training loads. If we train too much and subject our body to too much stress this will not be able to improve. A cyclist who trains 10 hours a week can perform as much or more than one who does so 25. Understand this believe me it is VERY complicated. The obsession with training is a reality and one of the great preoccupations of the physical trainers.
6- The Strava phenomenon:
Strava is a source of motivation but also a source of problems. The Strava virus has come strongly to the world of cycling and this is noticeable. Who does not compare their best times with those of other cyclists? Or who has not ever tried to “blow up” the neighborhood KOM? Strava is a vice for many cyclists and it takes them to train above their real possibilities. Strava is good, but he is good in his just measure and like everything in this life with moderation. Some physical trainers are already beginning to prohibit their athletes from using this platform.
7- Active recovery:
Professional cyclists have made the famous “coffee ride” fashionable . A day of active muscle regeneration in which going out to breakfast is the only reason to ride on the bike. Active recovery is a day of active rest that has the sole objective of releasing muscles, activating circulation and metabolism. Skipping days off or squeezing more than the account on days of active recovery is a serious mistake. Arriving home with 2 hours, 30km / h on average and several grips on the steep slopes is not active recovery. The active recovery should always be at low intensity at both pulsations as power and high throughputs .
8- Train at the same pace:
To progress the body of the athlete needs stimuli. Training at the same pace each day will not make you better . On the contrary, doing so is very likely to end up decreasing your performance and especially losing explosiveness. It is not good to train soft every day or do it to the fullest. Do not believe that if you have little time and always train hard you will compensate for the lack of hours. Everything takes time and it is important to give the body the right stimuli. The training of changes of rhythm in which the different aerobic and anaerobic zones are worked is especially interesting to “awaken” the body. In the world of cycling sometimes “Less is more”
9- Join with “bad” companies:
There is no doubt that training accompanied is more enjoyable than doing it alone. The hours go by faster and it is always fun to share experiences with other colleagues. However this can be a double-edged sword especially if the fitness levels among the members of the grupeta are very different. The one that is stronger than the vinegar will end up getting bored and wasting the training while the rookie will pass them “canutas” to hold the rhythm to the squad’s tail. To avoid this it is important that whether you are at one extreme or the other try to join with cyclists of similar level that make you enjoy but also suffer.
10- Do not listen to your body:
At the end of the day it is about listening to your body, going for sensations and being clear that there are days when the body can not be asked for efforts . A bad night, a cold or just a bad day at work can be enough reasons to modify or abort a workout. If you do not train for a day do not eat your head . You will not destroy in a session what you have built for months. Forget going out to train with a fever, with a hangover or any of these stupidities. A good rest is the best workout.