The 10 biggest mistakes in bike training: Train effectively and prevent injuries
Cyclists can improve their performance and avoid injuries by avoiding typical training mistakes. From a lack of preparation and incorrect intensity to neglected regeneration - cyclists should be aware of and avoid these ten mistakes.
Whether mountain bike, road bike or gravel - effective training is the key to success in cycling. Not only "newbies", but also experienced bikers often make the same mistakes, which not only slow down training progress, but can also increase the risk of injury. We have compiled the ten most common training mistakes and show you how to avoid them in order to improve your performance and stay healthy.
If you avoid these training mistakes, you will not only optimise your performance but will also be safer and healthier on your bike. Important: every body is individual. What works for one person may not be ideal for another. Only those who try out different training methods will find out what works best for them. - David Voll, BIKE training expert
1. lack of diagnostics
No ambitious training without a prior health check! Before bikers start pedalling intensively in the long term, they should determine their status quo and undergo a sports medical examination and performance diagnostics. Only those who know their physical limits and individual training zones can optimise their workload and train in a targeted manner. A thorough health check is also the basis for safe training and participation in competitions.
2. compulsion instead of fun and motivation
Training under duress is counterproductive. Bikers who put themselves under pressure and try to complete their training by hook or by crook stress themselves unnecessarily and achieve poorer results. Cycling should first and foremost be fun. Because fun increases motivation and leads to better training results. You are also more focussed, which significantly reduces the risk of falling, especially during technical training.
3. ignore illness and regeneration
Do not train if you are ill or have inflammation in your body! In the worst case, both can lead to myocarditis. After recovering from a cold, it's time to take it easy and get back to your old level. Another common mistake is to train despite being exhausted. Less is sometimes more. Regeneration between training sessions is essential. True to the motto: the muscle grows during the break, not during exercise. The body needs rest days to "digest" the training and adapt. Bikers should learn to pay attention to the body's signals. If in doubt, it is better to take an extra day off.
4. lack of structure and wrong intensity
Targeted, structured training is the key to success. Bikers often train too intensively, too quickly or for too long. Others, on the other hand, always stay in the same intensity range. Creating a training plan with different focal points or intensity ranges creates more commitment and motivation. As a general rule, cyclists should not constantly mix up the training areas during a training session, but rather focus on specific areas. The following also applies: the closer the peak of the season approaches, the more specific the training should be (e.g. technique training, training at altitude). Strength training throughout the year also prevents imbalances and improves your punch in sprint finishes or small hilltops.
5 Incorrect energy supply
A common cause of a drop in performance is insufficient energy and fluid intake during training. Important: fats burn in the fire of carbohydrates. So if you train for hours on an empty stomach, you are more likely to metabolise your own muscles instead of fat. There is also an increased risk of hypoglycaemia ("hunger pangs"), which can lead to a lack of concentration and training being cancelled. Cravings after training? Also a sign of inadequate energy supply during training. If you eat and drink regularly while cycling, you will also avoid heavy legs the following day due to depleted energy stores.
6. monotony and lack of technique training
Variety is not only important for motivation, but also for the training effect. Different routes, varying terrain and - if you have the opportunity - different bikes (road bike or gravel) add colour to the grey training routine. Mountain biking in particular requires special skills in coordination, balance and cornering technique. Regular technique sessions improve skills and give you confidence and self-assurance on the trail.
7. lack of material care and incorrect clothing
Before every ride, at least a brief check of the brakes, tyres and chain should be carried out to avoid any nasty surprises. However, depending on the frequency and intensity of use, regular, more intensive checks and material care may also be necessary. After all, a defect or worn component can not only ruin your training, but can also be dangerous. Despite all due care, a puncture can always happen on the road. That's why a spare inner tube, pump and mini-tool are mandatory equipment on tour. As outdoor athletes, bikers should always keep an eye on the weather forecast. On the one hand, this applies to the right clothing, as clothes that are too warm or too cold can affect performance and health. On the other hand, spontaneous storms pose serious dangers.
8. incorrect sitting position
An incorrect seating position or incorrectly adjusted cleats can not only cause pain but also reduce performance. Investing in a professional bike fitting is worthwhile, as an "outside" view and even small adjustments can prevent overloading and increase efficiency on the bike. Especially with a new bike or new shoes, even small differences in geometry or adjustment can have a big impact.
9. underestimate everyday stress
Many bikers underestimate the influence of everyday stress on their training performance. Stress at work or in the family is not only a mental burden, but also a physical one. Both affect the immune system and therefore health. On particularly stressful days, it often makes more sense to go for a leisurely ride and use biking as a balance. This allows you to recharge your batteries instead of completely "shooting the lights out" and then staying on the sofa with an infection. Bikers should therefore listen to their bodies and adapt their training flexibly to their everyday situation.
10. lack of target setting and performance review
One aspect that is often neglected is setting clear goals and regularly monitoring success. Specific, measurable goals are important for motivation and training. These can be performance values, distances or placings in competitions. This allows training to be adjusted as necessary and reduces the risk of failure. A training diary can help here to document development and learn from experience.
Jan Timmermann
Editor
