Avoiding these mistakes while out training this winter will make you a better rider and help you get more from your efforts.
Irrespective of our experience levels on a bike or our level of fitness, we all make obvious mistakes. More often than not it's because we take things for granted or we're over-confident.
Here, the guys at A1 Coaching have put together the 10 most common mistakes made by cyclists on a ride. There are some great tips in here and every single one of them can be applied to our winter training.
1. Not Using the Gears
Your bike may have twenty gears or more – but those won’t do you any good if you don’t use them. Besides looking bad, poor gear use can place heavy stress on your muscles and put your joints at risk for injury. Don’t be afraid to use your full range and get confident; make your gears work for you.
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2. Letting Yourself Overheat
Especially if it’s warm out, stave off the heat by wetting your clothes in key areas, such as the neck, armpits, and backs of the knees, to cool you off. Just be careful not to get too cold by doing this before a downhill stretch. And while warm weather may not be a problem too often during the Irish winter, the weather can be very mild at times.
3. Forgetting to Hydrate
Even relatively minor dehydration can handicap a rider by up to ten or twenty percent, and puts you at much higher risk for injury. You will be sweating no matter how cold it is, so be vigilant and drink often.
4. Going Too Hard Too Soon
It takes time for your heart rate to raise to the optimum level and for your muscles to warm up. Not allowing your body warm up can lead to muscle weariness in even the most well-trained athletes.
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Training with riders of the same ability, and certainly with the same goals, is very much the way to go this winter.
5. Poor Pedaling Technique
Pedaling isn’t just about how hard you can slam your foot down. The best pedaling puts power in to the gears on all 360° of the movement. Use a mirror or video camera to monitor your feet, and strive toward a smooth, circular motion.
6. Matching Other People’s Pace
Even if someone else is going a certain speed, it might not be the right pace to take. Stay with your personal pace and ride in your zone, or risk burning out or injuring yourself. It is best to train during the winter with riders of similar ability, or certainly with the same training goals. Don't be afraid to wait for each other, especially when riders get dropped on climbs.
7. Neglecting Injuries
If your body is sending you pain signals, listen to it or risk permanent damage. Stop what you are doing, rest for more time than you think is necessary, and start back out slowly.
8. Taking the Inside Bend
When going uphill, your first instinct can be to take the shorter route on the inside of the curve. This is the point with the steepest grade, and you can save your stamina by swinging around on the outside, where the gradient is more forgiving.
9. Poor Positioning
When taking curves, especially downhill, learn your lines and make sure you are positioned so that you can see oncoming traffic. You can get all the speed you want, but if you get hit by a car your time won’t be worth much.
10. Slacking
If you’re riding with a group, make sure to take your turn in the front. If you are the person consistently riding in the easy spots, be prepared to be asked to help out or get out.
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