Cycling training mistakes to avoid
Injuries and feeling utterly fatigued are often linked to having some kind of medical condition, but a lot of the time it could actually be due to training mistakes.
Staying healthy and keeping injury free is important.
Let us look at a few common mistakes:
- Too little training time.
- Too much, too soon.
- Too much all the time.
- No plan or programme.
- Doing what everyone else is doing.
- Following any programme you find on the internet, in a magazine, and the like.
- Following too many different people’s advice.
- Not building up a solid base.
- Neglecting your nutrition.
Too little training time
- This is one of the most common problems because most of us don’t have the luxury of being able to train all day, due to having a job and a family to consider. As a result, we can only manage to squeeze in an hour of training a few days each week.
- With limited time available to do what we love doing, we feel the need to make the most of that hour and go hard, all the time. If we are not completely exhausted after a training session, we think it was a waste of time.
- Not so, because doing intensity work every time, will result in poor performance long term or getting sick or injured.
- The reason for this is, that th basics of getting better, is to stress the body and then give it time to adapt, meaning after a hard session, we need an easier session. No session at all after a hard day of training is also not the goal.
- So, rather structure your 3 or 4 sessions in a week with a hard, easy regime and on a weekend, do your slow, long mileage.
Too much, too soon
- When you push yourself too hard, too soon you won’t build up a good base foundation for when you start to do your intensity training. If you don’t allow yourself to follow an easier phase of build up for a few weeks before you start to push, you will burn out sooner than later.
- You need at least 8 weeks of building up to riding as much time as you have available at a low heart rate of between 50 and 75%. Your heart is a muscle that needs to get strong before it can be pushed to high intensity levels.
- Remember, no single work out is the key to success and you need a base first and then interval sessions and most important is to follow a consistant training regime.
No training plan
- To train without any plan or program, will eventually leave you demotivated and following each and every piece of advice or training plan on the internet.
- If you have your own training plan, you won’t be sucked into every person’s session that you ride with or be confused by the different opinions that are out there. It is beter to listen to one person so that you know who to blame when things don’t go right in stead of not knowing where the mistake came from.
- Find out how to get hold of a coach or find a step-by-step program on the internet, not only a one week program.
- Having a plan is very motivational because you can go out every day, knowing what you have to do and it helps you to plan and enter for races.
Neglecting your nutrition
- Lastly, training is one thing, but don’t make the mistake of following a great training programme and then you neglect your nutrition. You need a healthy body to be able to exercise and perform at your peak.
- Make an appointment with a nutritionist and find a diet/lifestyle that fits into your daily requirements.
- Start by following a “balanced” diet of ENOUGH of each of the 3 food groups (protein, carbohydrates, essential fat) per kilogram body weight per day. Don’t jump onto every new diet fad that comes along. As sports people, we need low GI carbs for energy, enough protein for muscles and good fats for all cell functions.
- Take a look at the well balanced, high nutrition , Passion4Wholeness products, available in various Spar, Checkers and Wellness warehouse shops as well as online at Wellness warehouse
Contact Hannele Steyn for a personal consultation.
c. +27 083 2923 366