You have made the decision to train for spring riding and aren’t afraid of hard work. You actually look forward to pushing your limits. Problem is that working hard isn’t as rewarding as working smart. These are some of the most common errors made by riders.
FORGETTING TO STRETCH
Stretching should be done at least five minutes prior to and after each ride. Stretching can help relieve stress and reduce injury. Stretching should be done during your ride, even if you don’t have the time.
What are the best stretches for mountain bikers before they go on their ride? Stretching is the best book about stretching. Bob Anderson. You can find it in all major book shops. Shelter Publications can be reached at 868-0280 if you are unable to find one.
DON’T GO OUT HARSH!
Your muscles will be ravaged by jumping on your bike and riding down the trail or climbing up a hill. To prepare your muscles for the tough work ahead, warm up by riding at an easy pace for at least five to six minutes.
MAKE UP FOR LOST TIMES
Two workouts may be missed because of work obligations or school. ?No problem,? You think, « No problem. » This is a stupid move. It’s better to ride frequently and gradually improve your fitness than to take a crash course. Exercising too much can cause fatigue and weaken your immune systems. These conditions can cause you to miss more rides. If you’re like most people and miss rides occasionally, get back on track.
DRINK TOO
LITTLE
Did you know that you can sweat like a pig when you exercise on a stationary bike in the gym? You’re sweating the same amount while on the trail. It isn’t noticeable in the wilds as the air evaporates sweat before it reaches your top tube. Drink water even if it isn’t thirsty.
DO NOT TURN DOWN
Your workout ends when you stop pushing the pace. Your ride ends when you get off your bike. You should understand that your workout is not the end of your ride.
We believe in having a winner-takes all sprint at the end our workouts, not our rides. What is the difference? We’ll continue to pedal at a steady pace for five minutes after the sprint. This will allow your blood flow slow down. You may feel lightheaded if you jump off your bike after exerting yourself. This is due to reduced blood flow to your brain. Continue to spin your wheels until you feel your breathing is normal after a good training ride.
PUSHING A GEAR TO LARGE
Do not sacrifice your form by using too many gears. A rule of thumb for cycling is to spin 90 revolutions per hour. Dave Grylls was an Olympic medalist for the United States. He stated it simply: « If you can’t spin your smaller gears you’re not going to be able spin your big gears. » ?
