5 BIGGEST Mistakes Cyclists Make When Building Fitness!
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- เผยแพร่เมื่อ 15 ต.ค. 2024
- If you're training for an event this summer, or starting to build your fitness this is the video for you - all the things NOT to do. I've done so many of these so saving you the time and effort to ensure you are feeling great and ready for your event.
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the end of free parking at work. so i will be back on my bike commuting to/from work after the summer. thank you Katie!
Love the advice. I “knew” all this but it is so good to be reminded. I’m guilty of everything on this list. Work, family and church obligations keep me from training before as much as I need to so those bursts of training intervals get me frequently. That all points north ride is on my bucket list. Wow!
In the army we used to say the 7 P’S Prior, Preparation, and Planning, Prevents a Piss, Poor, Performance… great video.
What’s prio?
Thanks for that Katie it was interesting. I have signed up today for the Garmin Ride in August and currently working on strength training with a PT who knows that I have a goal to achieve, so the planning part started two weeks ago and all is going well. Thanks again 🚴
That’s awesome!! Woop woop. You can do it for sure - slow and steady building :) look forward to seeing you at Ride Out! Come say hello 🙂🙂
Great video, really useful advise and totally agree with all the points made!
I am totally guilty of riding with small injuries and not recovering fully😳 keep up the great work👍
Thanks Steven! And stop it now haha. Give your body chance to rest up :)
Going to the final stage of the tour to France this year (A corporate invite) and on the Saturday we are on a 50 mile ride riding part of the actual course so this info is great timing …thanks Katie 👍🏻
I couldn't agree more with your last comment. I signed up for Chase the Sun in October last year. It has given me a razor focus and I am now just 3 weeks away from the event and I feel ready. I am nervous (300km in one go will be the furthest I have ever ridden!), but once I get going it will be a great day out.
Great advice Katie, many thanks for sharing and good luck on your next "adventure",
Thank you! You too 🙂🏔️
Nice tips katie i having an upcoming 30 to 35-mile casual trip and its not an event. Zone 2 is great tip to build endurance and stamina😊👍
You can do it! Enjoy my friend 🤩
Thanks Katie, great video. Now I want a different model garmin and a smart trainer 😂. Got a hilly Welsh ride coming up that will push me more than before so fingers crossed
Ooooh Wales is always a tough ride but the most beautiful place!!! Well any recommendations happy to help with those :)
Loving the videos as usual. What’s the best training on Zwift for building endurance..I find myself flipping from one thing to another..plus my jobs hours are not the same each week so I get on bike when I can. Can you build a week by week plan on my Garmin 1040. I have HR monitor and just recently bought Garmin RS100 power meter pedals.(that was after watching your video on your power meter pedals😂) Ride on
This was A SUPER VIDEO! 😍😍😍 So much delicious and helpful content. For me, avoiding "load spikes" is a priceless gem. I wish I had learned this decades ago. It is only now, as a more "mature" rider, that I am a bit smarter about this. But I believe I will always be vulnerable to the temptations of feeling good one day and pushing the pedals more than I am trained to do. In this regard, and with no disrespect intended AT ALL, I consider myself sort of a recovering addict. I know that sounds hyperbolic, but it helps me to keep my head on straight. Again, great job on this video. 👏👏👏
Ay, we live and learn right? Thanks so much for your learnings too. We get older -- and maybe wiser 🙃
@@KatieKookaburra Maybe! 🙄🤣🤣🤣
Really great info! Thank you
Glad you enjoyed :)
Great video again! For the Sue Ryder Brontë MTB Ride, I managed to get up big jack on my hardtail without dabbing/stopping! So a big step from training fitness to conquer the steep climbs!
YASSSS Big Jack on a hardtail... IMPRESSIVE!
@@KatieKookaburra it was tough, but I'm glad I managed to do it!
There was also another segment later on in the route called bastard field, which it was a bastard field as it was a steep grassy climb haha
Highly recommend rollers over a turbo. If you get a high end model there are usually ways to add resistance (eg kreitler resistance fan unit)
Hmmm each to their own but no way could I get as fit on rollers vs a turbo over winter.
@@KatieKookaburra My krietler rollers + resistance unit top out at 1500 watts before you spin out. Unless you're a track sprinter, most people aren't going to have a problem getting fit with that.
" Bit nervous about a event on the horizon " ?
Remember all those metres of stitching in the tapestry Katie B ! :)
Nutrition, just eat whatever's appealing. Couple of guys crossed Australia on "Jelly snakes" & vanilla coke ! :)
Thanks for the vid Katie & crew, always appreciated
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That is such a beautiful way of putting it John! Thank you x
@@KatieKookaburra Never forget you're amazing Katie, you're gonna be nailing events for as long as you're jumping on "the horse" ! Might get the odd mechanical, biblical weather, mud etc, the Katie Aura will always
🎵 Shine On Shine On 🎵 :)
No such thing as a free ride when eating sugar it will get you in the end do the research
I'm pretty time-poor and often struggle to fit cycling in to my schedule. A structured training plan would be hard for me to stick with. I usually ride a mere ~50 miles a week, sometimes a little more, where I 'll try and ride as hard as I can. Not ideal, I'll admit.
I recently did a century ride (not my first) and it went OK without any issues. A few days later I did a club ride at a fast pace (+20mph over 30 miles) and that seemed to be OK too.
A few days later I was commuting to work, when I suddenly felt a severe sharp stabbing pain in my left Achilles just below my calf. When I arrived at work, I took a look at my leg and noticed a definite swelling in that area, which was sensitive to touch.
At the end of the day, I rode back home (probably a big mistake). That was over 2 weeks ago. I've not been on the bike since.
My leg feels OK now, for the most part but I don't want to aggravate the injury so feeling a bit dubious about riding until I know it's fully healed.
Perhaps better preparation for my rides would've prevented my injury ever occurring in the first place.
Great video as usual Katie.
That is pretty much what I had. No to riding on it!! Naughty. I did the same though. Defo go and see a physio… I did stretches to alleviate the pain but I didn’t ride for a fair while well nothing steep anyway. Have you upped running or steep hills recently? That’s how I did mine 🙁
@@KatieKookaburra I've had tightness in the arch of my foot for a while if I'm honest but continued to ride regardless. Figured it would work it's way out.
Interestingly it's never bothered me when riding though, only walking.
Out of interest, how long did you stay off the bike for when you had the same injury?
Do you use a recovery monitoring device such as Whoop or Aura ring? This seems to be a very accurate way of gauging recovery. For instance, your training schedule calls for a hard day yet your Whoop score is low. Going hard when your body is not ready is a recipe for body break down and illness. If I were too train seriously for an event, I think I would buy one of these devices.
Duidelijke video, helemaal mee eens. Maak je doel ook niet te groot zorg dat het haalbaar is. Geeft mentaal ook een goed gevoel.
Brilliant advice 👏
Mistake: Aiming to do a big mileage event without the necessary flexibility to avoid injury.
Regarding events I applied for the Dirty Reiver & they didn't get back to me until quite late in the day to inform me that I didn't get a place , So I just do known routes like Cantii way , Rebellion way , Lejog etc .
There is nothing better than eating as much sugar as you want and building elite level fitness on the bike and having fun, Carbs FTW!! 💪💪💪
Find a good plan that suits you and don't worry if you can't stick to the plan 100 percent.
Consistency is the key.
In the end, the most important thing is the mental.
If you believe in it and train regularly, you will achieve your goal, whether with or without a roller trainer.
Great tips :) Thank you
@@KatieKookaburra For my first Triathlon and Marathon it works. 😅
Why in cycle touring is there no examples of riding with a trailer?
Never seen any!
Have you any views, have you ever toured with a trailer...if not why not?
I have just got my first 2 wheeled trailer and it's great...easy than panniers!
Thanks😊
If you're doing a nutrition video, please consider cyclists who have type 2 diabetes if possible. I'm considering a 60-mile charity bike ride next June. However, apart from staying hydrated, what can be added to water to help that is very low in sugar and carbs? Foods that are high in fats (preferably monounsaturated, polyunsaturated or omega 3 rich) and protein are preferable. I get tired of eating sardines all the time, and fruit smoothies are a no-no. Nuts and plenty of them are good, so some kind of homemade chewable flapjack that's not made of syrup would be good. Just some ideas. I'll watch your video anyway. Thanks.
The thing is we generally have tens of thousands of calories of fat stored in our bodies. Even the leanest athlete has plenty of fat to survive for days. There's very little reason to eat fat or protein when riding along on a bicycle even if you rode all day you won't run out of fat to burn - and eating sardines would just mean your body has to start digesting them while you're riding along. The reason cyclists eat sugary things is simply because our glycogen stores are lower and will diminish if we ride for long enough. So we need to replenish them. How quickly they diminish depends on your pace (and to some extent how well trained you are - z2 training tends to make fat usage more efficient) but typically around 45 to 90 minutes.
I'd suggest, even if you have diabetes if you cycle far enough then you need to replenish glycogen. You just have to be aware of how to do that safely. I'm sure if you search the internet you'll find advice about doing cycle events with diabetes ( tour.diabetes.org/tdc12/redrider_teamwild_guide.pdf) and maybe some medical advice.
Undoubtedly with diabetes you have to be careful about how you refuel glycogen but the chances you will have to because if you run out of glycogen and hit the wall that can feel very unpleasant and stymie your performance. If you decide you don't need to eat carbs, well you probably won't need to eat anything on the bike and can just drink fluids to keep hydrated. Post ride you'll want to eat a good meal with protein for recovery.
I'm sure you'll mention this in the nutrition vid, but NEVER use a new product on race day. I once took a free bottle of sports drink at the start of a 10K and it did not agree with me at all, had a miserable run and felt awful afterwards. Lesson learnt harshly, thick syrupy drinks are not for me on race day.
I have a friend who had a new outfit for a race and ended up with a terrible case of jogger's nipple because of an embroidered logo. He's also learnt his lesson 😂
EXACTLY!! Just don’t do it haha
no no no, never try new things that you haven't already tried in training.😂
Generally agree with all of these. But as much as training needs to be targeted, if your goal is endurance it doesn't mean you shouldn't do sprint sessions or similar interval efforts. Diversity in training is key regardless of the goal. The rest of the advise is spot on.
I disagree - there’s no point in building your sprint training if your goal is 200km plus. It’s just not time effective or needed and you are training different systems.
Hi Katie, I didn't mean to build sprint capabilities, but have high intensity sessions as part of a training plan. There are endurance benefits in these too.
@@batporio Resilience is key to ultra events, building that attribute by practising long durations is critical (and practising fuelling). Ultra events benefit from mitochondrial density, fat oxidative capability, general aerobic capacity, and occasional glycolytic and lactate efficiency (not least to get you up the hills); and to achieve that you can push your lactate curve to the right by consistently doing lots of low intensity work (below LT1) -- but you can also pull your curve to the right by doing some (maybe not a lot, but some) higher intensity work above your LT2. Doing that adds variety (which is good psychologically and physiologically). It also helps build peak power so you can ride those ultra endurance events at a lower %age of your peak power. A balanced program is most often best for most athletes. Just sayin'...
@@iainwilson8437 Glad we agreed on that, happy riding!
Fail to plan - Plan to fail
EXACTLY!
#2 was really two "mistakes", lack of consistency and not having an indoor trainer for days when it's either not feasible to ride outside or you just don't feel like or have the time for it, forcing you to either not ride or have a miserable ride. As for goals, for many people, myself included, it's basically losing weight and keeping it off and getting into and staying in decent physical and mental shape--and just enjoying riding outside and being able to tackle climbs and other difficult terrain. It doesn't necessarily have to be training for a race or a week in the Alps, although of course that too if you're into it.
And, I'd say that the biggest overall mistake that people make is not having a realistic enough idea of what your goals are and how to achieve them. Such goals and your ability to attain them will evolve over time, of course, but at any given time it's important to know what they are right now. Almost everyone will make this mistake at the outset, not having any way to realistically know what you're capable of and how to get there. But with experience comes increasing self-awareness--or at least the ability to be more self-aware--and if you're not taking advantage of it and are still chasing illusions--or selling yourself short--then that's about the biggest mistake that you can make, in my view.
The next biggest mistake is overthinking things and getting neurotic about fitness. But, better to overthink things a bit and avoid costly mistakes than underthink them and get yourself into some potentially nasty situations that could cost you money, time, frustration and perhaps even your health and well-being.
Thanks for these! Yes totally agree goals are always different for everyone and they evolve over time for sure.
@@KatieKookaburra 3 best things I ever did in terms of cycling:
1 - Get into it, many years ago, as a teen
2 - Build my "dream" bike, to the extent that my budget at the time justified and allowed, with a frame and components of my choosing, and over 20 years later it's still going strong (with periodic upgrades and regular maintenance of course)
3 - Get an indoor direct drive trainer, that allowed me to not just ride but work out indoors during our long, cold and miserable (for me) winters here in NYC, where riding is out of the question (my extremities freeze no matter what I do) and even running is pretty awful. This also got me back into riding as I hasn't used my bike much in several years, and now I'm riding outdoors again.
This all goes under the "be realistic" or "whatever works for YOU" rule.
Great info … ta very much! I’m starting to manage 100+ km rides regularly so these training tips will help me set a realistic goal for this summer. PS: Celebrating my birthday today by breaking in two new tires on my mighty Giant Defy Advanced Pro 3 … woo-hoo! 🥳 🚴🎂😄
Happpppppy birthday!!!! 🎉🥳🎂🎁🎈 have a great day and hope them tyres are goooood!
I think fracturing my knee cap was the biggest mistake I made. I wasn’t even on my bike!
Everybody makes this so complicated. just be consistent and commit. after that the rest will fall into place.
Absolutley agree with what you say here and that's experience. Commitment and a solid training plan are probably my best tips. Also if anyone reads this Mark recently got me ready for the FRED WHITTON and I weighed 115kg and completed it :-) he's worth signing up wit if you want to be in peak performance for your event
You did so well Russ! All paid off 💪🏼💪🏼
I really struggle to eat on a ride, I just don’t feel hungry on the bike or soon after I’ve done riding even though I know I’ve burnt through my reserves. I have used gels before but I really want to take proper food in and not rely on gels.
Defo don’t use just gels - gels are my emergency get out if I’m struggling. Dates, sweeties, sugar in water bottles, bagels, anything you like :)
29 rides ytd. About 1140 km. Almost all solo. Goal of 4000-5000 km with faster speeds as i get more miles on. Age 67. No events
You will do that no probs 💪🏼💪🏼
thank you thank you thank you - best cycling advices ever ! Short and right on the spot. (should be mandatory to watch before (you plan to) take part in an event)
Awwwwww very kind thank you!!!
Its really quite amazing how you tend to loose your fitness edge if you've been off the bike for a while 🙄
Funny that 😋
@@KatieKookaburra what I perhaps should have said was it's surprising how QUICKLY you loose the fitness if you haven't been out quite so much. That'll teach me to lead with the chin !! 😁😁
#6 and this is for you Katie, have the appropriate clothing for conditions. Or are you taking Juliet along to bail you out.🚴🚴♂🚴♀
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Id be very cautious getting a coach (talking from experience). Seems to be the latest trendy thing to do, but for the majority of people with limited time i.e work and family commitments you don't need one. I've had 3 coaches and all have been a not very good experience. Whilst it seems like everyone wants a coach these days it seems like everyone is a coach today. For the majority of people you don't need to get a coach. If you do go down the coach route, do your research, a lot of snake oil salespeople out there.
Your All Points North performance still knocks my socks off. 🧦🧦🧦👏👏👏
Hahah to be fair... mine too haha. Don't know how I did that. Still super proud of it but... the aches and sleep deprivation and riding that hard for that time took its toll on my body for a good month afterwards. So not sure those long rides are for me. They can become detrimental and break your body down rather than using cycling as a means to be healthy. Just my take.... APN is still a MEGA event though :) Just doing it steadier is a better strategy I think.
@@KatieKookaburra Some people are born confident. But I believe most of us must earn it by doing things that push our perceived boundries. It's a quietly beautiful and joy filled thing when we become more confident and at peace with ourselves. Having said that, I absolutely agree that these challenges often only need to be done once. We get one body and it should be respected as a priceless gift that it is. Of course, those are just my opinions on the matter. 😊