Errors in Pre-Season Cycling Training
The pre-season is the foundation upon which your performance for the rest of the year is built. However, many cyclists make mistakes that not only hinder their improvement but can also cause injuries or overtraining. Let's see why it is crucial to prepare this phase well and what the most common mistakes are.
Why is a good pre-season so important?
This stage, which usually spans from the end of summer to the start of competitions, aims to develop an aerobic base, improve muscle strength, and refine technique. Balanced training during these weeks creates the endurance needed to handle later peaks of intensity. Doing it wrong or skipping steps can limit your progress or cause chronic fatigue.
Most Common Mistakes in Cycling Pre-Season
Too Much Volume or Intensity
One of the most common mistakes is accumulating hours and kilometers without control, thinking that “more is better.” This overload prevents you from assimilating the work and can lead to overtraining. The base is built with long rides at low or medium intensity, interspersed with moderate interval sessions. Avoid going from zero to one hundred in just a few weeks.
Lack of Planning and Periodization
Training without a clear structure causes imbalances between load and rest. Periodization consists of alternating phases of higher volume with blocks of recovery and specific adaptations. Creating a calendar with weekly goals and adjustments according to how you feel will allow you to progress safely.
Forgetting Strength Training
Many cyclists prioritize only the hours on the bike and neglect strength training. Strength work improves stability, prevents injuries, and boosts your ability to sprint or climb hills. Include core, leg, and back exercises at least twice a week.
Neglecting Technique and Cadence
The pre-season is the ideal time to refine skills: how to take curves, descend safely, or maintain an efficient cadence. Practicing pedaling drills, changes of pace, or riding on uneven terrain helps improve efficiency and prevent muscle strain.
Ignoring Rest and Recovery
The body needs recovery to assimilate training. Skipping rest days or not getting enough sleep increases the risk of overtraining. Use easy rides, stretching, and massages, and listen to your body to respect recovery times.
Not Taking Care of Nutrition and Hydration
Inadequate nutrition can ruin your efforts. Control your intake of carbohydrates, proteins, and fats to ensure energy and recovery. Hydrate before, during, and after each session; even on light training days, your body needs to replenish fluids.
Inadequate equipment or poor maintenance
Riding with a poorly adjusted bike or worn components can cause discomfort and accidents. Check the condition of the drivetrain, brakes, and tire pressure. Adjust saddle height and posture to avoid overuse injuries.
How to avoid these mistakes: practical tips
Design a progressive and balanced plan
Start with weeks of moderate load and gradually increase the volume. Alternate long, low-intensity sessions with recovery days and specific exercises. Use a power meter or heart rate monitor to control intensity.
Include strength and core work
Dedicate two or three days a week to exercises like squats, deadlifts, planks, or work with resistance bands. This will strengthen stabilizing muscles and improve your pedaling power.
Practice technique and cadence
Do high-cadence intervals, simulate tight turns, descents, or terrain changes. Using rollers or skill circuits can be an option to improve bike handling.
Respect rest and monitor your recovery
Schedule full rest days and take the opportunity to do yoga, stretching, or walks. Monitor variables such as resting heart rate or your feeling of fatigue to adjust your workload.
Adjust your diet to your goals
Gradually increase carbohydrate intake in long sessions and balance healthy proteins and fats for recovery. Don’t forget the vitamins and minerals found in fruits and vegetables.
Check and adjust your bike and equipment
Do basic maintenance: lubricate the chain, check pressures, and adjust saddle position. Invest in a bike fitting if you notice recurring discomfort; a correct posture will help prevent pain.
Build a solid base for the season
A well-planned preseason is the gateway to a successful season. Avoiding mistakes such as excessive volume, lack of strength, or neglecting rest will allow you to arrive at competitions in shape and injury-free. Invest time in designing your plan, listen to your body, and enjoy the journey towards your best cycling version.
Tuvalum Team
