We know it. The enthusiasm is enormous and motivation is at its peak for the upcoming season. Whether you practice with mountain bikes on technical trails or with road bikes on long routes over asphalt, we all share the desire to train hard again after the winter break.
However, training too hard from the start, wanting to go too fast, or falling into inconsistency are some of the mistakes that can hinder the success of your preparation season. It doesn't matter if you're preparing for MTB marathons or long-distance road events: training your base is fundamental to build a solid foundation that will allow you to perform at your best when the competitions arrive.
That's why it's essential to avoid certain common mistakes when facing your first training sessions of the year. Here we show you some of the most frequent ones you should keep in mind if you want to make the most of your cycling preseason.
Training too hard
In the society we live in, we glorify hard work. The more effort a person puts in, the more merit they have and the more pats on the back they receive. However, in base training, harder is not always better. In fact, it rarely is. One of the fundamentals of base training is to create physiological adaptations that can only be achieved when we function aerobically (or with oxygen). These adaptations include, among others, the increase in the amount of blood the heart can pump per beat, which lowers heart rate, as well as the increase in capillary density and efficiency, and the increase in blood flow to the muscles. You will also increase the size and number of mitochondria, which will provide your body with greater energy availability. 
Without going into more detail: when you push yourself harder than necessary during base training, you deprive your body of the ability to complete important stages of adaptation. Consequently, you risk entering the next phase of training with insufficient preparation. Therefore, remember this: don't feel guilty the next time you feel you haven't pushed yourself enough during your bike ride. Remember your long-term goals and keep in mind that going slow also requires discipline.
Going too fast
As the saying goes, good dishes are cooked over a slow fire. Something similar happens in cycling training. The body's adaptations take time and it is useless—and even harmful—to try to rush them. The necessary period to dedicate to base training varies from cyclist to cyclist, depending on their goals and physical level. In fact, not even elite professional cyclists can skip base training. Don't fall into the temptation of shortening your base training when you see a carrera appear on the early season calendar. One or two weeks in this base phase are not enough to start increasing intensity. Ideally, as a general rule, you should spend 8–10 weeks in the base training phase. You shouldn’t go to the opposite extreme either. There are cyclists who wait too long before adding intensity to their training program. Although developing aerobic endurance is fundamental in a sport like cycling, this can be achieved with a well-planned combination of intensities.
Doing too much volume
Perhaps the following reasoning sounds familiar: since I can't push hard, at least I'll do long rides and compensate that way. This is a very common mistake at the beginning of base training. It's normal to feel hyper-motivated by new challenges and want to break radically with a period of inactivity. Some cyclists start with such a high training volume that it prevents them from building a solid enough foundation. 
If you start doing too much volume too soon, you run the risk of burning out or injuring yourself later in the season. Although there is no fixed rule, physical trainers recommend increasing weekly volume by no more than 10%. We often make the mistake of obsessing over what we used to be, instead of focusing on our current reality and what we need to do to improve. Don’t waste a second lamenting that your power is not what it used to be, or that your times are much worse. On the contrary: be realistic with your current physical condition and be aware that it will take some time to recover your ideal fitness. It’s just a matter of time, but you’ll get there; guaranteed.
Going hungry
Some people think that starving is inherent to base training. Maybe because we associate getting in shape with the desire to lose weight. For this reason, many cyclists increase their energy expenditure while drastically reducing their caloric intake. But the reality is that training demands a lot from our mind and body, so to get the most out of your workouts you need to eat properly on the bike. It's easy to forget about nutrition while covering kilometers. 
Broadly speaking, to achieve optimal performance, it is necessary to consume about 60 g of carbohydrates per hour. One solution is to have a small snack before the ride and only consume calories during rides that last more than 60-70 minutes. The same goes for hydration: make sure to drink water or a specific sports drink. Some experienced cyclists set an alarm on their cycle computers that goes off every 15 minutes to remind them to drink. It may sound silly, but it works.
Stopping Too Much
Technical stops to rest and have a snack are an inherent part of any group ride. We know that. However, stopping too often or for too long can be an obstacle to improving your base training. Don't forget that one of the goals of base training is to increase endurance, which is achieved more effectively by pedaling without interruption. An occasional stop is fine, but having a king-sized lunch in the middle of the route is something that directly undermines your cycling performance.
Inconsistency
It will always be preferable to train in small doses consistently over time rather than pushing yourself hard with a handful of days in between. We often fall into the temptation of overexerting ourselves and then taking days, if not weeks, off for recovery or for other obligations. Don’t fall into that trap. Instead, plan your training according to the pace you can maintain consistently. 
A common mistake is to set unrealistic training schedules that are incompatible with our non-sporting activities. That’s why a good coach can help you make the most of the time you have for cycling. Another factor that contributes to inconsistency is trying to make up for missed workouts by doing them all consecutively in a short period of time. The result: excessive fatigue and poor performance. It's better to resume where you left off than to try to compensate.
Don't Overthink It
Not sure? Not confident you can reach the goal? Don’t let doubt paralyze you. Remember that something is always better than nothing, so get on your bike and start pedaling. The rest will come naturally.