Cyclists belong to two categories – one comprises those who started riding early in their childhood, and those who discovered their passion for cycling much later. Some loved their cycles from the time of training wheels and the handlebars with streamers. Then there are those who want to master the skills a little later in life, just for the sake of it or for fitness. From both of these categories, emerge those who go professional or participate in competitions.
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Cycling is a low-impact exercise, that is, it tends to cause comparatively fewer injuries and less strain than other types of activities. However, this holds when cycling is done right. Rookie riders tend to commit mistakes that can lead to injuries, strains, and suboptimal performance. Here is a list of the most common mistakes beginners make:
Mistake #1: Not procuring and using proper cycling gear
Cycling gear serves multiple purposes. Proper cycling gear is necessary for protection from injuries and the elements, as well as to minimize the risk of accidents. The National State Council stated that of all the cyclist fatalities due to crashes in 2016, more than half did not have a helmet on. Some helmets offer better protection than others, and cyclists may require different types of helmets depending on the terrain. Other important gear may include visibility jackets, padded cycling shorts, gloves, bike lights, and biking sunglasses. A cyclist must also refrain from wearing extremely tight clothes, jeans, or loose clothing.
Mistake #2: Improper or insufficient nutrition and hydration
Beginner cyclists often tend to fail to take into account the fact that their activity levels are changing, and therefore their nutritional requirements will change too. Or, if they do adjust their diet, they may not do it proportionately. Calorie intake needs to at least match calorie expenditure. Cyclists need more carbohydrates and proteins, along with other vitamins and minerals. The hydration requirements of cyclists are also different from those of those who do not have such high activity levels.
Mistake #3 Neglecting the fit of the bike
These days, rookie cyclists often start with a bike purchased online. They might then adjust the fit after eyeballing it. Skipping a proper bike fitting is the causal factor behind most aches and strains that cyclists experience. Professional fitters consider aerodynamics and the physiological aspects of the cyclist to adjust the fit in a way that maximizes comfort and performance.
Mistake #4 Neglecting other forms of exercise
Beginner cyclists tend to focus much more on cycling training and neglect other forms of exercise. While cycling is good for cardiovascular fitness as well as overall physical and mental health, it does not help build muscle mass in the legs. Cyclists need to focus on the development of their leg muscles through other exercises like squats and lunges.
Mistake #5 Training excessively
Cyclists require some challenging training, an adequate amount of training stress, and a sufficient recovery period. In their zeal to improve performance and increase speed, cyclists may train too much. Overtraining syndrome (OTS) among cyclists is more common than one would imagine. Recovering from such a state may take months or years. Training needs to be balanced with an adequate amount of rest for maximum efficiency.
Mistake #6 Incorrect braking
New cyclists often have some trouble with braking techniques. They might apply the brake too late, and then far too much too quickly. Braking hard suddenly can lock the bike and tip the cyclist over.
A cyclist needs to brake early and gently. There should be a gradual decrease in speed. When approaching a turn, a cyclist would do well to reduce speed before the curve of the turn. Another point to remember is that the front brake needs slightly less pressure (since it is more powerful) than the rear brake.
Mistake #7 Neglecting bike maintenance
One of the major factors that affect cycling performance is the condition of the bike. Beginners tend to overlook this aspect. A cyclist needs to do basic maintenance work on the bike regularly. Other than that, the bike needs to be taken to a bike mechanic for tune-ups from time to time.
Sources:
- Bicycle Safety Statistics May Surprise You – National Safety Council (nsc.org)
- New tests show some bike helmets protect heads better than others | Virginia Tech News | Virginia Tech (vt.edu)