In this video I finish covering off the seven top cycling training mistakes to avoid.

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Not having the time to train, I’ll discuss this one in detail. Unfortunately, cycling a time poor sport. I always joke how we say to our partners, “Honey, I’m going to go out on my bike for a ride. I’ll see you in three or four hours,” and then when you get back you are smashed. You are not any use to anybody. You just want to lay on the couch to have a bit of a sleep. It’s one of those sports where we can gain a lot of efficiencies in our training, although there’s no magic wand that we can wave over people to make them awesome athletes with only doing a couple of hours a week. That being said we can certainly maximize the time that they are doing on the bike, and getting really efficient gains from that without wasting a lot of time. I’ve really specialized in that area. I’ve worked with some athletes that have had some pretty big time constraints around them, and getting awesome results. I’ll cover that off a little bit later on the slides as well.

Not training efficiently. I’ve put down here doing junk kilometres, and pull amount. The first thing I’ll talk about is junk kilometres. I’m a big fan of base, base training, getting out there on the bike, and doing low-intensity training. I’m also a big fan of doing medium intensity, and high-intensity training at the right time, and the right level, and the right part of your program. We’ll talk about how we periodize that a little bit later on. That’s really important that you actually training efficiently so the time that you are spending on the bike is actually meaning something. It’s actually making a change or getting you better.

There’s a lot of training that you do that may not necessarily be helping you get fit, and this is where the poor match comes in which I mentioned before, which was tip three. It’s if you were doing a whole lot of training, and it’s not a good match to what you are doing then you are just training inefficiently. You are wasting time because the training you are doing. You may spending time on the bike doing training, but it might not actually be helping you with the events that you are riding for. That’s really important to make sure that your training is really efficient.

Another big issue is poor development of technique. Working on a good efficient pedal stroke, that means that you are able to put out more power for longer periods of time with more comfort.  effectively you are riding faster, likening it to the wax on, wax off stuff that happens in Karate Kid when Miyagi talks to Daniel about waxing on and waxing off on the car. It’s a great story, and it’s a great parallel to a lot of the training that we do. We work a lot on technique, and it’s amazing because I get people that once they’ve worked on their technique they go out there and ride, and suddenly they are riding so much better. We haven’t smashed out an epic, high-intensity training session. We haven’t wrecked them or smacked them over, and they get out there and suddenly they are riding faster. They haven’t had to suffer. It hasn’t hurt them. They are just riding better. Technique is really, really important.

Poor focus on leg and core strength. Years ago cyclists used to be, certainly in the racing fraternity 20, 30 years ago cyclists used to work in the trades, and they spent a lot of time shifting stuff around, and lifting things, and on step ladders, and that sort of thing. Nowadays, there’s a lot of power tools that are replacing a lot of that. Nowadays, most of the people are behind desks all day, and have got really poor function, and really poor strength especially core strength. We spend quite a bit of time addressing this because it was a big issue with people that are coming on to our training program. We needed to get people up to speed and we developed a functional strength training program, and everybody that gets on to our training programs goes through this functional strength training. It’s really necessary to work on that function, and it’s a key component to making yourself more comfortable on the bike, and also helping reduce injury, and also fatigue. You’ll find that when you work on good functional strength training, your riding becomes a lot easier, a lot better. You also feel a lot younger as well.

Poor training balance. A lot of people they tend to favour one aspect or another of their training, for example if they are a sprinter they’ll tend to favour shorter intervals and stuff like that. They really suffer on endurance events, and if you are an endurance person you generally focus on more endurance based stuff, and forget the intervals, and suddenly you find that you can’t manage the little surges that happen in bunches.

I’m going to talk about how we resolve these issues. I’m going to get quite deep into this one. Hang with me as we get through these slides because you are going to get some really information here.