The focus of cycling training is almost always on the time spent pedaling—we want to ride longer and do more intervals. But too often, we fail to spend enough time and energy on the pre-ride practices that can greatly influence our workout quality and enjoyment. Avoid the following five pitfalls so you don’t screw up your ride before you even get out the door.
1. You don’t have a plan.
Create a goal for each ride. It will help you direct your effort and choices appropriately during the workout. I like to use the phrase “Set your intention” (a mantra I borrowed from yoga) to help clients pause before they start a workout or skill session. Using this strategy before you start can have a large effect on workout quality.
Before you head out, assess what you want out of the session; it will improve the ride because you’ll be better prepared to make the choices that will provide the outcome you desire. Too often, athletes will rush out the door and fail to review their planned workout, or even worse, they will not have any plan for the day. This results in haphazard training that is typically not easy or hard enough to do much good, mismatched routes and frustration.
2. You don’t maintain your gear.
Clean and maintain your gear. I aim to do a quick 1- to 2-minute clean of my bike as I finish my workouts. This lets me take care of any major issues I noticed during the ride, and, if I don’t make it back to my bike before my next ride, I’m confident my bike can support me for another day. Should I notice a more major issue, then I am able to schedule in time after I eat and shower to do a more expanded maintenance session.
Similar to brushing our teeth, it is important to keep gear clean and running well to minimize pain and more expensive fixes later on. From a training perspective, having gear fail, like when a bent derailleur shifts into the spokes, can affect one or more days of training or limit your ability to complete goal-specific workouts on that bike.
3. You aren’t organized.
Set up your gear the night before you ride; it’s a great way to reduce procrastination. Especially for those training in the morning, having all your gear and food in place and ready to go will help decrease your reasons for skipping a workout. Likewise, those training right after work/school will benefit from coming home and being able to get on the bike without thinking about where their heart-rate strap or helmet has gone.
A more permanent solution for those who start their training from the same spot: Have a perpetual setup, where each clothing and gear item has its own spot, such as a drawer for jackets, a cubby for shoes, etc. Since I travel and ride remotely, I tend to use two gear bags with multiple compartments so I can quickly find each item I need to get out the door. When I am in one place for a time, I can easily set these bags up in drawers or on top of a chair or bench. However you ride, develop a system to take the thinking and decision making out of getting out the door and on your bike.
4. You don’t have a solid nutrition plan.
Nutrition before a workout does not need to be overly complex or extensive for most athletes, but not eating or eating too much is a common reason for poor workout quality—especially for those training early in the morning or after work/school. Aim to have a light pre-ride snack 1–2 hours prior, if you can. Keep it simple and familiar, just like you would at a race. Oatmeal and an egg, a sandwich, sports bars or yogurt and cereal are common choices. Some athletes will do better with a meal 2–3 hours out to give more time for digestion and perhaps add a bit more food.
When training in the early morning, not eating before you head out and fueling as required during your workout is often preferred to eating breakfast immediately before training. The more you practice and pay attention to your performance, the better you will become at adjusting for different rides, time of day, intensity and weather. The important thing is testing whatever method gets you great sensations on the bike consistently.
5. You start a ride when you’re stressed out.
Being mentally fresh to train is also important, albeit it’s difficult after a hard day at work. If you are able to relax during your commute and end-of-day activities, then you will likely perform well immediately after work. If you had a stressful day, then it might be worth taking a few moments to relax—perhaps do a light walk or yoga or even have a power nap before heading out for training. Many high-level athletes will make it a goal to sit quietly for at least 30 minutes before and after a workout to help the body build up reserves and enhance focus.
Setting goals for each day, keeping equipment in good shape, setting up gear in advance, fueling your workouts appropriately and ensuring you are mentally fresh will help you make the most of each of your rides. So take the time to implement these off-bike practices to make your time on the bike more worthwhile.
