10 Mistakes Beginners velosportsmenov

Invalid operation with prolonged and frequent repetition turns into the most ordinary habit, from which it is very difficult to get rid of. Start from the beginning to do something wrong, and you hardly will achieve success, and in the case of sports more and harm your health. We present to you the 10 most common mistakes that are relevant for beginners velosportsmenov. Eradicates them in himself mercilessly.

Mistake number 1: too hard, too early

If your pulse excessively increase in the first 30 minutes of arrival, then the body respond to a sharp and intense load transfer to glucose as the primary fuel.

You need to teach your body to use fat as a fuel reserve. It should step up the pace gradually, and the body will use the available energy resources more efficiently. If you do not want to run out of steam quickly, increase the intensity only after the arrival of the first half.

To understand what is meant by excessive and allowable intensity, convenient to use RPE scale (Rating of Percieved Exertion), which can be called the perceived stress scale. The limit in this scale is 10 and indicates the highest possible level of intensity classes, and a zero indicates no intensity in the lesson.

For the first 30 minutes of arrival RPE must not be higher than 5. Then, based on check interval 2-4 min with intensity jerks 8-9. Between each jerk should rest with an intensity equal to 5. If you do not have time to recover before the next leap, increase the time between them or shorten the time of the breakthrough.

Mistake number 2: wrong number of rotations per minute pedaling

Regardless of whether you are traveling on a flat road or to climb a hill, the number of revolutions per minute of pedals must be in the range from 90 to 100.

A smaller number of revolutions is too heavy transmission, and therefore, you increase the load on your joints, which is very harmful. More speed - too light transmission, and you are wasting precious strength and energy wasted.

Modern gadgets assistants simplify the calculation speed, but it is important to learn how to feel the pace. Start with the practice of maintaining the desired speed at 15-30 second intervals and remember this feeling. Experienced pilots "Formula-1" feel the engine of his car, and you should learn to do the same.

Mistake number 3: permanent position in the group

Be headed groups useful in terms of number of oxygen produced, while reaching behind the band members (especially those that are at the bottom) may receive 40% less oxygen. But it is much easier to drive because of the generated leading "bubble" in which air resistance is smaller.

To all members of the group were in the same position, it is recommended to alternate in the leading position. One minute for each participant. If you run out of steam (which is especially important when driving uphill) and feel that you can no longer lead a group, be upfront about the gesture, then let another participant carefully you bypass. Unexpected for reaching behind the leading loss rate can lead to a collision and fall.

Returning to the subject of the air bubble, it is worth recalling that the benefits of being in it is felt, the higher the closer you get to ahead going party. Consequently, the requirements to the predictability of the actions of each member of the group. When coming to the wheel bicycle rear 10-15 cm and a speed of 35-45 km / h, even a slight inhibition may lead to dire consequences.

It is best not to use the brakes and, if necessary, gradually deviate from the mainstream group, thereby increasing air resistance would reduce your speed slowly and carefully, and no one behind will be.

Error number 4: lack of rest

Ignoring the body needs rest to recover inevitably leads to a number of undesirable effects, including pain, injury, suppression of the immune system, destabilizing the mental status, loss of motivation.

Rest - it is not shirking from training. Rest - this is a mandatory part of the training.

The recovery periods cardiovascular system and muscles adapt to the ever-increasing loads. That's how you become stronger and tougher. For each week should have to one day of rest from training, as well as the light of the day 2-3 with less intensive training.

Error number 5: cycling on cycling

Cycling is not able to replace all the other forms of physical activity, as uses not all muscle groups, with the load on the muscles rather specific.

You've probably seen pictures of strokes, did not pay due attention to training on foot. It looks at least funny. In the case of cycling, you can achieve mirror effect - strong, pronounced leg muscles and lagging in the development of other muscle groups.

However, it's not just aesthetics. Harmony = health. Research in California, in which more than 500 velosportsmenov revealed that more than 85% of them were trauma associated with the unevenness of the muscle groups.

Diversify your training exercises aimed at strengthening the waist and back. Also, do not ignore the soft version of squats with the ball.

Mistake number 6: fuss with the bike before the race

There is no more effective way to piss all around than tinkering with the bike when the race was scheduled to start already.

Preparing the bike to the next race should be carried out after the end of the previous one. Any, even the most subtle mikroproblemy that you were able to notice in the arrival time is still on your mind. You know exactly what you need now is to make that fix that fix that replaced. Do you remember every little thing tomorrow or the day after? If you spend maintenance after arrival, you have, in fact, be clean, greased, oiled bicycle, ready to race. And there is no hatred on the part of companions.

The philosophy of the relationship to the bike should be similar to the one we apply to their cars. You do not put off repairing their car at the last moment before the trip? So why do you do it with a bicycle, is also your transport?

Suffering from the inability to bring himself to stop again and again to check each node bike in fear to miss something you can advise to make a check-list.

Mistake number 7: avoiding hills

Any professional athlete will tell you that in order to improve their form and results have to ride in places where the road goes uphill periodically. But we should choose the steep slope on the ground and try to conquer it.

Recommended check portions comprise a relatively rolling hills with a gradient of 4-8%, which is required to overcome from 2 to 20 minutes. If you do not keep up the pace in these areas, the body will adequately respond to changing load and your performance will start to grow.

It should be diluted week program with two or three 30-minute races with the ups, and over time you will notice, it is not simply to avoid such a landscape, but look out for sites with ups to overcome them.

The mistake that beginners often make is to reduce the rate of start after the highest point of the hill. Instead of using the following further descent and well dispersed downhill due to the high initial velocity, they stop pedaling. When it comes to racing, such tactics will play against you.

Mistake number 8: the doctor himself

Cyclists, like other semi-athletes with increased attentive to your body and any reason to suspect a failure in his work in a hurry to diagnose yourself and make the right, in their opinion, measures.

The problem is that the wrong diagnosed injuries and crashes, even light, can result in very serious problems in the long run.

The sooner you consult a good specialist, the sooner you are diagnosed correctly and will appoint a working treatment.

There will also be a useful blood test for ferritin - a protein complex responsible for the content of iron in the blood. By reducing the levels of ferritin in the athlete may be a slowdown in the recovery process and reduced performance. However, this is only one analysis, but besides him there are other - equally important. Do not hammer on health, not self-medicate.

Mistake number 9: wrong nutrition strategy

It is dangerous to slip your body unexpected news, which he had never before encountered - the result can be quite unpredictable. In the case of velozaezdom things can be more serious. Before the complex, lengthy arrival person can fold and for reinsurance have bought some "extremely effective" fuel (sports supplements, snacks, drinks). He never tried this product, but take it at risk before an important event. In the best scenario, the effect really is. Also reasonable (innocuous) The result is the lack of effect or placebo effect.

It also happens that the body rejects the product for one reason or another, resulting in not a very pleasant feeling in the stomach and intestines. Where do you go with the most powerful came unexpectedly diarrhea?

The essence is the same: never eat / drink before and during the race something unfamiliar to you. First learn the product, make sure that the body normally metabolizes it, and the promised effect really is. The "bar for a snack during the race" should really be tested during a training run when retirements is not critical, and the test conditions as close as possible to the fighting.

Do not forget about the food after the race. You have a maximum of 45 minutes after the end of the check, to give your body the food to restore energy reserves. If you do not, then the process will go much more slowly, which will inevitably affect the results and the state of health in the next few days. Take care of the food for the recovery ahead.

Error number 10: the lack of sleep

In the dream, man regenerate better and faster. In the case of velosportsmenami it is even more important. In 1999, a study was conducted which compared the number of complaints of headaches among cyclists and people who are not related to cycling. It turned out that the athletes have complained of headaches are twice as likely. This may be due to physical activity and the concomitant expansion of the blood vessels. In any case, by increasing the time devoted to sleep, headaches became less and less. Someone enough 5:00 sleep, someone 10. In the case of athletes recommended sleep rate increases with the intensity and amount of exercise. Experiment with sleep duration and pay attention to changes in health.

As the basis of the material is taken articleCompiled with the assistance of Andy Wadsworth, professional velotrenera, John Gereti, manager Rapha Condor-JLT team, as well as professional sports physicians.