Cycling is a fascinating and accessible sport for everyone, but like any activity, it presents challenges, especially for those just starting out. Avoiding common mistakes can greatly improve your experience, safety and performance. In this article, we explore the 10 most common mistakes made by novice cyclists and how to avoid them.
1. Underestimating the importance of bike maintenance
Regular maintenance is essential to keep your bike in good condition and prevent problems during rides. Check your tyres frequently to make sure they are inflated to the right pressure, check your brakes and keep your chain well lubricated. A well-maintained bike not only lasts longer, but also provides a smoother and safer riding experience.
Tip: Schedule a basic maintenance at least once a month and a complete overhaul by a professional every 6 months.
2. Using inappropriate equipment
Wearing the right clothing can make a big difference in comfort and safety. A good quality helmet is essential, as are gloves to improve grip and protect the hands. Technical clothing, such as breathable jerseys and padded shorts, improves comfort during longer rides.
Tip: Invest in a good helmet and quality technical clothing. Make sure everything is the right size to avoid chafing and other discomforts.
3. Not having a training plan
Many beginners start without a clear plan, which can lead to overload or lack of progress. A well-structured training plan will help you improve gradually and avoid injuries.
Tip: Start with short rides and gradually increase the distance and intensity. You can use cycling training apps to monitor your progress and plan your sessions.
4. Ignoring nutrition and hydration
Nutrition and hydration are key to maintaining energy while cycling. Don’t wait until you are hungry or thirsty: take small sips regularly and eat light, carbohydrate-rich snacks to maintain energy levels.
Tip: always carry a water bottle and an energy snack, such as cycling-specific bars or gels.
5. Disregard weather conditions
Weather conditions can greatly influence the cycling experience. Cycling in the rain or strong winds can be dangerous if you are not prepared.
Tip: Check the weather forecast before going out and adapt your clothing accordingly. Wear a waterproof jacket if rain threatens and breathable layers for cold conditions.
6. Pedalling incorrectly
Incorrect posture can cause pain and fatigue, as well as reduce pedalling efficiency. Make sure your bike is adjusted correctly: the saddle should be at the right height and the handlebars positioned so that you have a comfortable grip.
Tip: If possible, get help from an expert for a bike fitting, a service that allows you to adapt the bike to your physical characteristics.
7. Not knowing the rules of the road
Cyclists are bound by the same rules as motor vehicles. Not knowing the basic rules can put yourself and others in danger.
Tip: Learn hand signals for turns and stops and always be visible to other vehicles by using front and rear lights, especially in poor visibility conditions.
8. Not getting adequate rest
Rest is an integral part of training. Ignoring the need to rest can lead to injuries and decreased performance.
Tip: Plan active rest days with light activities such as stretching or yoga to aid muscle recovery.
9. Don’t socialise with other cyclists
Cycling alone is fine, but joining cycling groups or participating in events can make the experience more fun and motivating.
Tip: Look for local cycling groups or join online communities where you can share experiences, get advice and find new friends to ride with.
10. Ignoring pedalling technique
Many beginners pedal with bad technique, wasting energy. Good pedalling technique helps you maintain a constant cadence and make better use of your muscle strength.
Tip: Focus on fluid, circular pedalling and avoid pushing too hard with your heels. Consider using quick-attach pedals to improve efficiency.
Avoiding these common mistakes will improve your riding experience, increasing safety and enjoyment. Remember, cycling is an ongoing learning journey: listen to your body, keep your bike in good condition, and keep looking for ways to improve. Happy cycling!
