Cycling helps your body and mind. And you can start training professionally, even if you think you’re too old. Maybe your team will be included in the leaderboard at https://20bet.com/el. But you can make lots of mistakes as a beginner. And these are the most harmful ones.
Too Fast, Too Early
If your heart rate rises unnecessarily in the first 30 minutes of the race, your body will respond to such a drastic and intense load by switching to glucose as its primary fuel.
Increase the pace gradually, and the body will use the available energy reserves more rationally. If you don’t want to be exhausted quickly, increase the intensity only after the first half-hour of the race.
A Permanent Position in the Group
Being at the head of the group is useful in terms of oxygen intake, while the trailing group members may get as much as 40% less oxygen. But it is much easier for them to ride because of the “bubble” created by the leader.
To keep all participants of the group in an equal position, alternate in the leading position. One minute for each participant. If you are exhausted (which is especially important when moving uphill) and feel that you can no longer lead the group, warn about it with a gesture, then allow another participant to carefully bypass you. An unexpected loss of speed by the leader to those walking behind can lead to a collision and a fall.
Returning to the subject of the air bubble, it is worth recalling that the benefits of being in it are felt more the closer you are to the leading participant. Consequently, the demands on the predictability of everyone in the group increase.
Lack of Rest
Ignoring the body’s need for rest in order to recover inevitably leads to a number of undesirable consequences, including pain, injury, suppression of the immune system, destabilization of the mental state, loss of motivation.
Rest isn’t about slacking off on your workouts. Rest is a necessary part of training.
During recovery periods, the cardiovascular system and muscles adapt to ever-increasing loads. This is how you become stronger and more resilient. There should be one day of rest from training each week, as well as 2-3 lighter days with less intense workouts.
Avoiding High Ground
Any professional athlete will tell you that in order to improve your form and results, you should ride in places where the road is occasionally uphill. However, you should not choose the steepest hill in the terrain and try to conquer it.
Include in the race sections with relatively gentle hills with a gradient of 4-8%, to overcome which it takes from 2 to 20 minutes. If you do not slow down in these sections, the body will respond adequately to the changed load and your performance will begin to increase.
Add two or three 30-minute uphill runs to your weekly program, and over time you’ll notice that you’re not just not avoiding this terrain, but that you’re looking out for uphill sections to overcome.
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