If we want to spend all our time on the bike to improve our skills, we need to take a scientific and effective approach, here are 7 workout mistakes to avoid.

Not updating your training plan

As we enter the New Year and the race approaches, your training plan needs to adapt to the new conditions. If you still follow the same way as last year, you may not be able to improve.

Training plans need to be increasingly clear. If you focus on races like the European races, then you need to know how to "sweetspotwork" and strengthen your climbing ability. If you like lap races, you need to master the short and fast sprint method, which should be reflected in your training plan.

Training too much too fast

The principle of training is simple, work hard, then recover so your body can adapt, then continue to work hard. The key is to allow your body to toss and turn within acceptable limits and to raise the standard of training a small amount at a time, which will allow you to reap the benefits of consistent progress.

While there is room for high-intensity training in the winter, it is also highly undesirable to go crazy with output in January and February, with long hours and no intervals. In December, you might plan on cycling 2 hours a day and training at the "sweetspot" limit for 2 x 10 minutes. in January, plan on training at the very high limit.

Not doing a good recovery

Without adequate recovery, it is impossible for your body to keep up with the pace of training. You should make sure that after each training module is completed, you are fit enough to handle the next time.

In the winter, your recovery is not as strong as it is in the summer. Your body needs to stay warm while cycling, there are many ways to alert you if you are overtraining, and there is fitness monitoring on Strava.

But there's still a golden rule to remember, whether you're a rookie cyclist riding 5 hours a week or fighting the Tour de France. If you're on the verge of getting restless and losing motivation, then stop and rest.

No plan

In fact, you don't need a detailed running plan, a comprehensive plan is best. For example, you can set 2-3 weeks to focus on "sweetspot", 1 week to take it easy, and then 2-3 weeks to boost functional threshold power.

Feasibility is the key to planning. In each training module, it's best to identify only one or two tasks so you can really focus. If you feel pretty good about the lifting results, recover and move on to the next topic.

Injuries

Injuries will only interrupt our winter training. First, let's dispel a myth - riding in the rain won't break you. Most get sick in the winter because our homes and offices provide the perfect breeding ground for germs. When you return from the rain, your immune system weakens and you get sick faster.

Get fresh air, and if possible, open windows for ventilation. Forget about foggy days. Get hot after a bike ride and avoid places that are both crowded and hot.

Icy weather non-spill

Bad weather, it is best to use the riding platform. Stick to the exercise for about 90 minutes and enjoy the ride just as much.

Dressing too much and dressing too little

Sometimes dressing is a real problem. Winter cycling without a helmet and gloves is definitely not life. But wearing too thick, sweating is not breathable is also very easy to catch a cold.