5 Mistakes Every Cyclist Has Made Before A Bike Ride

– It helps the enjoyment and training effectiveness
of your cycling, by avoiding, at all costs,
these pre-ride mistakes. – Don’t do it. Or do it. (upbeat music) – Now this is a classic mistake that we’ve all made at some
point in our cycling career. Filling up on too much
breakfast before a ride, leaving us feeling bloated, nauseous, and in no fit state to
train effectively at all. (crunching) I mean Matt, I thought I
ate a lot of breakfast, but that is just incredible. Are you sure that’s a good idea? – [Matt] Ideally you
shouldn’t eat anything for around two to three
hours before a ride. Which is generally something
that’s easy to stick to, when you’re doing a race or a sportif, or when you’re training later in the day, as you’ll have had sufficient
time to eat earlier. Things get a little bit trickier when you’re training first
thing in the morning, as the zone between getting up and riding is that much narrower. That’s why keeping a close eye on the timing of your
nutrition, is important as our digestive system
isn’t quite as effective on the exercise as it is at rest. – [Emma] This is because the blood flow from our gastrointestinal system is redirected to our
leg muscles when riding. So, if you have a large meal without sufficient time to digest it, then you might run into problems. – Yeah, precisely. So if you have less than an hour to eat your food before
heading out on the bike, you need to get it right to
avoid running into gut problems. – One idea is to postpone
breakfast altogether. Which is something that has become popular over recent years, and is
known as fasted training. Another is to eat something
relatively small and light, but that will provide us
with a solid fuel source. Porridge is the classic example. – [Matt] If you do
choose the fasted route, just make sure you’ve eaten
plenty of carbohydrates as part of your evening
meal the night before, and ensure that you eat
as soon as you get back. Now this sort of training is more suited to rides of a shorter duration, so you don’t deplete
glycogen stores too much. (saxophone music) – [Matt] 30 minutes or
so into a four hour ride on a long descent with your mates, isn’t a great time to realise that your brake blocks are worn out. – [Emma] It definitely isn’t. Or for that matter that your gear cable has frayed to the point of snapping, and you can’t get into the big ring. Or sticking with gears, if you haven’t charged your e-tackle Di2. Uh, Matt, not looking great here, sorry. – [Matt] Or, you have a rear tyre blow out because you didn’t check the big cut in the side wall of your tyre before you came out on the road. – [Emma] Sorry. – [Matt] Emma. To avoid these sorts of problems, that range from the inconvenient to the potentially catastrophic, just make sure you get into the habit and the routine of giving your bike the good once over when you get home. – And by that we mean, just
a quick visual inspection of tyres, brakes, gears,
the bike’s moving parts, just to make sure everything is ship-shape and in good working order
before your next ride. – If you don’t check your bike… – You might get a fright. (playful music) (gravel crunching) – [Matt] I forgot me loo roll. – [Emma] The state of utter panic of needing to do a number
two whilst out riding with no toilet or bathroom on the horizon, really is the stuff of nightmares. And again, many of us have been there, forced to take a call of nature quite literally surrounded by nature. – [Matt] I mean it happens to the very best riders in the world. Take Tom Dumoulin’s exploits at the 2017 Giro d’Italia as an example. – To be fair, though, Matt,
I think that was a one-off, and I think usually Tom
would’ve had a normal number two in good time before the stage start. You know queuing at the port-a-loos, or pathway toilets with the other pros. – Yeah, that’s because they’re
acutely aware of their body’s well, cycles, shall we say. And you should be aware of yours too, and factor into your preparation. Now the problem often
arises when you’re cycling at really early hours in the day. So, a sportif, or a Gran Fondo. So that’s something you
definitely need to consider. And also make sure you pack loo roll in your kit bag as well. – And our final word on the subject. If you are the kind of person that regularly gets caught
up by a call of nature, why not pack some toilet paper or tissues or wet wipes in your
pocket or your saddle bag so that if you did get caught out, your sensitive areas are not damaged by nettle rash, shall we say. – Hmm, one way of putting it. (slow jazz music) – Have you ever headed
out on a training ride when you’re not really feeling up for it? And I don’t mean, not really fancying headwinds to yourself
on a climb, for example. I mean genuinely feeling
tired, and fatigued. Perhaps you told yourself to HTFU after coming back from a cold, is that really a good idea though? – I mean, have you ever stopped to ask why your body is making you feel that way? – Yeah, there’s possibly a reason. It could be because your immune system is on the edge after you come back from a cold or illness
just a bit too quickly. – [Emma] Or that those previous three days of back to back high
intensity training sessions have taken their toll. – [Matt] Yeah, don’t be afraid
of listening to your body, and honestly making a judgement call on whether it’s a good
idea to go training at all. If in doubt, turn around and head home. Or best of all, don’t leave the house and take a well-earned rest. – It’s a far better option
that risking your health by over training or
making worse an illness that your body hasn’t
fully recovered from. – Yeah, have you ever
heard of taking a day off ruining a whole season? No, neither have we. (slow jazz music) – This really applies when
you’re heading out on the road to do some specific efforts like pull reps, intervals,
or sprints for example. – Yeah, or it could be a
session on the indoor trainer, or basically any sort of session where you’re gonna go very
deep and into the red. – [Emma] A warm up will allow your body to get to the point it can effectively cope with the training intensity. Not only will it help
you to perform better, but it will also protect your
body from potential injury. – [Matt] So, as part of any ride that contains intense
efforts, no matter how short, prime your body by doing
a progressive warm-up to get your system firing,
increasing vital blood flow, lifting your temperature, and
elevating your heart rate, to fully oxygenated blood
reaches your muscles. – [Emma] Ride hard without a warm-up, and you risk a torn muscle, oxygen debt, and non-optimized training. It’s just not worth it. – Emma, could you just ease off, I’m not warmed up yet, just… Tone it down. Easy, a progressive warm-up. – Well you should’ve
warmed up before we left. – Just go on… – Just get up too late, don’t you. – Just go on your own then. Well we certainly hope you picked up something handy from that video. What we’d like to know is, what are your classic
pre-ride training mistakes. Leave your comments down below. – And for Five Training Myths
Exploded with Louis Passfield, click here. – And don’t forget, to like and share.