Die 8 größten Fehler beim Radtraining und wie ihr sie vermeidet

Sure, cycling seems relatively simple in itself. Get out of the transition zone, pedal and, depending on the distance, get off again after up to 180 km. But cycling training in particular often offers a lot of potential for improvement. Here we show you the eight most common mistakes and give you tips on how to avoid them.

Mistake 1 - No helmet

Although only a few athletes are now out and about without a helmet, you still see black sheep every now and then. Since the excuses of weight, poor ventilation or lack of comfort are no longer up to date thanks to modern technology and new materials, there is actually no reason to get on a bike without head protection. If that's not enough of an argument: In 2019 there were over 87,000 accidents involving personal injury involving cyclists. Of these, every fifth accident in every 1000 was fatal.

triathlon.de tip: If there was a fall and your helmet was used, you should exchange it. For this reason, we also advise against buying used helmets. Since the material also wears out, a bike helmet should be replaced every five years, even without a fall

Mistake 2 - Wrong wheel

Although there is some leeway, unfortunately you can't make everything fit on the bike if the actual size doesn't fit. Therefore, you should definitely consider the following things before you buy:

How do you want to use your new bike? Do you want to be flexible for flats, bike races, mountains and triathlon with a road bike and accept the aerodynamic disadvantages? Or are you looking for a triathlon bolide that is ideal for time trials but can become uncomfortable for mountains?

Once these questions have been clarified, it goes of course into the details and about the frame size, since the bike is best adjustable when the size is chosen correctly.

triathlon.de tip: When buying, seek competent advice from a specialist retailer, as they often offer test rides.

Mistake 3 - Wrong sitting position

Even the most expensive bike is not efficient if the seating position is wrong. This is of course the most important from an aerodynamic point of view, but the reverse also applies: the fastest aero position is not good if it is uncomfortable and ineffective. Unsteady driving, back and neck pain and numb hands and feet are just a few of the many side effects of a bad position. Poor aerodynamics, resulting in reduced performance and often problems on the running track, can also follow.

triathlon.de tip: With our bike fitting, the bike is adjusted to the millimeter to you and your needs. This also guarantees the best possible combination of aerodynamics and comfort on the bike. In general, the position should be checked regularly if body type and/or training status have changed, or if new components are to be added to the bike.

Mistake 4 - neglecting material

In the basement over the winter and then out on the road by bike in spring. That’s the situation for many amateur athletes. But often - usually on the most unfavorable section of the route - there is a nasty surprise: the classic flat tire. But in addition to nerves, material weaknesses also cost a lot in terms of driving safety, since a bike that is not serviced represents a significant safety risk for the driver and others.

triathlon.de tip: Wheel damage is easily avoidable if all wearing parts are serviced once a year. If you don't want to do it yourself, it's best to get it done at a specialist retailer early on. However, cycling training should also include the visual and functional inspection of all safety-relevant parts.

Mistake 5 - Poor technique

Wobbling left and right, hopping in the saddle, knees not over the pedals, or an unbalanced step - these are all signs of poor technique. This deficiency costs a lot of strength and energy and can also have a strong negative impact on driving safety.

triathlon.de tip: Smaller weaknesses can be ideally corrected and practiced on the bike trainer in autumn and winter. Riding in front of the mirror shows your position and technique, and with the MTB you can train your balance and dexterity.

Error 6 - Stable frequency

You often have your own favorite frequency during training. Either slow and powerful, high-speed and fast or somewhere in between. And although of course the majority of the competition will probably take place in this area, other driving techniques should also be mastered, right down to the opposite extreme. This allows the skills (similar to strength training) to develop further, since the different motor stimuli also pass on different stimuli to the muscle.

triathlon.de tip: In winter, build sections with maximum frequency into your training and in spring it is worth doing an increase in high gear and sometimes with a high frequency.

Mistake 7 - No variation in intensity

Varied stimuli are important across all sports. But especially with long-distance athletes you often see hours of monotonous driving. In the beginning this gives you a good basis, but in the long run it quickly becomes stagnant. Others, on the other hand, just try to see a good cut on the tracker at the end of their rides and don't pay any attention to their heart rate or anything like that. This then requires particularly long regeneration times and due to the lack of a basis, it is not possible to develop a stable form.

triathlon.de tip: Build a good foundation at the beginning of the training season and then build in more intensive units.

Mistake 8 - Not knowing the rules of riding in a group

Although triathletes are lone fighters, there are still throngs on the street every now and then. Here are the key points to avoid trouble in these situations:

  • Master driving in a row of two
  • Signals must be passed on backwards
  • Steady pace in the lead
  • Correctly assess and dose the distance to the vehicle in front
  • Be alert and ready to brake

triathlon.de tip: Riding in a group requires some practice, but it's fun if you can then motivate and support each other!


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