We are all just humans and it is normal to have habits, however, some habits become bad habits, eventually, we become our own worst enemy.
When you’re on the bike, doing the worst thing can lead to injuries or accidents in a split second, which can be easily avoided. So, breaking bad habits is a great start to becoming better and safer cyclists.
It is important to break bad cycling habits on and off the bike, then you will be able to see the benefits and potential as a cyclist.
So here are 5 bad habits you can start to eliminate in your daily cycling session.
1. Pacing and Racing
When your one-hour ride session with a friend suddenly turned into an all-out suffering test. Many cyclists start with full gas, die in the middle, and crawl over the top instead of start steadily, push in the middle and surge over the top.
Ideally, you should stick to your cycling plan, as completing too many hard workouts in a row will lead to overtraining and injuries.
Thus, let your training partner know your plans for the workout on that day. Instead of charging up a hill on your easy day just because your training partner is looking for a challenge. Stick to the plan!
Also, you can consider investing in a heart rate monitor to help better with your pacing during your training.
Image via: Cycling Weekly
2. Using headphones
Yes, cycling long miles and alone can be boring, while music is often used as motivation to get by quicker, however, it can also create harmful situations on the road. The reason being, you aren’t able to hear sirens, honks, or other verbal warnings.
Thus, to be safe cyclists should always ride defensively and be aware of the surroundings.
Image via : Cycling Weekly
3. Not Wearing Helmet
In Malaysia, you are likely to cycle under hot and humid weather which can be uncomfortable. However, you should never have an excuse to not wear your helmet. Just like driving without a seatbelt, it reduces the likelihood of serious injuries.
Hence, opt for a helmet that suits you best or get helmets with a lot of vents to ensure air circulation. Your options for helmets are unlimited, as the cycling market is producing a variety of helmets to suit cyclist preference and performance.
Image via : Today’s Parent
4. Eating junk food after a ride
One of the benefits of cycling is you can burn a lot of calories. For instance, if you ride at 14mph and weigh around 67kg, the calories you burn on a three-hour ride will likely be above 2000 calories. This may seem like the best opportunity to reward yourself with unhealthy junk food, but it’s a better idea to not waste that hard work you’ve just put in.
Instead, provide your body with nutritional food for replenishment and refuel. That includes lean protein, a lot of greens, and avoiding processed sugar and foods.
Image via : The Habitat
5. What’s Recovery
Lastly, the most important part after a hard workout is recovery. Recovery will affect your performance and the quality of your upcoming ride. Hence, get enough sleep, water, and proper nutrition after each session.
You will be amazed at how proper recovery can affect your body as a cyclist.
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