5 Mistakes Every Cyclist Has Made Before A Bike Ride
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5 Mistakes Every Cyclist Has Made Before A Bike Ride

October 21, 2019


– 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.

Only registered users can comment.

  1. So far the worst mistake I’ve made was choosing the wrong kind of gloves. Once this fall I decided not to wear full fingered gloves and go with the summer ones. The temperature was borderline at the start but then the weather turned. Most painful ride of my life…hands hurt so bad and you kind of need them to ride a bike. I ended up riding back alternating hands with one steering, the other down my pants or somewhere out of the wind. But that was nothing compared to the pain of my hands warming up inside afterwards.

  2. Emma adds a great dimension to GCN training videos. Hope to see more of her wisdom. She's a great addition to the GCN team training vids

  3. Stooling in the bushes on a ride… not yet. Returning to base mid ride due to fatigue, no problem, no guilt… just makes me hit it harder the next day. I did ride in driving snow today to show dedication to my cycling, but if you feel like a big bag of ass, dont be a fool, go home and rest up. The only problem is those bag of ass days come more frequently for me after 40 ; )

  4. In my courier days the only thing I would eat before noon was fruit, mainly bananas because the potassium will keep muscle spasms and cramps at bay including the ones in your heart. Also they take 20 min to digest and some "breakfast" foods take more to digest than they contain. OH…and coffee, black dark roast coffee. If I tried to eat anything else, I'd have to stop and empty my stomach on the road side and no one wants to see that! No one I'd want to know any way.

  5. Things like milk and bacon prior to a ride come back to haunt. So no cold cereal. Oatmeal, pancakes etc much better for me.

  6. Usually I have a routine the night before to make sure I dont' have to think as much before I leave the house.
    – Set out my water bottles
    – Charge my lights
    – cash/cards in cycle pouch
    – all my gear in one spot (a heap on the kitchen floor)

  7. Just a sunday rider here (not considering the night rides, rollers and commutes 😋), and to each it's own and all that, but at 1:12 Emma's saddle apears to be at a weird angle.
    My usual mistakes: forgeting to bring a water bottle and, at the last moment before leaving, having to go back and get it…

  8. Matt & Emma' have great chemistry. They play off of each other very well. One of the most enjoyable videos you've put out in awhile.

  9. I heard once that the days you dont feel like going to the gym and your body doesnt feel so up to it are the days you do the best in the gym. I dont know if its the same for cycling. probably not, but its something to think about.

  10. I had a race in last sunday, & before the race about 1 hour & a half I drunk a preworkout that contain creatine & I had a terrible pain in right side was bumping too much, well does the preworkout still effective before 3 hours of the event ?& what's the solution to avoid such thing

  11. Absolutely love Emma Pooley, GCN could not have found a better presenter to add. Emma is a monster athlete and yet so self effacing and down to earth. Very happy to see her in videos!

  12. I do fasted rides, I do 5 hour ones … how ?? well fat adapted and feel great, advice to carb load is a quick way to health issues

  13. I made a big mistake before my commute to work a couple of Saturdays ago: I failed to check my tires shortly after waking up and when I was about to head out the door, arg, I had a flat front tire. And the weather was bad and I was running behind and it was one of those mornings when you would like a do-over. Fortunately, I wasn't too late for work. It was just one of those mornings.

  14. There r things called sh!t kits online for $1.50 each idk what that is in ureo or pounds and they have gotten me out of so many sh!ty sh!tuations

  15. As one gets older (I'll be 60 this year!) and you are going to go out on your own, make sure someone close to you knows where you are going and the expected time of your ride. Nowadays the live apps that are available through Garmin or maybe iPhone's "Find my Friends" help here. Don't forget charge your phone first and on extremely long rides maybe take a small reserve secondary charge-up battery. I live in the high Pyrénées so for us this is maybe second nature.

  16. I'm in the USA, watching people come out of walmart. After an hour, I have yet to see any sign of over training. Hippo syndrome appears to be more what we need to be concerned with here. Seriously, I still say if you want to do comedy, hire SOMEONE who can write a funny line or two for you. Your silliness just comes off as very forced. It's an incline you're just not geared for.

  17. You forgot putting on all your kit (namely in the winter) only to realize you forgot your heartrate monitor.

  18. Addendum: the oxygen and water required to digest food will indeed be sorely missed during a ride too close to eating. During warmer weather, also important to keep your body prepared to cool off effectively – digestion also heats up your core, and this can exacerbate perspiration/hydration issues!

  19. Long time ago I made a mistake in my preparations for running a marathon. The same kind of mistake could also be applicable for cycling. The last couple of days before the marathon I was loading with carbohydrates. That was no problem by itself, but besides the carbohydrates I also got a lot more fibres, than I was used to. So when I was running, the fibres were working in my guts. Try to imagine, what happened. Or maybe better: Don't try to imagine.

  20. Great Clip, are you coming with me on the Sydney to Surfers ride 5 May -11 May 2018
    http://www.sydneytosurfers.org.au/
    If you cannot make the ride please become a sponsor just click on the link and put $20 into Youth Off The Streets
    https://sydneytosurfers2018.everydayhero.com/au/les-simons-supreme-athlete

  21. A good idea is to check your bike both before and after your ride also have a journal to keep track of bike repairs

  22. My suggestion would be to put the camera guy on an electric scooter. The engine noise in the background from your current scooter is ruining the videos.

  23. Your advice is crap. I eat my brekkie and immediately head out getting PR on the first climb which is 5 min away from my home.

  24. I have had to do a "number two" beside the road in the mountains. I felt uncomfortable enough squatting in the bushes ,when I got a big shock. A big mangy coyote a few yards away was staring at me. I think we were both equally terrified. After a few tense long moments, he turned and ran off. Woa !

  25. Went out the other day…2.5 km….then home….body said no, had no plan, no legs or most importantly, focus…If I'm not alert…it can get ugly quickly. good and appropriate video this one , as the weather is improving and out we go

  26. You guys are great! I will be riding my first Triple By Pass here in Colorado, USA. I have followed a lot of your advice for this ride. You also have been a source of inspiration. Thanks, Ride to the level of your smile.

  27. I rode 122 km on 2 gears after the cable broke. That included crossing the Canada border. Correcting one thing leads to another. I blamed Powerade for gastric distress over 250 km so 6 days later I drank 13 litres plain water, no Powerade, and ended in Emergency with pending heart failure after 280 km with 85 km left. 97 Fahrenheit at 3 pm I sweated 14 litres evidently. 16 years ago.

  28. One is. It dressing for the conditions. To little clothes or not enough. Been caught out in freezing rain in a short sleeve. Blue sky when I left ! Never again.

  29. People need to stop giving people guilt about going to the loo or bathroom. We are mammals like any animal. Animals wee and so do we. They don't give guilt. Neither shoud we.

  30. I firmly believe it's a bad idea to do fasted rides if one is not already fit. I've seen too many newbies give up cycling altogether after a short span of time experiencing total exhaustion after riding and also no loss of weight. These are generally the same people who didn't load up on carbs the previous evening.

  31. Here in America you get a ticket police catch you going to the bathroom. Some state will arrest you for exposing yourself to the public.

  32. I eat 2 eggs, 2 sausage links, 2 pieces of toast with butter and jam, a bowl of oatmeal with milk, OJ, and a cup of Joe … 20 min. before my 15 mile ride 3x/wk on weekdays. I eat at least 1 hr. before riding on weekends. Yes occasionally I get some gut protest, but nothing to make me abort my ride. Most times I feel just fine. Haven't tried all out repeat sprints or full gas time trials but have ridden 'hard' with less than 30 min. digest time before riding, usually without too much gastro distress. I think my body's just programmed for this. Unfortunately given my work schedule, I HAVE to ride like this. I can't ride starved without eating for 10-12+ hours. P.S.- 'Toilet paper tablets/pills' are FANTASTIC to keep in your saddle bag JIC nature calls out on your ride. They are essentially 12" squared towelettes compressed into 3/4"×3/8" cylinders, and when moistened with water can be used as toilet paper/a face-sweat rag or grease rag for your bike. Rip them into 1/3rds for TP. I carry about #8 of them in a Coghlan's waterproof match cylinder/case along with a tiny bar of soap in my saddle bag. They come in REAL HANDY in 'Emergencies'.

  33. Forgetting to check that you have the essential items in your saddle bag. Talking from experience of having to call home, because I forgot my puncture repair kit or a spare inner tube.

  34. i eat a big breakfast and then give myself an hour before going, that's plenty of time
    but then again i cycle every day and hit the gym pretty much everyday as well so my body is constantly burning whatever i eat

  35. Too bad my poops have no rhyme or rhythm and happen 4-10 times per day! I guess I’ll always be packing a loo roll on rides that don’t feature many restroom stops!

  36. Cyclists are gross, as a climber if we have to poop we don’t just leave it on the side of a mountain like you do by the side of the road.

  37. Never a racer, but many family rides, organized one day at your own pace rides and week long supported all age planned group "tours".
    Fortunately never any equipment failures (except an early on rainy week tour with sew-ups in1981…..flats).

  38. I just lurrrrve GCN presenters a great addition guys👍🏻

    Pre event poo is a standard for any sport

  39. 4. yes, so often. it is nice to be able to allow myself to have rest days now, because in the past i just listened to my doctor who said to exercise every day. and despite that being medical advice, somehow it did not end well. wonder why.

  40. My personal mistake is looking for a road bike in mrng 3 o clk online and worry apout change my bike on 3 clk and want to go long and speed ride

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