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For many riders looking to improve in competition, preparing well for the season is essential. However, some common mistakes can compromise your performance in the long term. Here are three frequent pitfalls to avoid, along with practical advice for laying solid foundations and maximizing your chances of success.
By Guillaume Judas – Photos: depositphotos.com
Mistake #1: Training too hard, too soon
One of the most common mistakes is resuming training at too intense a pace after the winter break. Or not knowing how to reduce the intensity and length of training for long enough to recharge your batteries.
A winter full of intense group rides and interval training can get you in great shape by March, but that momentum risks collapsing quickly. By April, fatigue sets in, and an underlying weariness can ruin your entire season. To avoid this trap, resist the urge to follow riders who exhaust themselves on platforms like Zwift day after day. These early efforts often burn you out before the key moments of the season.
Many are too eager and take advantage of increasingly mild autumns to rack up km diligently from November, before racing each other in December, going on a training camp in the sun in January, and riding in short bib shorts in February. But by the end of June, there’s no one left.
Instead, adopt a measured approach: pedal smoothly during the first few weeks after a not-too-long but complete break. Combine with other sports that give you more flexibility with the weather (running, swimming, strength training) then gradually build your form with quality workouts, avoiding random overload. This early discipline lays the foundation for a successful season.
Mistake #2: Aiming for too rapid weight loss
After the winter break, it’s normal to have gained a few pounds, but many panic at this weight gain and try to lose it too quickly. This approach leads to problems: a lack of energy that harms the quality of training, increased stress on the body that becomes difficult to sustain, and often a rebound effect where the weight returns, sometimes to a higher level.
Instead, accept carrying a little extra weight in winter. Adopt a pragmatic and reasonable approach by aiming for very gradual weight loss through increased energy expenditure. If weight loss is necessary, it must be gradual and based on moderate and sustainable dietary changes.
If you’ve gained two or three kilos during the break, however, avoid adding more during the holidays. Be reasonable and avoid the yo-yo effect, which is catastrophic for the body. Extreme diets in either direction are counterproductive and risk sabotaging your long-term efforts.
Mistake #3: Not working on your weaknesses during winter
Winter is often dedicated to building endurance, but it’s also the ideal time to start working, sparingly, on your weaknesses. In other words, those aspects of your power profile that limit your performance.
Neglecting these weaknesses can leave you too little time to improve them before competitions. So, integrate short, targeted sessions throughout the winter. For example, if your VO₂ max is a weakness, occasionally add short intervals, such as 30/30s or 40/20s, reducing the volume compared to a classic session. If your sprints need work, incorporate brief neuromuscular efforts. The important thing is to remain moderate so as not to compromise your aerobic base while laying the groundwork for targeted progression.
A successful season starts with patience
For ambitious riders, avoiding these mistakes requires discipline and a long-term vision. Training too hard and too early or trying to lose weight quickly can give an illusion of progress, but these approaches often compromise the consistency needed to perform in competition throughout the season. Similarly, ignoring your weaknesses in winter limits your potential as races approach.
By adopting a measured progression, accepting moderate weight gain in winter, and working on your weaknesses in moderation, you build a solid foundation for a successful season. These choices, though sometimes counter-intuitive, will allow you to arrive in shape at the right time, ready to attack and compete with your opponents.
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