The five cycling mistakes you're making and how to fix them. Welcome back to the Roadman podcast. Today, myself and Sarah are going to walk you through some of the common mistakes that cyclists are making.
And don't worry if you are making these blunders because I've made them myself. Sarah has made them and maybe continues to make them. And a lot of pro riders are making these mistakes, too.
With all that being said, let's dive in. Yeah, I feel like you just called me out in minute number one of this. like this isn't about shaming anybody.
And what I would say is even if you feel that you're an experienced cyclist and you know it all, maybe still listen up because there are some points in this. I mean, there's people on our group ride week in week out and I do see them making a lot of these mistakes. And as I said, you said I probably do as well.
Mistake number one is not fueling properly. It's that old chestnut again. Yeah, we can.
It feels like there's two different worlds here. In the one world, there's conversations like I had with David Dawn, who has the app Hexus and is responsible for nutrition for half of the world tour. They're so massively obsessed with carbohydrates.
You know, Alex Wild spoke about in Unbound a couple of weeks ago, 175 grams of carbs per hour. David Dorn consistently hit home that point to me about carbohydrates, carbohydrates, carbohydrates. Yet I was riding home two weeks ago totally empty and I had to beg a puntet of strawberries from someone on the side of the road cuz they didn't take card and they only took cash and I didn't have any cash and I was like I promise I'll come back.
So you need to reconcile those two worlds like what we know we should be doing and the value of carbohydrates with the practicalities of going oh I'm only going out for a couple of hours I already have lunch and one mind one eye coin at the thinking this is a smart thing to do to lose weight which it's not. Yeah. No I agree and I think it's hard as well because we do know that the average cyclist is underfueled.
It's very common, but we also know that the average cyclist is always kind of trying to lose weight. So, they're constantly trying to balance this fueling for the ride, but also being in a calorie deficit at some stages and trying to get that right and balance it is feels impossible sometimes. And it's so counterintuitive to eat more to lose weight, but you need to be eating more.
You need to be eating, I would say, minimum 60 grams of carbohydrates. And that's if you're heading out the door for uh endurance ride, 60 grams of carbohydrates per hour to the upper end of 120. If you want to push those bounds of 140 for intense sessions or races, go do it.
But that's the way to optimize for weight loss. And why is that? Alex Dais spoke on the podcast and it was really simplistic because it wasn't the deep science that David Dawn I'll give you or Yuri Carlson or the other amazing nutritionists.
Alex Der said to me like, if you get into the house and your first inclination is to rush to the fridge, you fueled poorly. And that's been a great rule of thumb for me because it's so true. If your inclination is to rush to the fridge, you're going to overeat for the rest of the day.
Yeah. You're kind of panicking. I know myself that when I come home from, let's say, Saturday spin, if I can not start panicking about how hungry I am and I'll know I'll have done it right, if I have enough energy to bring the dogs out for a walk straight after the ride, that I'm fine, I'm not hungry, I don't have hunger pangs and that's kind of a good indication to me that I'm, you know, kind of gotten it right.
So, the two shifts I think people need to make with nutrition, it's one fueling on the ride and we have a nutrition calculator which we'll drop a link for below. It's totally free. People can go and plan their nutrition.
The other one is nutrition pre-ride. Because for so many years, I fell into the trap of thinking, okay, I went on the club run. I rode 4 hours and, you know, 110k.
I deserve to eat a lot of food tonight. So, I'd have a big feed of carbohydrates or like a pasta or a pizza that evening. It's shifting the mindset to thinking backwards.
So, if you're riding hard on Saturday or long on Saturday morning, you need to be thinking two meals back from that. So that's your breakfast on Saturday morning and your evening meal on Friday. That needs to be the the big eating.
Yeah. And that kind of goes the opposite way as well. So if you're taking a rest day on Sunday, come home from your ride on Saturday, refuel, re get your glycogen levels back up, but then you don't need to eat massively on on Saturday night for a rest day or recovery day on Sunday.
I think that distills pretty well in a very simplistic form how the best riders in the world are eating at the moment. Yeah. The other thing I want you to touch on is something you've always drilled into me and that's fueling early and then constantly eating.
So, if you're on the bike and you're getting a massive ly or you feel hungry or you feel thirsty, which is another one that we we haven't touched on yet, hydration, it's almost too late, isn't it? Yeah. That's the old Sean Kelly saying.
If you're if you're hungry, it's too late to eat. If you're thirsty, it's too late to drink. It's starting early.
It's the the recommendations we gave around 60 to 120 grams of carbohydrates per hour. It doesn't discriminate based on when you've started. Just because you've you're 20 minutes into your ride doesn't mean you go, I'm 20 minutes in my ride.
I don't need to eat. A lot of us don't start eating until the second hour. And then you're playing catch-up.
So, you need to be hitting that carbohydrate early and you need to be hydrating. I would say minimum 500 to 750 meals of carbohydrate or electrolyte per hour for the course of the ride. I just want to go into a little bit of the science with regards to fueling and your glycogen storage.
So, we really only have about 2 and a half hours of storage of glycogen in our system at a moderate intensity. Okay? So, once you hit that and you haven't refilled, you're empty.
Now, a lot of people will say, "Oh, well, that's great because then, you know, I can start burning fat as a fuel." But unless your body is really accustomed and you've trained your body to burn fat really efficiently as a as a fuel, it can all go seriously bad, can't it? And people have been trying for eons all they've been throwing books at this how to become more, you know, better, how to trigger your body into burning fat.
But it's very, very difficult. So for people who are, you know, not used to that type of fueling, glycogen, sugar, that's really your go-to, isn't it? Under fueling doesn't make you lose weight.
under fueling downregulates your metabolism. So your metabolism just burns slower. So you're suffering for no reason.
The key to burning fat and to losing weight is to eat more to upregulate your metabolism so it goes like a furnace all day. And we're going to get on to strength training a little bit later on, but that's one of the real keys where you see some people that struggle forever with their weight because their base metabolic rate is like 21 2200 calories. So, anytime they eat 2,300 calories, now they're in a surplus.
Yeah. Where once you start putting on a little bit of muscle, muscle burns more calories than fat. You see some of the gym bros, they can walk around, they need 5,500 calories a day just for maintenance.
That's the dream. Now, the in between those two is where we should try and live. No one wants to be having to walk sideways through doors.
Well, some people love that look, but it doesn't really work well for cycling. What I would say as well before we wrap up on nutrition is that you do really need to practice your nutrition, right? It's not like I go and take a totally new uh carb drink or new gels on a training ride or a race or something.
It is something that you have to almost prepare your body for and they all work different. You remember the ones big Bix Bix we got Bix Bixie just gave me the shits like it ran straight through me as soon as I had it. And some of the other ones are brilliant.
Like I've been able to tolerate carbs fuel really well, but it it's horses for courses. Like what works for me is not going to work for you. Yeah.
Exactly. So test everything out certainly before uh race day. Okay.
Mistake number two, using the wrong gears. So we do see this all the time, people just grinding too hard or on the other end you do see people just kind of spinning totally inefficiently. So it's it's a common one, isn't it?
Yeah. Yeah. Do you remember you got started and we went for a spin in Cana and we were coming up to a real steep hill and that was the first time it ever just dawned on me.
Not everybody understands how gears work. Now we're blessed because when you've come into cycling, it's like my nephew being born into AI age. You've come into the effect of AI age and cycling.
We've such a gear choice. You know, I was my first bike was and people in the comments, you know, will go, "Oh, Jesus, that's not even all." But I was on a 10-speed.
A 10-speed Altegra was my first race bike. And we're now up to 12 speed. 13 13 speed.
Yeah. Uh we're 13 speed, 12 speed, depending on what groups you're running. But the main thing that's happened there is the range.
Like I was running an 1121. 21 is the middle of the block on a lot of these Shramm blocks at the moment. So you have so much range because they have a 10 sprocket.
So you're if you're in a line out, if you're full gas, even a gravel bike where I'm running something like a a 50 on the front or a 48 on the front depending on the event. And then on the back though, you have a 10 sprocket, which means you're never going to be spun out. You're always going to be able to hold on in a line out.
And then you have that range where even if you come to the steepest pitch and you've totally blown. You have effective mountain bike gears where you know you could go up a wall on these things. If you can't go up a wall on the tram stuff like you need a ladder not more gears because they have so much range on it.
Now I think people find gearing quite complicated. You're talking about sprockets, you're talking about you know teeth, all of this kind of stuff. So, it can be a little bit daunting, particularly for newer people, to figure all of this out.
I do think that if you're finding that you're running out of gears on your your spin or your location, if you live in a very hilly spot or, you know, you have to climb out of a valley or you're, you know, your your cadence is super high all of the time and you don't have any push on the downhills, you really do, you know, it'll make such a difference to your training if you if you look into this and change your gear selection. Yeah, and we actually ordered some tools. This is part of Sarah's preparation for Badlands.
I'm trying to get her to be a little bit more self-sufficient with bike maintenance. We ordered some tools for changing a cassette and really simple like having a chain whip and the tool to go with the chain whip to take it off. You can interchange cassettes quite easily now.
You know, when I was racing the first few years, I would have had a bunch of different cassettes. you know, one for a hilly stage and even you text into the group chat to the mechanic the night before what gearing you wanted for the next day. Now, that's not really a thing because you have such range on the gears.
So, if somebody is riding a bike at the moment and they're feeling like I'm spun out on the downhills or I can't climb on the uphills, I would say starting to move to the newer stuff like moving in. I think Shramm has launched the new we're boat riding red but they are launching uh Rival and Force. They're taking the technology from that and it's dripping down now into the lower ones as it always does.
So, I would encourage people just go into your local bike shop and ask about that. Tell them, tell them your problem. Tell them that you've, you know, you feel like you need more gears and they will definitely help you.
I'm on tram at the moment and as you said, they have pushed a really wide uh range of gearing at the moment. So, I can really really uh um I can only recommend them. Okay.
What do Ajouralia, Stage Slayer, Mads Patterson, and half the professional pelaton have in common? Well, they're all turning to Nomio, the natural performance enhancer proven to reduce lactate buildup during intense efforts. In the 2025 Jiralia, Patterson's form was undeniable.
The Danish star surged to four stage victories. This was a major leap in form from his previous season, and a key part of this preparation and performance was Nomio. Developed by the same researchers who discovered the performance power of dietary nitrate.
You know those beetroot shots that half the pelaton were using. Nomio's clinically proven to lower lactate levels, reduce oxidative stress, improve training adaptations, and deliver a noticeable boost from the very first time you take it. Riders are reporting bigger threshold power, fresher legs mid-ra, and quicker recovery.
All from a formula made with just three natural ingredients: broccoli sprouts, lemon, and sugar. Whether you're racing at the front or you're smashing local segments, Nomio helps you get more out of every ride. Take it before key sessions or races for an immediate edge or take your training to the next level and get more out of your hard work.
Go to drinknomio.com, that's nomio, and check out this gamechanging supplement. Details are in the episode show notes or description down below.
The other thing I do see a lot of people doing on the group ride is not using their gears enough, like not shifting proactively. This is definitely something I did at the very beginning as well. And I remember really vividly um being out in the group spin with one of the kind of OGs here, Sean McKenna, and he he you could tell he was watching me, you know, as I was as I was cycling.
Then the following week, he was like, "Sarah, you're the most improved rider. You actually changed your gears this week." And it is something as a newbie that you can be quite nervous about.
So being proactive using your gears, but also knowing when to go down or up. A little bit of that bike handling as well. I think I was chatting with a newbie on the group ride last week about this very thing.
And one of the reasons they weren't shifting as frequently, you want to, as you say, proactively shift. So, if you're coming into a corner and you anticipate you're going to need to scrub speed coming out of the corner, you want to be shifting into a slightly easier gear. So, you're shifting left paddle slightly easier gear.
You're going up the block. I know the terminology is kind of confusing, but you do get it when you start consistently staying with it. I think it's easier to say go into an easier gear or a harder gear for the moment.
Easier gear goes up the block. Harder gears go down the block. So, you're going up the block.
If you anticipate you're slowing down, you're going to have to accelerate and come back up to speed out of the corner. Likewise, if you're coming straight road, you're turning 90° turn into the start of a climb, you're going to anticipate that you're going to need to shift before that. But chatting to the newbie, they were saying they actually struggle to shift.
They can't drink because they can't get their hands off the bars and they really struggle to shift. But I was saying sprint shifters are the key there. The programmable buttons, like I have mine programmed to change up my bike computer, but you can program to change gears as well.
So it's like literally a squeeze of the hoods changes. So I think technology is enabling people even that don't have skills or skills that haven't developed yet. Yeah.
Because if you're nervous on the bike, as you said, bike handling is not great and you're even trying to get from the big ring to the leather ring. Sometimes that can be like quite a push depending on how well you're maintaining your deal. That used to be a race breaker.
You come over the top of a climb in little ring and you get over the top and it plateau to the point where you know you need to go into the big ring and then you had a moment that was race defining where you're like I'm going to shift to the big ring. Is the chain going to drop? And it would drop like five times out of 10.
Yeah. You're like just praying that it wouldn't the chain gods. The chain gods.
Exactly. Yeah. So knowing when to change being proactive but actually using all of your gears.
Again, that's something that I'm seeing constantly on rides at the moment, particularly as you said, with people who are new to the sport. Okay, we move on to mistake number three. Pacing.
Pacing all wrong, too hard, too soon, or always in the gray zone, or as we like to call it, headless chicken riding. Parameters make a massive difference with this. And I I'd kind of reverse it and say they make a massive difference, but then you become too reliant on it.
I think a great exercise is to learn how to pace a time trial because if you can learn how to pace a time trial, we started running the Sunday time trial in the club twice a month and you actually haven't come out to it yet, but it's a if you understand the finish line is 16 km 10 miles away. I have to distribute my effort evenly over the course of that distance. So I'm empty at the finishing line and I couldn't have went any harder.
You can then I think start to figure out okay I'm doing a 50 km ride. I'm doing a 100 km ride and I'm trying to cover this distance in as fast as possible. And you can kind of use one to benchmark against the other.
I think learning the pace of time trial is a skill that a lot of newbies think is only for advanced riders because they think a time trial has to be arrow helmet TT bike tricked out rule 28 speeds. It doesn't have to be that. It's a race against the clock.
And essentially what it is is learning to pace. It's so difficult. Remember last year I was doing a time trial and on on one of the online platforms every Tuesday.
Yes. 16 mile time trial. 16k.
16k. Oh my god, that was so difficult. But as the weeks progressed, I got so much better at it because I wasn't shooting straight out of the block, burning all the matches in the first 10 minutes and just kind of relaxing into it and actually having a little bit to push harder at the end.
And when you get good at them, like your cluster or your variance between your worst one and your best one, there's very little in it. Like I was doing them, it was last season as well where I was doing it with one of my buddies, Ed V, the real deal ve shout out. He's been on the podcast.
He was running a weekly time trial, a 10 mileer. So every week, now he was smoking me. He was hitting like 420, 425 watts for the 10 mileer.
But every week I was between 395 and 402 watts. Like no, like it might be 395 then I go, "Oh, I had a good week and it's 397." And that variance is it's like a sniper.
Just that on the board, boom, boom, boom. the spread between the bullets is just so narrow when you get good at pacing them. So much fun though.
The other thing that I really struggled at when I began was pacing up a climb because remember again Denn can say I blew the matches all in the first like I'm I'm going to say 50 meters and then you had to push me up the rest of this climb that was about you know a kilometer. But that's another thing as well is just like saying to yourself, right, I'm going to hold this back here. is a long way to the top and I'm just going to hold a few cards close to my chest and hang on and then finish strong.
But even thinking about your two time trial efforts, sorry, two interval efforts you had today, you two by 15 minute threshold and I haven't looked at the power file yet, but just chatting to you after you were saying that you done roughly 270 260 270 watts for the first one, but you're like, "Oh, I didn't go anywhere near hard enough or sorry, you done that for the second one." You're like, "I didn't go anywhere near hard enough for the first one." It's understanding that as well saying, "Okay, I have two efforts.
I have five efforts and I'm trying to get out an even distribution of efforts. So my first effort and my fifth effort are quite similar. Starting to do that, I know these feel like advanced moves that like, oh, only pros do intervals or racers do intervals.
But when you start to understand how to pace a five minute effort, a 15-minute effort, then you start to understand how to pace your, you know, your funo with the weekend or your wickless 200 or whatever event you're doing. 100%. Because as you do more and more of them, you learn about yourself.
You learn how you can push yourself and that. Yeah. I I totally agree.
Just do efforts. And then I think road racing when you jump into it, even if it's club league, it brings a totally different dimension to that. Like one of the guys I'm coaching that's coming from being a very high level runner across the cycling.
You're actually trying to knock the pacing out of him. He's got too good at pacing. He spent his whole life going, "Okay, a 14minute effort is 5k.
So now if I'm doing a race, I need to pace this over it." But the reality of road races is it's fits and starts. It's, you know, it's hard on a crosswind.
It's easy in the headwind. It's hard on the climb. It's easy on the descent.
So, the pacing, it's still there, but it's more dynamic. A quick word from today's sponsor. A few years ago, I came out of my local coffee shop after a long winter spin to find my cafe lock on the ground, sliced clean in half.
My Pride and Joy bike, it was gone. Just like that. A small fortune in kit and frankly part of my identity as a cyclist.
It disappeared in seconds. If you've ever had that sick feeling in the pit of your stomach, even imagining your bike getting stolen, wrecked, or damaged mid travel, you know it's not just a possession. It's your freedom.
It's your fitness. It's your sanity on tough weeks. That's where comes in.
Whether it's theft, damage, crashes, racing, or travel, BMO's got your back. Their in-house claims team makes the process fast and painless. And here's the kicker.
With 50% off multibike cover, you can protect all your bikes and even your family or your mates's bike under the same policy. No nonsense, no surprises. But isn't just about covering bikes.
They actually care about the future of cycling itself. And that's why I've partnered with them. If you ensure your bike with BikMo today, they'll donate £10 toward trashfree trails to help clean up and protect our shared cycling spaces.
So head on over to bickmo km o.com and use the code roadman to get covered, save money and support our wild spaces. All that information is in the description below.
Okay, the next mistake is neglecting recovery. So not enough rest and replenishment. And I think every I'm going to say enthusiastic cyclist does does this because you know you just want to go you want to train you get want you think this is going to make me stronger it's going to help me adapt it's going to get me through my event stronger quicker faster easier but we do need to focus on recovery don't we?
Yeah for multiple reasons. So you can take recovery as we could break it down and say we have active recovery and we have passive recovery. And passive recovery isn't what you think.
So act sorry active recovery isn't what you think. So active recovery one of the biggest changes I had was this year in a conversation I had with professor Steven Syler and where he talked to me about recovery days and he described it as an oxymoron like an oxymoron two things that aren't compatible like freshly frozen or new. That's your favorite oxymoron.
I love that one. New and improved is a good one as well. It's either new or it's improved but recovery ride they don't go together.
You're either riding or you're recovering. you're either looking for a stimulus or you're trying to absorb a prior stimulus. So, they don't go together.
So, knocking recovery rides off my agenda was a really big move. So, active recovery changed for me because I would have previously said active recovery was your easy ride on Monday and your easy ride on Friday. Active recovery now is gone.
That's turned into passive recovery. So, my active recovery now is something like a massage would be an active recovery. And even that, you know, the science is quite mixed.
And if you do get a benefit from massage, the same with stuff like the space boots that we have a set of, some people anecdotally get great benefits from them. I think the biggest benefit in massage or space boots is habit stacking. I think you're more likely to make good decisions when you're living a life that's congruent to your overall goal.
So you're less likely to order the pizza or order the beer if you're sitting in a set of recovery boots. You're less likely to get a takeaway on the way back from the masseuse. I think that's very powerful in itself.
So if we say that's active recovery and then the passive recovery part that's biggest is sleep. Like when I had Olaf Buu on the podcast coach for Bloomfeld and Gustaf Eden, he talked about how the guys will even forgo a massage in the evening just to get to bed earlier because loads of amazing things happen when we sleep. Matt Walker has that brilliant book, Why We Sleep.
And in it, he tracks like hormonal changes, adaptations to training, even cognit cognition benefits and delay of onset of early onset Alzheimer's, but just sleeping enough. So, sleep is really a superpower when it comes to recovery. Yeah, you really do need to start to get to understand your body when you're training like this and listen to the signs.
You know, I am super fatigued. A coach is going to help you because they are going to be looking at your files, your HRV, you know, how you performed during your previous couple of sessions. But you can do selfch check-ins as well, which with regards to am I sore or am I just fatigued?
Am I super cranky? Am I, you know, am I just not myself or is my motivation even very low? So those kind of selfch check-ins.
Is that kind of how you would know, okay, yeah, I need to have a little bit more focus on recovery here? Like I think I would start out with having a plan that's somewhat rigid. Typical setup for most people and we've put out videos on this which are well worth going back and having a look at where you're taking Monday off the bike.
Tuesday, Wednesday, Thursday you're riding with Tuesday and Thursday being your two hard sessions for the week. So your two interval sessions for the week. Wednesday you could even you could either be riding or you could be doing a gym session.
Saturday, Sunday is your longer opening up the week to longer endurance rides. So then the question becomes like at what point should you deviate from the schedule? And I think you touched on some stuff that's really important there to deviate.
It's like checking in with yourself. So many of us want to check in with wearables. We want to look at our Whoop or heart rate variability score.
But all these are proxies for how we feel. So understanding yourself first. And Joe Freel is his book must be 25 years old at this stage, cyclist training bible.
But if you can get a copy of it and photocopy the pages in it with the morning check-in, I think they're still so important. And I talked to his dad or sorry, uh Joel's son, Dirk Freel, who found the Training Peaks recently. And even with the body of data they have on Training Peaks, he still said his number one tip to amateurs for the most underutilized part of Training Peaks was that morning check-in with themselves.
How motivated do you feel to train today? What's your muscle soreness today? What's your sleep level like today?
What's your fatigue like? What's your mood like? just checking in and actually cataloging these and then based off that based off the data on your training peaks and your wearable data that trifecta making a decision whether you should deviate from your training plan.
Just to go back to the active recovery days, do you think absolutely no way that we shouldn't be doing active recovery days whatsoever? It should be feet up, get your kit washed, get your bike cleaned and all your, you know, all of your bits and bobs squared away for the next week of training. Yeah.
Especially if you're time crunched. Yeah. Like you're just adding in more training, more everything for what?
Like training, you're meant to be getting an adaptation. If you want to go out and just get a coffee, you know, go get a coffee. But like like I said, it's either training or it's recovery.
Yeah. Okay. The last mistake, and this is one that we see all of the time, skipping strength training.
So, you're basically cyclists that are only focusing on getting miles on miles and miles and miles on the bike. Yeah. Great podcast.
to have one we put out on the YouTube channel of I trained using Keegan Swenson's strength training system and that was a chat with Keegan Swenson, Alex Wild, Sophia Gomez's strength training coach, Artto Connor. It's a brilliant chat. He talks about types of strength training you need to be doing mainly compound lifts, full body movements.
For pros, it's not possible to do that all year round because they have busy travel schedules. But for amateur athletes, like Joe Freel says, two strength training sessions per week is non-negotiable for everyone all year round. And the data on it is actually really interesting because it's more beneficial the older you get because we get after the age of 50, we get sarcopenia, that muscle rel that kind of age related muscle decay.
So when you contrast a young rider versus an older rider, an older rider gets much more strength gains and performance gains on the bike from strength training because it's their limiter. Whereas younger riders, strength training typically isn't their limiter. Yeah.
And there's a lot of science um around strength training for cyclists and endurance athletes. There's loads of studies that have shown that adding strength training will improve endurance performance. So, one study found that after a 12-week strength training program done alongside your regular cycling, riders could produce 7% higher power in a 5minute all-out effort after a three-hour long ride.
And that was just comparing to a group that did no strength work whatsoever. So, you know, it basically means that strength training helped them feel less fatigue over a long duration. Yeah.
And there's a couple of other benefits to it as well. So, strength training is going to make you more injury resistant. So if we look at long-term data on what defines long-term success outcomes for athletes, consistency determines long-term success outcomes.
So if consistency determines long-term outcomes, and strength training is less likely to make you injured, you should be strength training for sure. Bone density is another huge problem for athletes as they get older, especially cyclists, because we don't bear weight. Strength training, it's brilliant again for that.
Also, we touched on in point number one was around base metabolic rate. When you start adding extra muscle to your body, it brings down your metabolism from a 2100 to a 2,800 or 3200 daily intake, which is just good news for being a functional normal human where you can have a beer at the weekend. Yeah.
But it's also great for this kind of feeling of comfort on the bike and helping, you know, get your core stronger, your legs stronger, your spine, all those muscles that kind of could keep keep you upright in the correct position on the bike. And then you're going to be more comfortable on the bike. You're going to be able to train for longer, possibly harder on the bike as well.
So strength training is a non-negotiable for me. I think everybody has made some of those mistakes. So if you're currently making those mistakes, do not feel bad.
I'm going to link up some of the other stuff we talked about in today's video, that conversation with Art Oconor about strength training, some of the other ones like with Joe Fril and Dan Mang around building that proper structure to your training plan. This was just topline what mistakes we see athletes making time and time again. If you enjoyed it, please click up here because I put one of those videos up here and you can go and check it out and subscribe to the channel.
We'll see you next day. This episode today has been supported by Bickmo Cycle Insurance. Ensure your ride with Bickmo today and they'll donate£10 to trash free trails to support their work in protecting our planet.
Head to Bickmo.com and use the code roadman to get covered and support our wild spaces. Terms apply.