There are many different reasons why people ride, so everyone's training goals and methods should be tailored to their individual needs. Since most of us aren't lucky enough to have a personal trainer, this responsibility is ours alone.
As a result, we have to be very self aware in our training and riding, regulating the intensity, frequency and type — which is why it's so easy to get it wrong. Can you identify with any of the following types of rider?
1. Too infrequent
Are you one of those cyclists who makes the mistake of sporadic, directionless training, having extensively long layoffs between outings? Although training like this won't necessarily damage you, you won't be winning any races or beating your mates to the cafe with such irregular trips.
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What will hamper your improvement, however, will be the constant de-training effects that occur. Try to work out exactly why you train in such a way. It may be due to work or family commitments eating into your time, or just plain laziness.
Tip: Consider more low-level training (walking and easy swimming) during your cycling layoffs. This way you'll maintain a base fitness level and will make the comeback easier and more enjoyable.
2. Too keen
There are many cyclists out there who think that the harder they train the faster they will become. To some extent this is true, but for the majority of us, this will only end up resulting in blow out. Yes, you will improve by training harder, but only if you are smart about your approach. Consider the 10 percent rule: never increase your weekly mileage or average weekly intensity by more than 10 percent at a time.
3. Too fast
4. Too late
5. Too light
6. Too far
You can read more at BikeRadar.com
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