Cycling: Avoiding Common Mistakes, Enhancing Safety, and Improving Performance

What not to do when cycling?

When cycling, avoid common pitfalls such as neglecting proper bike fit, ignoring fundamental biomechanics, skipping essential pre- and post-ride routines, overlooking maintenance, disregarding hydration and nutrition, pushing too hard too soon, and compromising road safety. These missteps can lead to injury, reduce performance, and diminish the overall enjoyment and longevity of your cycling journey.

Neglecting Proper Bike Fit

One of the most critical yet often overlooked aspects of cycling is a professional bike fit. An improperly fitted bicycle can not only hinder performance but also lead to significant discomfort and overuse injuries.

• Riding with an Incorrect Saddle Height: A saddle that is too high can cause excessive rocking of the hips, leading to saddle sores, lower back pain, and potential hamstring or Achilles tendonitis. Conversely, a saddle that is too low can put undue stress on the patellofemoral joint (kneecap), leading to anterior knee pain, and can also limit power output by preventing full leg extension. The goal is typically a slight bend in the knee at the bottom of the pedal stroke (approximately 25-30 degrees).
• Improper Reach to Handlebars: If your handlebars are too far away, you'll find yourself overreaching, which can strain your lower back, neck, and shoulders. Too close, and you might feel cramped, leading to a hunched posture that restricts breathing and puts pressure on your hands and wrists. Proper reach allows for a natural bend in the elbows and a relaxed upper body.
• Poor Cleat Position (for clipless pedals): Incorrect cleat placement can have a profound impact on knee and ankle health. Cleats positioned too far forward or backward, or with incorrect rotational adjustment, can force your knees and feet into unnatural angles throughout the pedal stroke, causing pain and potential long-term damage.

Ignoring Fundamental Biomechanics and Form

Efficient and injury-free cycling relies heavily on understanding and applying proper biomechanical principles.

• Mashing Gears (Low Cadence, High Force): Pedaling in too high a gear at a very low cadence (revolutions per minute) places excessive stress on your knees, hips, and lower back. This inefficient style, often called "mashing," can lead to overuse injuries and fatigue much faster. Aim for a higher cadence (typically 80-100 RPM for road cycling) with lower resistance, which engages muscles more effectively and reduces joint strain.
• Riding with Locked Elbows: Keeping your elbows straight and locked creates a rigid connection to the bike, transferring every bump and vibration directly to your shoulders and neck. This also limits your ability to absorb shock and steer effectively. Always maintain a slight bend in your elbows, allowing them to act as natural shock absorbers and providing better control.
• Hunching Your Back Excessively: A rounded or hunched upper back (kyphosis) on the bike can lead to significant lower back pain, neck strain, and restrict lung capacity. While a slight curve is natural, strive for a relatively flat back with a neutral spine, rotating your pelvis slightly forward to engage your core and support your torso.
• "Pedaling Circles" Incorrectly: While the concept of "pedaling circles" is often taught to encourage a smooth, continuous pedal stroke, focusing solely on pulling up can be counterproductive for many. The primary power phase is the downstroke. Over-emphasizing the pull-up can unnecessarily engage hamstrings and hip flexors, leading to fatigue. Instead, focus on a balanced application of power throughout the entire 360-degree stroke, thinking about scraping mud off the bottom of your shoe at the bottom of the stroke.

Skipping Essential Pre- and Post-Ride Routines

Proper preparation and recovery are just as crucial as the ride itself for injury prevention and performance enhancement.

• Neglecting a Warm-up: Jumping straight into intense cycling without a proper warm-up increases the risk of muscle strains and cardiovascular shock. A warm-up should include 5-10 minutes of light pedaling at an easy pace, gradually increasing heart rate and preparing muscles for the exertion ahead.
• Forgoing a Cool-down and Stretching: Abruptly stopping after a ride can lead to blood pooling in the legs, dizziness, and increased muscle stiffness. A cool-down of 5-10 minutes of easy pedaling allows your heart rate to gradually return to normal. Following this with light stretching, particularly for the quadriceps, hamstrings, glutes, and hip flexors, helps maintain flexibility and aids in recovery.

Overlooking Maintenance and Safety Checks

A well-maintained bicycle is a safe and efficient bicycle. Neglecting routine checks can lead to mechanical failures and dangerous situations.

• Riding with Untested Brakes or Gears: Always perform a quick "ABC" check before each ride: Air (tire pressure), Brakes (functionality), Chain (lubrication and gear shifting). Riding with faulty brakes or skipping gears can lead to accidents or inefficient pedaling.
• Ignoring Tire Pressure: Under-inflated tires increase rolling resistance, making pedaling harder, and significantly increase the risk of pinch flats. Over-inflated tires can lead to a harsh ride, reduced grip, and a higher risk of blowouts. Check your tire pressure before every ride and inflate to the recommended PSI range found on the tire sidewall.
• Not Carrying Essential Repair Tools: Being stranded miles from home with a flat tire or minor mechanical issue is preventable. Always carry a spare tube (or patch kit), tire levers, and a multi-tool.

Disregarding Hydration and Nutrition

Cycling, especially for longer durations or higher intensities, demands careful attention to fuel and fluid intake.

• Starting Dehydrated: Beginning a ride already dehydrated significantly impairs performance and can lead to serious health risks like heatstroke. Ensure you are well-hydrated throughout the day, not just immediately before a ride.
• Insufficient Fueling During Rides: For rides longer than 60-90 minutes, your body's glycogen stores will start to deplete, leading to the dreaded "bonk" or "hitting the wall." Consuming easily digestible carbohydrates (gels, bars, fruit) every 45-60 minutes helps maintain energy levels.
• Ignoring Post-Ride Recovery Nutrition: The "anabolic window" post-exercise is crucial for muscle repair and glycogen replenishment. Consuming a combination of carbohydrates and protein within 30-60 minutes after a significant ride helps optimize recovery and adaptation.

Pushing Too Hard, Too Soon (Overload Principle Misapplication)

While progressive overload is essential for improvement, an aggressive approach without adequate recovery can lead to injury and burnout.

• Rapidly Increasing Volume or Intensity: Sudden, significant increases in mileage or speed without a gradual build-up can overwhelm your body, leading to overuse injuries like tendinitis, stress fractures, or chronic fatigue. Follow the "10% rule," increasing your weekly mileage by no more than 10%.
• Ignoring Pain Signals: While some discomfort is normal during exercise, sharp, persistent, or worsening pain is a warning sign. Pushing through "bad" pain can turn a minor issue into a chronic injury, forcing you off the bike for extended periods. Learn to differentiate between muscle fatigue and joint or tissue pain.
• Skipping Rest and Recovery Days: Your body adapts and grows stronger during periods of rest, not during the exercise itself. Skipping rest days prevents your muscles from repairing and rebuilding, leading to overtraining, diminished performance, and increased injury risk.

Neglecting Road Safety and Awareness

Your safety on the road is paramount. Ignoring basic road safety principles puts you and others at risk.

• Not Wearing a Helmet: This is non-negotiable. A properly fitted helmet can significantly reduce the risk of head injury in the event of a fall or collision.
• Ignoring Traffic Laws and Signals: Cyclists are considered vehicle operators and must obey all traffic laws, including stop signs, traffic lights, and lane markings. Disregarding these rules is dangerous and gives cyclists a bad reputation.
• Riding Without Proper Lighting (Dawn/Dusk/Night): If riding in low-light conditions, front and rear lights are essential for visibility. Even during the day, a flashing rear light can dramatically increase your presence to motorists.
• Distracted Riding: Using a phone, listening to music at a high volume, or being otherwise distracted reduces your awareness of your surroundings, increasing the risk of accidents. Stay alert and aware of traffic, road conditions, and pedestrians.