Seven mistakes even the pros make

The pros spend months preparing for the biggest races of the year. Even so, a lot can happen on the day that can throw a spanner in the works. It happens to the best of us, but by keeping everything organised and tidy, you’ve got a far better chance of getting where you need to be, on time.

Overtraining is a common mistake, not just among pros, but also among those with limited training time. Pushing too hard on every ride can lead to burnout. To improve performance, it's crucial to incorporate recovery days and lower-intensity training.

Cyclists often fall into a routine of repeating the same intervals and routes. Varying your training sessions by exploring new roads and trying different intervals can keep your cycling fresh.

In the heat of a race, pros can deviate from the nutrition plan their coach has meticulously calculated. For the rest of us, it’s more likely we’ll be distracted by the views and the joy of riding, but either way, keeping topped up with carbohydrates takes a bit of thought. The key is to eat small, frequent snacks during rides, and to carb-load the night before big rides.

Setbacks, such as injuries or illness, can force pros and amateurs to take time off from training. It’s easy to panic about missed training days, or just to go stir crazy after a few weeks off the bike, but allowing sufficient time for recovery is essential for long-term progress.

Staying hydrated during rides is crucial, but it's easy to overlook, especially with changing weather conditions or distractions. To avoid running out of liquids, it’s best to carry two bottles – one with a carb mix and another with plain water or electrolytes.