Three Critical Mistakes Amateur Cyclists Make (And How to Fix Them)
As amateur cyclists, we're constantly looking for that extra edge—the small improvements that compound over time to make us faster, stronger riders.
Recently, I had riders make three common mistakes that can significantly hinder your progress as a cyclist. These aren't complicated training philosophies or expensive equipment upgrades—they're simple fixes that can yield substantial results when implemented consistently.
1. Quitting VO2 Max Intervals (Instead of Adapting)
We've all been there: you start a challenging VO2 max workout, hit the wall sooner than expected, and decide to pack it up and head home.
This is a missed opportunity.
I had an athlete who quit after just two VO2 max intervals because they weren't hitting the upper range of their target power and rode home. I know, you’re shaking your head: it’s a zone for a reason!
Some days we are banging the top end, wondering if we should go HARDER, but know: the 5th or 6th one is coming, so I’ll stay reserved.
Other days, the middle of the zone is not feeling great by the second one.
We could go down a wormhole here: do you keep going, when do you stop, etc etc….
If you're only hitting the lower end of your VO2 max power range, that's not failure—it's just where your fitness is that day. We can ask questions to get a better understanding of WHY that was, but I’d like to drive home a much more simple point:
He quit before the wheels even truly fell off. He quit when his watts were still making strides towards what could have been a productive VO2Max session, even if he wasn’t going to be setting PR’s or some STRAVABATED MEGA RIDE.
He went directly home, and instead of riding 2H, he road 1h9m.
The Better Approach: Instead of abandoning your ride completely, pivot to endurance riding. Accumulating time at that lower intensity still provides training benefits.
The real mistake isn't struggling with intervals—it's cutting your total ride time short.
A ride that ends at just an hour and nine minutes represents a significant loss of potential training benefit. Even if you're not feeling your best, those foundational endurance miles are rarely wasted effort.
This principle extends to racing as well. If you get dropped from a group ride or race, don't just load your bike and sit in the car. Use the opportunity to get in some solo miles—no one is judging you, and you'll be better for it in the long run.
2. Not Respecting the Recovery Week
Recovery weeks are critical. 101: training breaks our body down, and recovery periods build us back up as stronger (faster) cyclists.
I have an athlete who saw two rest days coming up in their training plan (during a recovery week) and decided to "go full send" with their friends for a challenging 3.5 hour ride, thinking the scheduled recovery days would compensate.
I must admit: maybe I didn’t stress enough that the recovery week functions as a whole! The benefit is from the prolonged rest over a 3-4 day period. By rest, then SENDING, then resting, it just doesn’t get the full effect IMO…especially when it is ONLY MARCH!
The Better Approach: Understand that rest weeks are just as important as—if not more important than—your hardest training sessions. These periods are when adaptation happens, allowing you to come back stronger for your next training block.
The consequences of skimping on recovery might not be immediately apparent. One compromised rest block probably won't ruin your season. However, the cumulative effect of consistently shortchanging recovery, especially as the weather improves and group rides become more frequent, longer in duration, and higher intensity (as everyone’s fitness is climbing), can lead to that "crispy", kind of dull feeling, by mid-season.
Most cyclists aren't truly overtrained—they're under-recovered. Respecting your rest weeks might mean missing the occasional group ride or morning session, but the tradeoff is worth it when you return to training as a stronger athlete.
3. Neglecting Proper Nutrition Planning
Perhaps the most straightforward fix of all three tips involves nutrition planning.
Experienced cyclists are still struggling with basic fueling strategies.
The Better Approach: Nutrition is really just math. For endurance rides, aim for 60-90 grams of carbohydrates per hour. For medium to long rides, especially those with intensity, target 90-120 grams per hour.
The key is planning ahead. For a five-hour ride, bring at least 500 grams of carbohydrates (and some extra for unexpected delays or to help out a less-prepared riding buddy). Before heading out, count up your nutrition sources to ensure you're meeting these targets.
This represents one of the easiest wins available to amateur cyclists. Unlike many aspects of training that require months of consistent work to see improvements, proper fueling can immediately enhance your performance.
Finding Your Extra 1%
What makes these tips particularly valuable is their accessibility. None require special equipment, genetic advantages, or even significant time investment. They're about making smarter decisions with the training time and resources you already have.
These small details add up over time. The extra endurance miles you accumulate by not quitting workouts, the proper adaptation you achieve through respecting recovery periods, and the consistent energy you maintain through proper nutrition—all compound over weeks, months, and seasons.
For time-crunched amateur cyclists balancing training with jobs, families, and other responsibilities, these adjustments represent low-hanging fruit. They're the "easy wins" that can help bridge the gap between your current performance and your potential.
Moving Forward
As we head into the heart of the 2025 racing season, consider auditing your own training habits.
Are you guilty of any of these common mistakes? The good news is that awareness is the first step toward improvement.
Make a commitment to:
Complete your planned training time, even if you need to adjust the intensity
Honor your recovery periods, even when outdoor riding conditions are perfect
Plan and execute your nutrition strategy with mathematical precision
These small adjustments might not seem revolutionary, but as any experienced cyclist knows, marginal gains accumulate over time. The difference between good and great often comes down to consistency in these fundamental areas.
So before you invest in that expensive new wheelset or spend hours analyzing your power data, make sure you've addressed these basic but critical aspects of training. Your future self—dropping the competition on that final climb—will thank you.
If you need more help, HMU for coaching. I have helped hundreds of athletes drop their friends, upgrade to Cat 1, and win national championships. My most recent big victory was an athlete’s UCI National TT Win! But more on that in another newsletter.
LG, all the best with your training (and racing).
Til next time,
Brendan