For many athletes looking to improve their competitive performance, proper season preparation is essential. However, some common mistakes can compromise your long-term performance. Here are three frequent pitfalls to avoid, along with practical advice to lay a solid foundation and maximize your chances of success.
By Guillaume Judas – Photos: depositphotos.com
Mistake #1: Training too hard, too early
One of the most common mistakes is resuming training at too intense a pace after the winter break.Or, failing to reduce the intensity and length of training sessions long enough to recharge the batteries.
A winter filled with intense group rides and interval training can get you in top shape by March, but this momentum can quickly fade. By April, fatigue sets in, and an underlying weariness can ruin your entire season. To avoid this trap, resist the urge to keep up with runners pushing themselves to the limit on platforms like Zwift day after day. These early efforts often leave you exhausted before the key moments of the season.
Many are in too much of a hurry. and are taking advantage of increasingly mild autumns to limit diligently from November onwards, before... to race each other in December, to leave for stagThey're out in the sun in January and running in cycling shorts in February. But by the end of June, there's nobody there anymore.
Instead, adopt a measured approach: cycle gently during the first few weeks after a break that isn't too long, but is complete. Combine this with other sports that are more flexible with the weather (running, swimming, weight training), then gradually build up your fitness with quality workouts, avoiding random overtraining. This early discipline lays the foundation for a successful season.
Mistake #2: Aiming for too rapid weight loss
After the winter break, it's normal to have gained a few pounds, but many people panic about this weight gain and try to lose it too quickly. This approach leads to problems: a lack of energy that negatively impacts the quality of training, increased stress on the body which becomes difficult to sustain, and often a rebound effect where the weight returns, sometimes at a higher level.
Instead, accept carrying a little extra weight in winter. Adopt a pragmatic and reasonable approach by focusing on very gradual weight loss through increased energy expenditure. If weight loss is necessary, it must be gradual and based on moderate and sustainable dietary changes..
If you gained two or three kilos during the break, avoid adding to it during the holidays. Be sensible and steer clear of...yo-yo effect, catastrophic for the body. Extreme diets in either direction are counterproductive and risk sabotaging your long-term efforts.
Mistake #3: Not working on your weaknesses from winter onwards
Winter is often dedicated to building endurance, but it's also the perfect time to start working, sparingly, on your weaknesses. In other words, those aspects of your power profile that limit your performance.
Neglecting these weaknesses can leave you too little time to improve them before competitions.Incorporate short, targeted sessions throughout the winter. For example, if your VO₂ max is a weak point, occasionally add short intervals, such as 30/30 or 40/20 intervals, reducing the volume compared to a typical session. If your sprints need improvement, incorporate brief neuromuscular efforts. The key is to remain moderate so as not to compromise your aerobic base while laying the groundwork for targeted progression.
A successful season begins with patience.
For ambitious practitioners, Avoiding these mistakes requires discipline and a long-term vision.Training too hard too early or trying to lose weight quickly can give the illusion of progress, but these approaches often compromise the consistency needed to perform well in competition throughout the season. Similarly, ignoring your weaknesses during the winter limits your potential as races approach.
By adopting By progressing gradually, accepting moderate weight gain in winter, and working on your weaknesses in moderation, you build a solid foundation for a successful season.These choices, although sometimes counterintuitive, will allow you to arrive in top form at the right time, ready to attack and compete with your opponents.
