Some training myths we learned from other sports have been carried over into mountain biking. It is time to unlearn them so you don't waste time and energy. This is what I learned from a recent article:WRONG: Rides have to be an hour or more.
It would be awesome if we had three to four hours to kill every time we are on a bike unless you hit the MEGA Millions lottery, chances are you have other obligations. Three one-hour rides can be as good as or even better than one three hour ride. Every ride adds up to better fitness, you can always crank up the intensity of short rides, but many doctors will tell patients that any exercise can prove beneficial.
WRONG: Stretch before rides to reduce injury.
It may be logical to prevent injury by stretching before exercise but there is no clinical proof it does. It is best to stretch after your ride while your body is still warm. This stretching will help you on and off the bike, as you will find the added flexibility a benefit to everything you do during the day.
WRONG: Muscle turns to fat.
That is impossible. Those well-defined leg muscles do not turn to blubber if you take time off the bike. Muscle and fat are totally two different tissues. Muscle will atrophy if not used, so if you stop riding, you will lose toning....you gain fat by eating more calories you burn. If you eat more while you stop riding, it may appear that muscle turns into fat, but it can't happen.
WRONG: Better riding techniques burns fewer calories.
It turns out a seasoned rider who knows how to spin the right gear and time his efforts efficiently burns the same calories as a new rider who struggles up climbs and attacks at all the wrong times. Most riders will burn the same number of calories on their ride today that they burned a year ago.
WRONG: Winter workouts burn more calories.
Your body burns about the same calories while on a cold-weather ride as it does on a warm ride. But if you are underdressed on a cold-weather ride or justifying a giant meal after a cold ride, better rethink your logic.
WRONG: Riding is a miracle drug.
There's no doubt that riding adds the quality of life and has been shown to help everything from heart disease to diabetes. Still, it is not a cure-all. If you have health problems, use an experienced doctor (and your mountain bike) to manage and correct the situation.
WRONG: Piles of miles.
It is a common belief, especially from a roadie, that the more miles you put in, the more fit and better rider you become. The problem is that overdoing the miles can cause illness because you push your body to the limit. In extreme cases of over-training, depression is the real concern. Remember that rest is as important a part of your riding regimen as the training itself.
WRONG: No pain, no gain.
If your rides result in sharp pains in your legs, chest, arms, or anywhere in that matter, you are doing something wrong. Some soreness is to be expected to a new rider or an experienced rider trying a new training program, but if this type of pain continues, you are pushing yourself too hard or there is something wrong with the bike fit. Cycling should not be a painful exercise. Let the weightlifters live by the "no pain, no gain" slogan. Your motto should be "No brain, no gain".
