Getting ready for an indoor training session is always about the preparation (heck, even getting yourself motivated!). There are always things you need to do before starting – but what about the things you shouldn’t do? The things that might just screw up your training session completely…?

Well, here are FIVE things we feel you should NEVER do before a training session if you really want to get something out of it…

fruit_vegetableEat high-fiber and fatty foods

It might seem like a good idea, but high-fiber or fatty foods before a training session aren’t going to do you any good. They are less easily broken down by your digestive system, so will likely be sitting in your stomach when you start training. Something that will probably make you feel a little sick after a few minutes. A better alternative is to go for carbs or proteins, which will help your muscles gain a bit more energy.

bike maintenanceForget to check your bike

Making sure your bike is in peak condition, whether you’re taking it outdoors or indoors, is always a must. Of course, the potential for disaster on an indoor route is much less obvious, but the need for a pre-ride checkup is still paramount. Nothing can be more annoying than starting out on a session and finding your gear changes are all over the place because somebody (ahem…) didn’t apply some oil…

drinkingwaterDrink a LOT of water

If you haven’t had a drink of water prior to starting your session, it’s often tempting to glug down a glass or two, especially if your heating is on full blast (or the summer heat has already got you sweating). Just don’t do it. Your stomach and liver can only process so much water at once, so they will struggle to get rid of that excess water, resulting in untimely bathroom breaks. While riding, we’d recommend something like a few sips every 15 minutes or so.

beer cyclingDrink alcohol

DO NOT have a beer prior to starting your session. OK, we did mention that carbs are a preferred choice of pre-ride nutrients, but the complete lack of nutrients in a beer will leave your liver working overtime, struggling to convert glucose into glycogen, which is the energy source your muscles need. And if you’re like us, we like a nice cold beer after a particularly hard session, just go easy on the cold ones and have something to eat before you drink.

Cyclist #7Perform too many warm-up stretches

If you thought that stretching and limbering up before a session was a good thing, think again. Stretching might not a terrible thing, and we’d recommend 3 or 4 quick stretches to get the blood flowing to those less-used joints, but do not overdo it. Instead, start your ride with a 10 minute warm-up session. You don’t have to push too hard, just get those legs moving and the blood pumping and you’ll be good to go.

See also: FIVE awesome nutritional tips for cyclists!