1 Start Slowly
The biggest mistake is overtraining. Whether you run, cycle, swim or lift weights, focus on improving endurance before you work on speed and intensity. Pay attention to form.
2 Work on Strength and Flexibility Too
Improving core strength and flexibility will complement workouts and reduce the risk
of injury.
3 Get the Right Bike
The bicycle must be fitted to your body by a pro. The tilt of the seat, height of handlebars and how far forward you reach to grasp the pegs affect pressure felt on the body.
4 Have a Pro Tune Your Bike
Get it in before the weather turns; bike shops get busy.
5 Fuel Your Body
Eat before and during your ride. Once you feel depleted, it is often too late to recover.