The 7 Most Common Mistakes Endurance Athletes Make

Winter is here, and for many cyclists and runners, it's that time of year when guilt kicks in over neglected fitness goals. Motivated by fresh resolutions, they return to the gym with renewed determination. And rightly so: even endurance athletes benefit from at least one weekly strength training session to boost performance and reduce injury risk.

But good intentions aren’t always enough. Are you doing the right exercises? Is your form correct? Are you lifting the right amount of weight? We asked Michaël Gagné, kinesiologist at the Centre Multisports and head coach of the cycling sport-study program and junior performance coach at Club ZVP-Opto Réseau, to share his insights.

Mistake #1: Lifting Too Much Weight Too Soon

“Whether it's cyclists, runners, triathletes, or swimmers, many make the same mistake: starting with loads that are too heavy, sacrificing proper movement execution. When you haven't done strength training in a while, start light to avoid injury.

Your body needs an adaptation phase to prepare for heavier loads. Early stages should focus on proper technique, posture correction, and mobility—not overloading joints. Progress might take longer, but it will be safer and smarter.”

Mistake #2: Neglecting Certain Body Parts

“Doing strength training is good, but doing the right exercises is better. Just because you're a cyclist or runner doesn't mean you should only train your legs. Ignoring other areas means missing out on potential performance gains.

While it’s natural to start with the major muscle groups in the lower body, don’t skip the core and upper body. A balanced program that targets the whole body leads to better overall health and athletic performance.”

Mistake #3: Sticking with the Same Routine Too Long

“People who train without a structured plan often repeat the same exercises over and over. That leads to decreased motivation and stagnating results.

A kinesiologist can help by adjusting your training throughout the year. There are many ways to mix things up: change tempo, range of motion, rest time, equipment, or training volume (sets and reps).”

Mistake #4: Doing Too Many Reps

“Endurance athletes often believe they need high-rep workouts. While that approach isn’t bad, it’s not always ideal.

Varying reps brings additional benefits. For example, training for strength and power can improve maximum speed, reduce energy cost, and decrease fatigue. This phase includes fewer reps and heavier loads to match those goals.”

Mistake #5: Poor Training Integration

“Many athletes don’t integrate strength training effectively into their overall program. Cyclists and triathletes train in winter to prepare for their next season—but they also keep riding and running.

That’s why periodization is crucial. You need a year-round training plan, tools to track progress and fatigue, and regular evaluations to compare results over time. Monitoring tools and questionnaires can be very helpful.”

Mistake #6: Inconsistency

“Training only in winter and dropping strength work in summer is a major mistake. All winter gains can disappear in weeks if muscle mass isn’t maintained.

Summer workouts should focus on preserving those gains without causing too much soreness. This way, you stay fresh and ready for races. Maintaining muscle strength also helps prevent back pain by stabilizing your spine and improving postural control.

Strength training also supports bone health by maintaining bone density and preventing osteoporosis. Impact-based training stimulates bone regeneration more effectively.”

Mistake #7: Underestimating Recovery

“Endurance athletes often undervalue recovery—especially between training cycles. Recovery should account for nearly one-third of your training time.

The foundation of recovery includes sleep, nutrition, and active rest. Regular sleep patterns—including weekends—are crucial. Soreness combined with sleep debt significantly hinders recovery and glycogen restoration.

Eight hours of sleep isn’t universal. The key is to wake up feeling rested. Wearable tech like Fitbit or Philips sleep trackers can help, despite slight inaccuracies, by detecting deep sleep periods.

Consider power naps during intense training weeks. A 20-minute nap is popular in Japan, while a 90-minute nap (a full sleep cycle) is often more effective.

Hydration is also essential. Alcohol may help you fall asleep, but it disrupts sleep quality and dehydrates the body. Other tips: avoid pets in the bedroom and get the biggest bed possible—especially if you and your partner have different sleep schedules!”