Basic skill of “riding frequency”
The pedal frequency during riding refers to the number of pedal turns in 1 minute.
Academia has conducted extensive research on the optimal stepping frequency.
As early as 1929, Hartree and hill pointed out that there was an optimal stepping frequency.
When a driver’s pedal frequency is too low, unstable output power and muscle relaxation will waste energy.
But when the driver pedals too fast, the body will also lose energy in order to overcome the resistance inside the muscles.
Therefore, there must be an ideal step frequency between the two.
However, Hartree ， and ， hill ， failed to give exact values.
In other studies, the minimum oxygen consumption was used as the criterion for the optimal step frequency.
The research shows that when calculating the oxygen consumption from non resistance riding to resistance riding, the optimal stepping frequency gradually increases to {100 rpm.
It is found that the tread frequency with the lowest consumption is between 90 rpm and 100 rpm.
This is consistent with the pedal frequency selected by the actual cyclist.
In addition, the optimal frequency obtained from the investigation is between 90 rpm and 100 rpm.
Obviously, the tension of leg muscles is one of the decisive factors in cycling.
Riding treading training treading frequency training is a long-term conscious training process, which focuses on maintaining the stability of the body under high treading frequency, so as not to produce left-right swing and up-down jump of the body due to the improvement of treading frequency.
That is to say, the coordination between people and vehicles is always maintained and the integration of people and vehicles is always achieved.
Easier said than done.
How to train the riding frequency and strength is a required course for the introduction of bicycles, especially for road vehicles.
At the beginning of practice, you can put aside the speed temporarily and only practice the frequency; After the frequency is raised (for example, it reaches more than 100 steps for a long time), it is supplemented by strength and endurance to achieve a certain speed target, so as to increase step by step.
When the synchronization of frequency and power is improved, you will become a master Rider! Where should we start with the training of riding frequency and strength? The first is that both frequency and strength are indispensable and need to be improved through training.
Treading frequency is an entry-level skill of cycling.
If you don’t learn how to tread efficiently, you can’t really learn cycling.
Therefore, coaches usually require to start with basic treading skills, including treading frequency training.
Treading frequency and strength are not innate, and both need hard training after the day.
Therefore, the method of training frequency and strength can only be trained in the process of riding, and frequency training is closely related to treading technology.
If you don’t master the essentials and blindly pedal hard, it will easily lead to movement deformation, Therefore, many coaches advocate starting with frequency training, and then gradually supplemented by strength training.
The second argument is how to achieve high stepping frequency without certain power.
In the observation of professional drivers and tour de France drivers (road vehicles), their treading frequency should be 100-120 / min on the flat road (120-150 / min in the personal time race) and 80-90 / min on the hill.
This is done to prevent excessive accumulation of lactic acid.
Super strong leg muscle strength is the first.
When the strength reaches a certain level, it will have a good effect to train high stepping frequency.
High stepping frequency is good, but it needs strength as support.
We found that if the stepping frequency is high, but the strength can’t keep up, it will be particularly prominent when climbing.
So, usually train more leg strength, keep up with the strength, and then train the treading frequency, it will be much easier.
Two different statements are very important and can be tried.
The most important thing is to keep riding, constantly summarize riding experience, enjoy the fun of riding, obtain true knowledge in practice and hone our will in riding.
Maybe we can’t become riding experts, but we participate, we ride, we are healthy and we are happy.
How to improve our stepping frequency? Smooth, high-speed pedaling is the key to cycling like a professional driver.
You can use this to identify an experienced driver.
They sat upright on the seats, their upper bodies as stable as Mount Tai, while their legs ran at high speed like pistons.
There is no superfluous action and no shaking.
It is like a high-performance engine that continuously produces power.
The high speed of professional drivers comes naturally through practice.
Use a smaller tooth ratio so that your heart rate does not exceed 80% of your maximum heart rate.
(1) Lower your seat by 2-3mm to reduce the bouncing tendency of your body at high speed (many people may have this feeling.
At high speed, your body jumps up and down as if sitting on a spring).
Later, you can gradually adjust the seat back to the correct height.
(2) focus on pulling the pedal to slide over the lowest point to eliminate the pedal dead center.
(my personal feeling is that when using self-locking, you should pay more attention to the force in the horizontal direction, that is, “drag and pull”, rather than “step and lift” in the vertical direction.) (3) use a code table with step frequency as physiological feedback and gradually increase the speed.
You should be able to ride comfortably at this speed for 5 minutes each time.
(4) Each ride takes several minutes to pedal at high speed, and the last five minutes of warm-up is the best time.
Do you still need to pedal frequency when going uphill? Generally, 90-100 refers to the efficiency under the level road, and the pedal frequency during speed racing or intensity training.
It is usually not so high when climbing, and it is good to have 70-80 when climbing..
