Focus on these five things in riding training so that you won’t take detours.
By paying attention to these five areas of cycling training, you will be able to cope with most things regardless of your level.
Read through the training plan, and then adjust your training plan to ensure that you cover every training point.
You must determine your maximum heart rate in advance for some exercises.
To get this data.
Sit and climb a long and stable slope of the mountain and speed up every five minutes.
When you can’t speed up, stand up and shake the car, then sprint for 15 seconds, stop and get the heart rate data at that time.
These five cornerstone exercises will accompany you most of the time while you improve your abilities in all aspects.
The focus of climbing training is power.
Your legs need more power to comfortably fly up those inclined slopes without exhausting all energy.
Fitness training can undoubtedly strengthen your legs and back, But you don’t want to add too much burden (refers to muscle mass) because this will eventually reduce your speed.
The best way to enhance your climbing ability is to set a goal for your training.
One important point is to avoid the temptation of standing on, because according to the research, it will consume an additional 10% – 12% of your physical strength.
After too many standing on, you will not be able to complete the rest of the ride.
For the primary practice, choose a slope, and you can sit and relax The proper gear ratio climbs to the top in two minutes.
Climb twice and take a two minute break between each climb to recover.
Advanced practice choose a slope where you can sit and climb to the top in four minutes with a comfortable tooth ratio.
Climb three to five times and take a four minute break between each climb to recover.
Endurance training road cycling is a sport with the highest requirements for endurance, so you need to spend most of your training time on endurance intensity.
The ideal cruising time should be between 60-120 minutes, and your heart rate should be maintained between 35% and 45% of your maximum heart rate.
This will enhance your aerobic metabolism and help you burn fat more effectively.
Long distance riding in hot summer seems more attractive, but if you want to improve your riding level in the next year, winter is the best time to improve your endurance before the start of the season.
Primary exercise: ride for 60 minutes twice a week to control your heart rate at 55% – 65% of your maximum heart rate.
Includes an intense interval workout.
Advanced practice 120 minutes + riding three times a week, and control your heart rate at 55% – 65% of your maximum heart rate.
Includes an intense interval workout.
Recovery training recovery is as important to maintain health as exercise itself.
Only after you finish training or competition can the body repair damaged muscle tissue, supplement muscle glycogen and prepare for higher-level physical exertion.
The resumption of cycling is an important part of this.
This needs to be carried out at a flat and comfortable frequency.
You should be able to talk and laugh with your cycling partners instead of gasping for breath, and don’t forget to replenish water.
Primary exercise 60 minutes of recovery cycling once a week advanced exercise 120 minutes of recovery cycling once a week 4.
Threshold training your lactate threshold is the critical point for your muscles to fight fatigue, so it is very important to improve your exercise before reaching that point.
In sports or granfondos (both famous foreign long-distance endurance riding events) muscle discomfort is easy to occur during a long and gradual climbing or competition.
A high lactate threshold will keep you away from losing strength or become the trump card of time trial.
Training at the maximum heart rate of 15% – 25% will gradually increase your lactate threshold.
Primary practice will train for 30 minutes once a week, with an intensity of 81% – 85% At maximum heart rate.
Advanced practice 20 minute training three times a week at 85% – 90% of the maximum heart rate.
Interval training interval training involves short-term and periodic bursts, alternating from low to high speed.
This is an important training tool for building cardiovascular health and maximizing aerobic metabolism, also known as your maximum oxygen uptake.
Everyone’s maximum oxygen uptake is different, which is largely determined by genes and age.
Although you can’t break through the physiological limit determined by genes, you can ensure that you reach your maximum potential through training.
The good news is that training VO2max can also improve your endurance and strength.
The primary exercise is conducted three times at intervals of three minutes under high intensity, with an interval of three minutes each time, and the recovery time is no more than once a week.
Advanced exercises are conducted at high intensity for three five minute intervals, with a recovery time of three minutes each time, no more than once a week.
In fact, most people are born with little difference, but after the day after tomorrow’s training, they have created great differences.
When you admire others riding like the wind, you might as well think about how much effort he has made behind him.
Through the above five training points, you can systematically help you improve your riding level..