If you want to ride a rookie and become a big man, start with these first!

Tim dewell has an interesting theory in cycling: “if you can make progress of 1% in every field and accumulate slowly, you will suddenly find that you have made progress of 5% or more one day.” With this philosophy, the British national cycling team has gradually become a super rival from an ordinary strong team.

Not only invincible in the field competition, there are also many excellent and successful professional road car players in the team.

In fact, the “1% philosophy” is not only applicable to professional drivers, but also ordinary leisure players can benefit from it! Next, let’s take a look at how to apply the “1% philosophy” to our bicycle life.

Go to bed 30 minutes in advance.

According to the latest research, the most ideal sleep time for ordinary people is 6 to 7 hours, but we cyclists are not “ordinary people”! In short, if you receive intensive training, your body must have a good rest, and the best way to rest is sleep! Going to bed 30 minutes earlier can give your muscles a little more time to recover, so you won’t have muscle pain the next day.

It’s important to listen to your body and have a regular training plan.

However, if it is implemented too strictly, it may have the opposite effect, either causing overtraining or injury.

The body is the best training tool.

You should listen to its sound.

Today, I was expected to rush to the top of the mountain for 10 times, but suddenly I don’t feel right.

Let’s have a rest! Intermittent or timing training when tired not only has no effect, but also may cause overtraining.

At this time, let yourself ride easily, or rest at home.

Never feel guilty, because sometimes the body just needs to rest.

Eat more fruit.

Fruit is a valuable source of vitamins and antioxidants.

Unfortunately, most people don’t eat enough.

It is generally recommended to eat at least five fruits and vegetables every day.

Some fruits and vegetables are especially suitable for cyclists.

For example, cherries can promote muscle recovery.

Although beet juice is not very good, it can enhance physical performance by 16%.

Vitamin C can prevent and treat colds, and broccoli can prevent cancer.

For interval training, many people can’t have too much training time because of their busy life, but it’s also good to take time for interval training.

be careful! Interval training is quite tiring.

If the training method is correct and persistent, it will have unexpected results.

Finding information is also very important.

You need to find a training method suitable for your goal! Keep the chain clean before, the author always didn’t care about bicycle cleaning.

Later, a Dutch professional driver said that a clean chain can save 15 watts of kinetic energy.

Although the author has never confirmed the correctness of the numbers, my chain has been clean since then! Upgrade your tires and wheel sets.

The most important part of your car is the wheel set.

Having good tires and wheel sets can greatly improve the riding quality and increase the trampling efficiency.

If upgrading the wheel set is too expensive, upgrade the tire! The performance of different tires can be completely different.

It is suggested that you can search for information on the Internet to see which tire has the lowest rolling resistance and the best performance of explosion-proof tire.

Check your posture and consult an experienced driver to see if there is anything to correct your riding posture.

Most drivers’ seat cushions are too high, which is easy to cause excessive force and injury when stepping on them.

Removing a few shims or adjusting the faucet may greatly improve the riding performance, and of course, the fun will increase.

Keep smiling.

If you think you are a cyclist, sometimes the expression of cycling may be too serious.

At this time, I will remind myself to remember to keep a happy mood during training and don’t forget your original intention of cycling! (source: Triathlon) winter activity recommendation: our journey is the sea of stars – the riding activity plan of Hainan Island in 2021 is coming, please check it! Review of hot articles (the public key is to get the following keywords, get the ride, the new car): the new car buying: the Shanzhai car, the basic knowledge of the car, the frame, the car, the bicycle, the basic knowledge, the riding gear, the gloves, the helmet, the lock, the shoe, the air, the tyre, the bicycle, the safety, the bicycle, the bicycle, the bicycle, the bicycle, the bicycle, the bicycle, the bicycle, the legs, the legs, the legs, the legs, the legs, the legs, the legs, the legs, the legs, the legs, the legs, the wheels, the wheels, the wheels, the brakes, the clear, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels, the wheels Washing | servicing a long distance experience: a long distance experience: a dog’s butt hurts ? sun protection | sun protection | high anti | long distance experience for a long distance experience: a dog’s butt hurts 124washing 124; washing 124; washing | a long distance experience for a long distance experience: a dog’s butt hurts | a long experience for a long distance experience: a dog’s butt hurts | a pain in the back of a dog’s butt hurts ? sunscreen ? sun protection | high counter counter | self-defense | self-defense to ride health: health: health 124124124; injuries and injuries | fog hazehazehaze | weight loss 124weightloss 124124weightloss 124124diet 124diet 124| diet | diet 124yes..