Seven key points of developing riding endurance

People who know a little about road bicycle physical training have heard the word “basic mileage”.

How to practice basic training and how much basic mileage is enough?!        For different people, the basic mileage required is certainly different.

Here are six key points to get twice the result with half the effort in your basic training.

Endurance riding frequency: once every 7-10 days.

For most people, endurance training frequency does not need to be too high, but we can’t forget it.

Many studies have shown that a long-distance endurance ride can increase the concentration of ions and medium chain fatty acids in plasma, and the effect can be maintained for a week.

(it doesn’t matter if you don’t understand it.

Just remember that simple endurance training is about once a week.) two hours is not enough.

The appropriate time for endurance training is different for different levels of riders, but some studies have shown that two hours is not enough even for people who don’t train much.

Maintaining low intensity for a long time will produce more results The average driver needs to keep the blood lactic acid value below 2 mmol.

Generally speaking, it is at the intensity of 60-75% of the maximum heart rate, and drivers using power meter can train in a more accurate power range.

Training aerobic system aerobic training can provide a reliable basis for other training.

Without adequate preparation in this regard, the duration of the body’s best state will be shortened and the recovery speed will be slower.

These adaptations take longer to develop than aerobic training.

This adaptation process takes longer than the anaerobic system, so make full use of time at the beginning of training to strengthen endurance, strength and leg speed.

Maintain fatigue.

If the driver is tired enough, the fast muscle fibers will increase.

When you run out of glycogen, your muscles start using fat as fuel.

The driver needs continuous output, Avoid high-intensity work during endurance training (if your goal is simply endurance).

Maintaining training for six times a year is enough to improve the driver, but it takes a lot of accumulation to bring benefits for long-distance riding, which is also the reason why it is difficult to study the benefits of long-distance riding.

At the same time, it also means that you need to make long-distance riding throughout the year.

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