We are all dominated by habits, especially when cycling.
If you want to be a good driver, some bad habits must be lost.
The first bad habit: riding too fast and too fast.
Taking the lead from the start can really attract people’s attention, but if your goal is to get ahead of the line, you have to reflect on this strategy.
“If the heart rate is too high in the first 30 minutes of departure, the metabolic rate will rise, and the body will enter the sugar fast burning mode” – Andy Wadsworth, professional bicycle coach and director of my life personal training training center.
You need to use your stored fat to provide the energy your body consumes, not by burning sugar in your body, and sugar burns twice as fast.
Slowing down when starting is more beneficial to the whole game.
If you don’t want to burst your heart rate meter, it’s best to speed up after a steady ride for 30 minutes.
“During the 30 minutes of departure, the RPE should not last for 6 minutes, 2 minutes or 4 minutes, then rest for 6 minutes, and then start with 50% of the RPE.
If you haven’t recovered your strength, you can extend the rest time or reduce the duration of high-intensity trampling.” – Andy Wadsworth’s second bad habit: the gear ratio is incorrect.
No matter how steep you are on a slope, keep your heart rate at 90-100 rpm.
“90 to 90 knots are under too much pressure; if the number of teeth is too small, both legs will consume a lot of energy during high-speed trampling.” – John ciliti “trains how fast your legs need to turn to achieve the best feeling.
With more practice, F1 drivers who arrive in 15 seconds can accurately judge the speed as long as they hear the sound of the engine, and you have to move closer in this direction.” – John ciliti’s third bad habit: following the wind or taking the wind too long.
Learn how to conserve your strength, but don’t always follow the team and forget that you also have an obligation to lead in front.
“Following a queue of eight drivers can effectively reduce oxygen consumption.
However, if you stay behind the team for too long, others will call you a follower, and if you stay in the wind for too long, you will exhaust your energy.” – John ciliti, the key is communication and trust.
“You should reach a consensus with other drivers, for example, change one person to lead you every 60 minutes.
If you feel difficult climbing the slope, you should signal the team to replace you as soon as possible.” – Before John herety goes to the rear, shake his elbow and signal to the driver behind you to get out of the line so that the driver behind you doesn’t collide with your wheels.
Then get out of the line and let the next driver take over your position smoothly, and you follow the rear of the team.
“By the way, to save more energy, you should try to keep close to the driver in front and focus on the brake paddle.
At this time, there is no need to stare at the wheel a few feet ahead.
I hate those people who suddenly stand up and suddenly slow down, causing a chain reaction in the back.
If it’s your turn to lead or retreat, no one will blame you for suddenly changing speed.
But if it’s because of you The sudden action leads to the pushing behind, and the team will always have an opinion on you.
“- “It’s better not to press the brake tightly.
You can go to the side of the crowd and slow down with wind resistance.” The fourth bad habit: never rest.
Excessive physical exertion can lead to prolonged physical pain, reduced immunity, injury, emotional, and loss of motivation.
“Rest does not mean abandoning training, but an important part of training.” – Andy Wadsworth: “in the process of physical recovery, the cardiovascular system and muscle groups will enter a new level after repair, and that’s how progress comes about.” Every training plan should have a proper holiday.
Take a day off after two or three days of training every week.
Usually, the first day of training is very intensive, and the next two days are easy and short-range cycling Andy Wadsworth: “if you haven’t started practicing hard, start with cross training, swimming, yoga, or taking your dog for a walk far away.
Ask friends for breakfast and you’ll find the slack time worthwhile.” – Andy Wadsworth’s fifth bad habit: cycling, cycling, just cycling.
Calculating the length of riding will benefit you a lot.
Ignoring the overall health will bring great pain to the body.
“Cycling is not a sport that affects the whole body.
It mainly uses the lower body muscles, and the range of motion is very limited,” said Matt, a nutritionist of Garmin sharp team? The result of Matt Rabin is that the muscles used in cycling become very tight, but those that are not used are very thin, resulting in an imbalance between the upper and lower body.
A study in California shows that more than 500 randomly selected amateur drivers have the above problems, of which 85% have suffered from fatigue injury.
In addition to cycling, specific conditioning training should be added.
“Pay attention to core stability training, keep the pelvic belt and spine in the correct bone position, and prevent back pain and incorrect bone position.” – Matt Rabin tries toe to toe training – lie down with knees bent and hands under your back.
Tighten your abs, support your back weight with both hands, then slowly lift one foot a few feet off the ground and put it down after a period of time.
Continue this movement with another foot until the arm strength is not enough to support the back.
To avoid hamstring injury, stand on the edge of the step with the heel in a direction so that the toe stands on the step and lift the heel up and down for 12 times..