Cycling ▎ learn these nine short-term training to make you a blaster
Riders, do you often get blasted by other riders? Sometimes I even doubt that I am a millennium vegetable leg.
Don’t be discouraged.
Learn these points today to improve your riding ability, chief officer.
According to relevant industry statistics, professional drivers train an average of 20-30 hours a week and ride 20000-25000 miles (32000-40000 kilometers) a year, which far exceeds the average annual driving distance of Americans.
Many people mistakenly think that they need to do this amount of training to reach the peak.
If you don’t pay attention to the method of training, even if you train more than 40 hours a week and add another 20 hours, you won’t make rapid progress in the end, but it’s easy to cause sports injury to your body.
Excellent riding ability comes from good training, which includes repeated training breakthroughs at different distances and durations.
Long term and stable training is particularly important, which helps to promote the growth of capillary network of circulatory system, enable cells to absorb more nutrition and oxygen, and enhance the body’s fat burning ability.
Sports science shows that 30-75 minutes of riding training can improve your speed, step frequency and endurance.
In order to achieve the training goal, it should be mixed: a long-distance ride is required once a week.
At other times, choose from the following training methods.
Training method: 30-45 minutes, 30 seconds sprint, warm-up for 10 minutes, fast sprint for 30 seconds, and then slow down for 2.5 minutes.
Insist on doing it 12 times, and finally slow down to cool down naturally.
Research shows that 30 second sprint training can improve the maximum oxygen uptake (that is, the maximum oxygen consumption under the limit of the body).
A study found that through 30 second interval training, experienced drivers can increase their maximum oxygen uptake by 3% and their speed in 40km time trial by more than 4% in four weeks.
Increase the treading frequency} warm up for five minutes, shift to a small gear, keep the upper body stable and smooth, stick to the treading frequency for one minute as soon as possible, recover for three minutes, do 6-8 groups, and finally let the body cool naturally.
As training becomes easier, gradually increase the training duration and reduce the recovery time.
Because the legs are prone to fatigue and the cardiovascular system is more elastic and easy to recover, shifting training from the legs to the cardiovascular system will improve efficiency.
If you are used to low-frequency riding with a large toothed disc, it will take a long time to adapt to high-frequency riding.
Ride leisurely and slowly.
Ride a bicycle leisurely and stroll around.
There is no speed, only pleasure, no line, only aimless.
Feel the charm of nature, listen to birds and smell flowers, so that you can relax naturally and recover your strength in a pleasant state.
Let each muscle relax naturally.
45-60 minutes triple challenge} warm up for 15 minutes, and then increase the intensity to level 9 (self fatigue rating, 10 levels in total).
Adhere to this intensity for 3 minutes, recover for 3 minutes, and repeat more than 2 times.
Finish your workout at a moderate pace and let your body cool naturally.
The maximum oxygen uptake is the upper limit of physical fitness.
In order to improve your physical fitness, you need to challenge your physical limit in this way, strive to make your lungs burn, and find ways to increase oxygen consumption.
There are two methods of climbing training: ① repeated training on standard slope.
Warm up for 10-15 minutes, find a slope that takes about five minutes to climb, try your best to ride up, maintain the maximum pedal frequency, or maintain the limit state (rpe7).
It takes 3 minutes to recover strength when going downhill.
Repeat 5 times and rest.
② : adopt a more organic approach.
Plan a 10-15 mile cycling route, including 4-6 slopes.
Try your best to climb the slope, and moderately resume riding between the two slopes.
Exceed the limit} warm up for 10-15 minutes, increase the intensity, reach rpe8, and persist for 5-6 minutes.
Reduce the strength below rpe6 for 5 minutes.
Do 3 or 4 groups.
Between each two groups, physical strength did not reach a complete recovery state.
Finally, let the body cool naturally.
This training intensity requires you to continuously output your maximum strength.
At this time, you can produce more lactic acid and the body can’t fully absorb it.
High intensity riding requires you to actively work hard and have long-lasting endurance in both legs.
This training is to improve endurance.
60-75 minutes speed training} warm up for 10 minutes to improve speed and achieve the same sustainable speed as the 40km time trial (the intensity is about pre7).
Hold for 15 minutes, then lower the gear, relax for 3 minutes and repeat more than twice.
With the deepening of training, your body becomes stronger and stronger.
Just increase the training time, reduce the recovery time, and finally increase to 1 hour.
You will be more powerful when climbing, shorten the gap with your opponent – and maintain high-intensity physical output.
Speed training makes the energy production efficiency of cells become higher, improves the physical limit and enhances endurance.
Team cooperation training # invite three or five friends to ride in line and practice tactical cooperation such as wind breaking, climbing and sprint.
Team riding can exercise balance ability, riding skills, increase tacit understanding among teammates and mature competition strategies.
In addition, three or five friends can take care of each other and increase friendship and fun.
Steady state} ride under moderate intensity for more than one hour.
Generally, it is difficult for riders who have not exercised to maintain this intensity.
When riding, make sure you breathe evenly without burning your legs.
This method is mainly to improve the fat utilization ability, reduce the dependence on carbohydrates and sugars, and enhance endurance.
Long term training will make you ride farther.
Turn to cycling..