Riding ▎ techniques and training methods of riding and sitting trampling

In the past decades, sports science has developed rapidly.

Now the power meter of professional drivers is as important as the cushion.

We will marvel at human creativity, but now people have shifted their attention from basic riding skills to the numbers on the code table.

We play with the power meter repeatedly, and even a 1% power increase can make us ecstatic.

But at the same time, our neglect of the basic ability of riding – technology is also increasing.

Some people think that riding fast is OK, and posture is not very important, which is also a view I strongly oppose.

When I went out to ride a bike, I found that more than 70% of the riders were unstable when trampling.

However, it is strange to say that from novices to professional drivers, there are always those who can’t walk in a straight line by bike, and even those who can’t change speed.

Riding techniques include sitting stampede, rocking, speed change and turning…

They can’t be ignored.

Today’s Xiaobian focuses on sitting stampede techniques and training methods.

What does trampling technology mean? Treading technology refers to sitting on the cushion and treading smoothly, which can maintain fluency no matter what terrain.

There is no superfluous action in the process of trampling, and high trampling technology represents less energy consumption under the same power output.

Perfect trampling skills can be said to be the most important part of riding skills.

Everyone is eager to make their trampling process smooth and uniform, which not only looks smooth, but also improves your riding efficiency.

Riding efficiency is similar to the fuel consumption of cycling, which means that at the same power, you will consume less energy and you will ride faster.

There is no doubt about the process of trampling.

If you have been in the car world for some time, you should have heard “trampling to draw a circle” many times.

As shown in the figure, the trampling process of all bicycle projects can be modeled.

For convenience of description, the trampling position is represented by 1-12 o’clock on the dial.

For road riders, the power output during sitting and stepping is mostly concentrated in the direction of 12-5 o’clock, because at this stage, you will collect most of the force generating muscle groups, hip and knee extension, and after 6 o’clock, the lower leg, rear thigh muscle groups and rectus femoris will exert a slight force to accelerate the lifting process.

Perfect trample? The research of Barrett, Martin and Bohm shows that the training of drawing circles and pulling up the pedal can not improve the efficiency.

The above figure shows the force difference between the two world-class drivers in the process of pedaling.

It can be found that their pedaling curves are very different.

Therefore, this article will only give some small suggestions on some key points.

If you think these suggestions are not suitable for you, you can also not adopt them.

Pay more attention to your feelings and find the most suitable way to tread.

The ultimate goal is to solve the “dead point” in the process of trampling, including “top dead point (at 12 o’clock)” and “bottom dead point (at 6 o’clock)”.

In the process of stepping down, the place where you generate the maximum power is at the upper part of the stepping circle.

You need to recruit enough muscles to step on the pedal.

You can sink your heel slightly to make your gluteus maximus, posterior femoral muscles and calf triceps fully exert force.

When you pass through 12 o’clock, your toes will slowly lower than your ankle, but you need to control your ankle so that your foot is roughly horizontal during stepping.

Lower dead center when you pass the lower dead center, as most people say, like “you have to rub off the mud under the soles of your feet”, gently pull the foot back with the gastrocnemius and posterior femoral muscles.

At this time, your toes are inclined downward by about 10 degrees.

Lifting process and top dead center in this process, everyone will lose a certain amount of momentum, because you need to step on the other leg to support this leg.

In the lifting process, your knee will move a little outward due to human physiological structure.

At this time, you can imagine pushing your knee towards the handlebar, which can not only reduce the tendency of knee outward deviation, but also reduce the burden on the other leg, but also make the transition from the top dead center more smooth, so as to produce more power.

Don’t let the ankle be too high than the toe in the process of stepping on the ankle, so as to maintain a relatively uniform power output.

Look straight up and down.

From the front, the leg you tread on should move vertically, not with shaking knees and hips.

Your hips, knees and ankles should be roughly in a straight line (but not for a small number of people).

You can put a mirror in front of the riding platform to observe your trampling.

How to improve when the athlete’s season starts in March, we should pay more attention to the power value, and pay less attention to the generation of these values, that is, trampling technology.

Therefore, it is best to improve the trampling ability through some high-quality technical training in the basic period with sufficient time and low expectations for sports performance (generally November March).

It should be noted that trampling training is best carried out at the beginning of training, because fatigue will make it difficult to maintain a good posture, so it is difficult to change the wrong posture after forming muscle memory.

Therefore, it is best to ensure that you are in good condition before trampling training.

Three types of methods are described below.

Smoothness training this training does not need careful design, as long as you are training in zone 2 and zone 3, you can do it.

Almost anyone can step on a flat road with 300W power, but everyone consumes different energy.

The purpose of treading training is to reduce their energy consumption as much as possible while maintaining a certain power (such as 300W).

At this time, you should pay attention to keep.

In good shape, keep your shoulders relaxed and don’t shrug.

Keep your arms slightly bent and your upper body relaxed.

Take a deep, even breath.

For rhythm training, this is a very important thing.

Multi speed..