Tips for riding to explode teammates

The warm-up is good.

The teammates can’t find any sports injuries.

On the contrary, the lack of warm-up will increase the exercise intensity at the beginning, and the cold body will suffer from sports injury or muscle strain all at once, so warm-up can be said to be very important! Here we will explain the benefits of warm-up one by one.

Love cycling and watch important cycling competitions.

For example, you will surely see that whether it is the Tour de France or other international competitions, the athletes will step on the fixed training platform or roller training platform and wear headphones to warm up alone before leaving.

Through the warm-up before the competition, the athletes can be excited and ready at the starting point, and can kill with one shot.

However, some readers can’t help but wonder why they still need to warm up after riding such a long distance in the single leg of the Tour de France? According to many professional sports studies, warming up to improve the working temperature and body temperature of muscles can indeed improve sports performance.

Studies since the 1980s have pointed out that under specific circumstances, a temperature rise of 1 degree can increase the power output by 4%.

Not only the muscles but also the heart, lungs and respiratory system need to be warmed up.

In order to achieve good work efficiency of the heart, proper warm-up is also required to stimulate blood circulation and make the oxygen content in the blood better.

So is the lung.

When the temperature rises, the efficiency of ventilation and circulation in the lung is also better.

Proper warm-up exercises to avoid sports injuries can also reduce sports injuries.

For example, for the morning exercise group, when you get out of bed, brush your teeth and wash your face, and then go out for cycling training, your physiological state is still in the fifth stage of the sleep cycle (REM, rapid eye movement sleep).

At this time, your muscles are still dormant.

If you suddenly exercise hard at this time, it is easy to cause sports injuries, such as muscle strain.

Finally, warming up is also good for stimulating the nervous system.

Effective warm-up can enhance psychological preparation and improve the ability of physical coordination.

This can improve control skills and confidence, and effectively avoid the possibility of falling.

How long will it take to warm up? Basically, no matter what kind of events, long or short distance cycling, proper warm-up can improve sports performance.

As for what is a proper warm-up? You can simply remember that the shorter the exercise time and the higher the intensity, the longer the warm-up time will be required.

For example, if you are participating in the short distance event of the field competition, your warm-up time may come to one hour, and the exercise intensity should be gradually increased during the warm-up phase.

If you are taking part in a short circle race or time trial, the warm-up time will be 20 to 40 minutes.

As for participating in the popular 100km Challenge, in fact, the length of warm-up time is different.

After all, in many well-known challenges, the number of participants is often thousands.

It is also a warm-up to start slowly at the starting line.

Therefore, there is a theory that there is no need to warm up to participate in the challenge.

However, we hold different views here.

Even a 10 minute warm-up can help the psychological state enter the situation early, reduce the level of stress, and also help implement the pace strategy to avoid pulling the intensity too high at the beginning of the race.

In addition, if you take part in a challenge, you will have to face the ups and downs or climb a slope soon after the start of the competition.

In order to avoid exploding when climbing, we suggest that you take at least 20 minutes of warm-up exercise.

Need stretching? Many people are also curious about stretching and ask: Do you need stretching then? Some sports studies have shown that stretching through the knee, for example, can really improve sports performance.

However, we believe that the most appropriate time for stretching should be at the relaxation stage after the exercise, and stretching is not necessary before the start of the competition.

From our point of view, appropriate warm-up, such as stepping on a fixed training platform for 20 minutes.

In the process of trampling, do not deliberately seek to increase the output power, but focus on the smoothness and speed of rotation.

In the process, the muscle and nervous system can be activated by changing the speed of rotation, and several 30 second full force sprints can be interspersed intermittently.

After completing the warm-up exercise, you can be ready to kill at the starting line.

Finally, as for the timing of warm-up, the closer you can get to the start time, the better.

After 45 minutes of warm-up, the core temperature of the body will return to the original unheated state.

As for the experimental group after 20 minutes of warm-up, the benefits of warm-up still remain.

The study further concluded that although the warm-up benefit will decline by 40% in 20 minutes after the warm-up, there will be a 1.5% gap in the sports performance between the two groups, which also shows that the warm-up time should be as close to the match as possible.

Conclusion: I believe you know the importance of warm-up after saying so much.

If you don’t have a fixed or roller training platform, it’s time to invest in one for yourself! Through proper warm-up, you can win at the starting line, and it is easier to pull out teammates.

Recommended reading: Don’t want to end your cycling career ahead of time.

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