Cyclists have many different purposes for cycling, so everyone’s training goals and methods should be tailored according to their personal needs.
In fact, each of us has a “personal coach”, that is, ourselves.
Therefore, we must rely on self-consciousness to adjust the intensity, frequency and type in training and cycling, so this is why we are prone to make mistakes in training.
So, the following six common wrong training methods, do you lie down? 1.
Too few are you the kind of cyclist who trains sporadically and rides aimlessly? Although this kind of training can ensure that you are far away from sports injuries, it does not make you win any games, or pull your friends to the cafe first.
What makes you progress? It’s constant training.
Please try to find out why you train in this way because of your work? Or family? After all, these two are more important than cycling, which is understandable; But if it’s just pure laziness, please change yourself.
Small Tips: Consider adding more low-intensity training (such as walking and simple swimming).
In this way, you will maintain a basic fitness level and make recovery training easier and more enjoyable.
Many riders think that they can ride faster if they work harder and train too much.
To some extent, this is right; But for most people, this will only accumulate fatigue, leading to the final “burst”.
Only when your training method is smart enough, will more difficult training bring improvement.
Please refer to the 10% rule: the weekly mileage or average weekly intensity will never increase by more than 10%.
Tips: Try to ensure that after two to three weeks of high-intensity training, there is a week of rest and relaxation time to enjoy the fun of leisure riding.
It is true that you can ride faster at certain times and places, but are you really the one who can come leisurely and resist the temptation of high speed? For beginners, try to mix at least two short and simple rides when you go out for a high-intensity ride.
Simple cycling not only allows you to fully recover the loss during high-intensity cycling, but also aerobic exercise can make you ride faster in the future.
Tips: We live in a fast-paced society, and we must complete everything yesterday.
When you take part in the riding activities for the purpose of pulling explosive, please seize the opportunity to slow down for a while.
This will not only make you feel alive, but also improve your training efficiency.
Too Late Ideally, most riders who work nine to six will come home from their work units, sit down, take a bite at random, and then go out to ride for an hour; The reality is that after a day’s hard work, I can no longer ride, and I can only “Ge You is paralyzed” on the sofa.
As a result, the solution is to go cycling in the morning instead.
Obviously, the most difficult thing is to get up early.
But making some detailed plans on the first night may mean that you don’t have good traffic conditions, clean routes and satisfactory ride to start the day.
Tips: Make sure your bike and tools are ready the night before.
Know what you want to do and make sure you have a clear purpose for the ride.
Before going out, remember to have a breakfast and drink (preferably coffee) to ensure the riding efficiency.
Too light equipment Party members are infatuated with the word “weight”.
Cycling and weight are always inseparable.
Whether you are buying a “family planning artifact” full carbon seat cushion or trying to lose weight, the ultimate goal is to get a better power to weight ratio.
However, a misconception is that lighter can ride faster.
You should realize that food is not your enemy, but your friend.
It provides important nutrients to help you ride a bike.
Tips: Don’t be obsessed with mini weight, and eat healthy.
Try not to use weight loss as your sole motivation for cycling.
If you eat wisely and exercise regularly, you will lose weight naturally.
Too far, too many miles per week, and overtraining will cause sports injuries.
The secret for you to ride farther is to gradually increase, which will keep you in good shape.
Follow the 10% rule mentioned above to gradually adapt.
If you ride 100 kilometers this week, you should not ride more than 110 kilometers next week.
If you want to increase your weekly workouts, but are worried that your body won’t be able to handle them, you can try some different cross training, such as walking, running, swimming or strength training.
This will greatly improve your overall performance, but it is important to follow the same principles and not do too much too fast.
Tips: Increasing mileage means the accumulation of training pressure, so as the weekly training volume increases, it is important to balance the training pressure and rest.
Over time, you will be able to handle higher mileage and have a positive impact on your training.
In this way, it is easier to ride and treat your knees well.
Seven things that hurt your knees to prolong your riding career should be remembered: good stepping frequency reduces knee wear.
Boshan Longtang Village: a villa hanging on the mountainside cloud top..