Riders have many different purposes for riding, so everyone’s training objectives and methods should be tailored to their personal needs.
In fact, each of us has a “personal coach”, that is ourselves.
Therefore, we must rely on self-awareness to adjust the intensity, frequency and type in training and riding, so this is why we are easy to make mistakes in training.
So, the following six common wrong training methods, did you lie down with the gun? 1.
Are you the kind of cyclist who trains sporadically and aimlessly? Although such training can ensure that you stay away from sports injuries, it doesn’t make you win any games or blow up your friends and get 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 work? Or family? After all, both of them 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 your basic fitness level and make recovery training more relaxed and pleasant.
Many drivers think they can ride faster as long as they work harder and train too much.
In a way, that’s right; But for most people, this will only accumulate fatigue and lead to the final “explosion”.
Only when your training method is smart enough, more difficult training will bring improvement.
Please refer to the 10% principle: the weekly mileage or average weekly intensity will never increase by more than 10%.
Small tips: try to ensure that after two to three weeks of high-intensity training, you have a week to rest and relax and enjoy the fun of leisure riding.
It’s 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 can not only fully recover your loss during high-intensity cycling, but also aerobic exercise can make you ride faster next.
Tips: we live in a fast-paced society and must complete everything yesterday.
When you take part in riding activities aimed at blasting, please seize the opportunity to slow down for a while.
This will not only make you feel full of blood, but also improve your training efficiency.
It’s too late.
Ideally, most drivers who work nine to six come home from work, sit down, eat casually, and then go out to ride for an hour; The reality is that after a day’s hard work, I can’t ride anymore.
I can only “ge you paralyzed” on the sofa.
(Xiaobian has been lying on the gun) as a result, the solution is to go out and ride in the morning.
Obviously, the most difficult thing is to get up early.
But doing some careful planning the first night may mean that you don’t have good traffic conditions, clean routes and satisfactory cycling 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.
Before going out, remember to have breakfast and drinks (preferably coffee) to ensure riding efficiency.
Too light equipment parties are infatuated with the word “weight”.
Cycling and weight are always inseparable.
Whether it is to buy the “birth control artifact” all carbon seat cushion or try every means to lose weight, the ultimate goal is to obtain 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 crazy about Mini’s weight and eat healthily.
Try not to use weight loss as your only motivation for cycling.
If you eat wisely and exercise regularly, your weight will naturally drop.
Too far, riding too many miles a week, overtraining will bring sports injury.
The secret to riding farther is to increase gradually, which will put you in good shape.
Gradually adapt through the 10% principle mentioned above.
If you ride 100 kilometers this week, you should not exceed 110 kilometers next week.
If you want to increase your weekly training, but you are worried that your body can’t load, 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 don’t do too much or too fast.
Small tips: increasing mileage means the accumulation of training pressure, so with the increase of training volume every week, it is important to balance training pressure and rest.
Over time, you will be able to cope with higher mileage and have a positive impact on your training.
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