You need to know these six golden rules!
How to ride more scientifically and effectively has been a hot topic for cyclists.
Most people ride for their health and travel, while some want to go further, challenge themselves and participate in competitions.
Therefore, different riding goals lead to different riding speeds, just as you can reap what you sow and reap what you sow.
No matter what the goal is, there are always several basic principles for riding.
Following these principles can make us ride healthily and harmlessly.
Xiao Bian summarized six golden rules for riding training for your reference.
Learning to listen to the body’s response is very wonderful.
It can adapt to different pressures, and the body will make different responses to different pressures.
Riding is a kind of pressure imposed on the body.
From the quiet state to the beginning of riding, the body will send different signals, such as butt pain, thigh fatigue, accelerated breathing, rapid heartbeat, body sweating, muscle soreness, and of course, there are also some imperceptible changes, such as increased blood pressure, increased muscle blood flow, and so on.
If you can adapt to perceptible body signals, such as buttock pain, wheezing, and muscle soreness, stick to it; If you feel extremely uncomfortable, either stop or slow down.
We often say that no pains, no gains, but this does not mean that cycling becomes a painful and painful thing.
It is very important to learn to listen to your body’s response whenever you can.
Step by step training If you train for a long time under the same training intensity, your body will adapt to this intensity.
If you are a novice cyclist, when you are ready to start riding at the most ordinary speed, this intensity will exert pressure on your body, so that your physical fitness level can reach a new height after a period of training.
As you ride for a long time, the benefits of riding pressure on your body will gradually decrease.
If you continue to do the same training day after day, your riding ability will not continue to improve or improve.
Therefore, you need to try new training intensity, such as new pace training on mileage and speed.
When your body adapts to the pace, improve the training again.
Of course, in addition to changing the pace, you can also exert new pressure on your body by changing the duration of exercise, the mileage of riding, and the interval time, so as to achieve higher physical fitness.
If you just want to gain health from cycling, it is good enough to maintain a fixed time and intensity of cycling every week.
Cycling at a fixed pace can not improve the riding ability, but it is enough to maintain health.
Suitable riding load Many cyclists confuse riding intensity with riding load.
The riding intensity only refers to the heart rate, while the riding load is a combination of riding intensity, riding time and riding mileage.
The greater the riding load, the greater the pressure on the body.
The greater the pressure, the more adaptive the body will be.
If your body can withstand the pressure exerted, you will become faster and stronger.
If your body can not withstand the pressure exerted, it may lead to excessive physical exhaustion, or even injury.
Therefore, moderate cycling load is the key to improve physical function and quality, and also the most important thing to prevent riding injuries.
Make cycling more targeted Before cycling, you should ask yourself, what is the purpose of this cycling? Only when you know the purpose of your riding can you make your riding targeted.
For most cyclists, the purpose of riding may be to get healthy, consume more energy, release work pressure, etc.
If it is to get healthy and reduce pressure, it is good enough to ride for about 2 hours each time, and for 20-30 kilometers; If you want to lose weight, you may need to spend more time riding.
What if you can’t ride? Running and cycling are a good way.
For weekend leisure riders, many times they will try to go to a scenic spot around them.
Although this kind of destination specific cycling plan seems to be very meaningful, it is precisely because you have never been to these scenic spots that you have an impulse to ride.
Then, when you have an impulse to ride leisure on weekends, you must act according to your ability, and don’t make a decision at a loss just because you are impulsive.
Otherwise, your physical strength may be overdrawn on the way due to unclear route and mileage, resulting in riding injury! For long distance cyclists, their goal may be to ride constantly, so they may need to ride more systematically, such as adopting aerobic endurance cycling, aerobic power cycling, intermittent cycling and other different riding methods, in an organic combination.
After defining the purpose of exercise, as long as we stick to it, we will achieve the corresponding effect over time.
If you persist, you will get what you want.
For most long-distance cyclists, they will go through a period of cycling training before taking part in long-distance cycling, which may take from one month to six months.
During this period, you will gradually improve your cycling performance and physical fitness level.
However, if you want to maintain this level after reaching a certain level of performance and physical fitness, you need to continue to adhere to regular training.
If the training intensity after this is lower than the previous training intensity, then the physical fitness level may decline after a period of time.
If you want to maintain your previous physical fitness level and running state, the training intensity or load in the future will be equal to or even higher than the previous training intensity.
It can approach the personal limit, but overtraining without exceeding the limit will make the body in a state of deep fatigue and increase the risk of sports injury.
Therefore, overtraining is absolutely to be avoided.
The best way to prevent overtraining is to always be aware of changes in the body..