Are the basic skills of cycling hard enough? Because you don’t know Tapping

01 What is the best frequency? Research shows that when calculating the oxygen consumption from non-resistance riding to resistance riding, the optimal pedal frequency gradually increases to 100 rpm.

It is found that the tread frequency with the lowest consumption is between 90 rpm and 100 rpm.

This is consistent with the frequency chosen by the actual cyclist.

(rpm: lap/min) The best frequency obtained from the survey is between 90 rpm and 100 rpm.

Obviously, the tension of leg muscles is one of the decisive factors in riding.

02 Cycling frequency training Frequency training is a long-term conscious training process.

The focus is to maintain the stability of the body under high frequency, and not to cause the body to swing left and right and jump up and down due to the increase of frequency.

That is to say, it makes people and vehicles always keep in harmony, and always reach the state of the unity of people and vehicles.

It is easier said than done.

How to train the frequency and strength of riding is a compulsory course for the introduction of bicycles, especially for road vehicles.

At the beginning of training, you can put the speed aside temporarily and only practice the frequency; After the frequency is raised (for example, to reach 100 step frequency for a long time), strength and endurance are supplemented to reach a certain speed target, so as to gradually increase.

When the frequency and strength are synchronized, you will become a riding master! 03 How to conduct training The first statement is that both frequency and strength are indispensable, and both need to be improved through training.

Treading frequency is the basic skill of cycling.

If you don’t learn how to tread efficiently, you can’t really learn how to ride a bike.

So the coach usually requires you to start with basic treading skills, including treading frequency training.

Both frequency and strength are not innate, and they need to be trained diligently.

Therefore, the method of training frequency and strength can only be trained in the process of riding, and frequency training is closely related to pedal technology.

If you don’t grasp the essentials and blindly pedal vigorously, it will easily lead to movement deformation, so many coaches advocate starting with frequency training, and then gradually supplemented by strength training.

The second is how to achieve high frequency without certain strength.

In the observation of professional drivers and Tour de France drivers (road cars), their pedaling frequency should be 100-120/min (120-150/min in the individual time race), and the climbing speed should be 80-90/min.

This is to prevent excessive accumulation of lactic acid.

The super strong leg muscle strength is the first.

When the strength reaches a certain level, it will have a good effect when training high frequency.

High frequency is good, but it needs strength as support.

In the process of riding, we found that if the tread frequency was high, but the strength could not keep up with it, especially when climbing the slope.

Therefore, it will be much easier to train the strength of the legs at ordinary times.

Two different statements are very important and can be tried.

The most important thing is to keep riding, constantly summarize riding experience, enjoy the fun of riding, gain true knowledge in practice, and hone our will in riding.

Maybe we can’t become riding masters, but we participate, we ride, we are healthy, and we are happy.

04 How to improve the smoothness and speed of pedaling is the key to riding like a professional cyclist.

You can identify an experienced driver by this.

They sit on the seats, their upper bodies are as stable as Mount Tai, while their legs are running at high speed like pistons.

There is no superfluous action, no shaking, just like a good engine, which continuously generates power.

The high speed of professional drivers is naturally obtained through practice.

Use a smaller tooth ratio so that your heart rate will not exceed 80% of the maximum heart rate.

1.

Lower your car seat by 2-3mm to reduce the tendency of your body to bounce at high speed (many people may have this feeling.

At high speed, your body jumps up and down as if sitting on a spring).

You can gradually adjust the seat back to the correct height in the future.

2.

Focus on pulling the pedal to slide over the lowest point to eliminate the pedal dead point.

(My personal feeling is that when using self-locking, you should focus more on the force in the horizontal direction, that is, “drag and pull”, rather than “step and lift” in the vertical direction.

4.

Take a few minutes to pedal at high speed each time.

The last five minutes of warm-up is the best time.

05 Do you need to step on the slope? Generally, 90-100 refers to the frequency of efficient speed racing or intensity training on the flat road.

It is usually not so high when climbing mountains.

It is good to have 70-80 when climbing hills.

When you start to go uphill, you can still maintain the tread frequency before going uphill at the beginning, but as the slope increases, it becomes difficult to maintain the tread frequency at the beginning.

At this time, you need to shift gears (change the flywheel and tooth plate, and the tooth plate will generally change to the small tooth plate in advance before going uphill) to maintain the original tread frequency, and the speed will decrease.

If the uphill is long, it may be necessary to shift gears several times to maintain a proper tread frequency and make the muscles less prone to fatigue.

If you shift gear too early, you will suddenly feel the loss of resistance, not only the feeling of treading on the ground, but also the speed will drop sharply.

At the same time, the knee joint will increase the chance of injury after a bearing force is suddenly removed; If the shift is too late, due to the increase of the gradient, people will feel that the foot resistance is increasing, and the pedal frequency cannot be maintained at all.

At this time, it needs to shake the body to increase the pedal strength or use stronger strength to barely support the original pedal frequency, and the knee joint will be injured due to excessive pressure.

So it is inappropriate to shift gears too early or too late, which will cause joint injuries.
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