Cycling must do these 5 exercises well
Focus on these five things in cycling training to prevent you from taking detours.
By paying attention to cycling training in these five areas, regardless of your level, you will be able to handle most things.
Read through the entire training plan and then adjust your training plan to ensure coverage of each training point.
You must determine your maximum heart rate in advance for certain exercises.
To obtain this data, sit up a long and stable hill and accelerate every five minutes.
When you are unable to accelerate, stand up, roll the car, and sprint for 15 seconds before stopping to obtain the heart rate data at that time.
These five cornerstone exercises will accompany most of your training while improving your abilities in all aspects.
1.
The focus of climbing training is power, and your legs need more power to comfortably fly up those sloping slopes without exhausting all energy.
Fitness training can undoubtedly enhance your legs and back strength, but you don’t want to add too much weight (referring to muscle mass) because it will ultimately slow down your speed.
The best way to enhance your climbing ability is to set a goal for your training.
One key point is to avoid the temptation of standing and stepping, as according to research, this will consume an additional 10% -12% of physical energy, and after too much standing and stepping, you will not be able to complete the remaining cycling.
For beginner practice, choose a slope where you can sit and climb to the top with a comfortable gear ratio in two minutes.
Climb twice and rest for two minutes between each climb to recover.
For advanced practice, choose a slope where you can sit and climb to the top with a comfortable gear ratio in four minutes.
Climb three to five times, taking a four minute break between each climb to recover.
2.
Endurance training Racing bicycle is a sport that requires the highest endurance, so you need to spend most of your training time on endurance intensity.
The ideal cruising time should be between 60 to 120 minutes, and your heart rate should be maintained between 35% and 45% of your maximum heart rate.
This will enhance your aerobic metabolism and help you burn fat more effectively.
Long distance cycling on hot summer days may seem more attractive, but if you want to improve your cycling skills in the following year, winter is the best time to increase your endurance before the start of the season.
Beginner practice cycling for 60 minutes twice a week, keeping your heart rate at 55% -65% of your maximum heart rate.
Includes a intense interval training session.
Advanced practice cycling for over 120 minutes three times a week, keeping your heart rate at 55% -65% of your maximum heart rate.
Includes a intense interval training session.
3.
Recovery training is equally important for maintaining health as exercise itself
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