It’s hard to ride fast or not!
When you start to pay attention to your speed, it means that you have stepped into the cycling circle for some time, and successfully got rid of the novice status.
At this time, you may get more equipment to see the difference between your maximum speed, average speed and the old driver, so as to improve your riding skills.
Today, let’s share some tips to improve your riding speed, so that all riders can become extraordinary “Scud”! Whether climbing or cruising, cyclists hope to break their limits, ride farther, faster, and ride more smoothly, which requires constant practice and improvement.
The biggest problem that affects the riding speed when bending down is the wind resistance.
Therefore, many of the suggestions on improving the riding speed are put forward for the wind resistance.
The simplest way is to lean down slightly and lean against the handlebar as much as possible to reduce the area of the body contacting the headwind.
Practice more while ensuring your own safety.
Pay attention that the correct tire pressure will increase the rotation speed of the wheel set, so check the tire pressure before riding to prevent the tire pressure from becoming smaller due to the influence of external temperature and air.
Check the recommended tire pressure on the tire wall before inflating.
The inflating cylinder is preferably standing, and the one with a barometer is best.
Note: The mini inflator is only for emergency during riding, and is not recommended for indoor commissioning.
Suitable cycling clothes.
Riders are familiar with cycling clothes, but they should also pay attention to the right size and try to choose tight-fitting ones.
First, the tight-fitting cycling clothes are made of quick-drying materials, which is conducive to sweating and can keep your body cool and dry.
The second is to reduce the wind resistance, and the speed of riding will be faster.
Remember to zip up, which is more conducive to speed up.
Exercise more muscles.
This is a long-term training.
There is no shortcut.
If you have the habit of cycling regularly, the average speed will naturally increase.
As for the problem of muscle exercise, what you need to do is to take into account both the large and small markets, so that your big and small legs can be effectively exercised.
In addition, cyclists can also try jogging and walking.
It is also important to improve cardiopulmonary function and physical coordination.
The fastest way to improve the average speed of interval training is speed training.
Of course, this is methodical.
It should be fast and slow in order, step by step, and interspersed.
You can find several objects on the road where you often ride and mark them at intervals, and then practice in sections, combining fast and slow.
Of course, the premise is that this section is safe.
If you want more professional training, you can try to find a professional coach to learn.
At the beginning of the practice of speed increase, it is best to choose to ride on the flat road, which is both effective and safe.
Usually in the race, the rider is also concerned about his performance when climbing the slope.
In fact, the cruising speed on the flat road is the most important.
Strengthening exercise Simple and efficient strengthening exercise can improve the physical and psychological strength to cope with the efficiency of long time riding and flat road.
Use the light gear ratio to warm up for ten minutes.
At the end of the ten minutes, immediately do a few ten-second interval sprints, so that your feet can really warm up.
The main training is two 20-minute continuous training, using heavy gear ratio, medium resistance, and rotating speed of about 80-90 rpm.
Do a 5-minute light gear ratio step recovery between the two training sessions, and at the end of the training session, do a 10-minute light gear ratio step.
Use the large gear ratio to maintain high-speed rotation and maintain the use of the heavy gear ratio to train the muscle speed endurance of the heavy gear ratio and high rotation speed.
When riding on the normal training route, you should resist the temptation to change to a small plate in any case, and step on the slope in a sitting position, including any climbing, to train stronger gluteus muscles.
After you have done some slow rotation, you must do some high-speed rotation to balance, so that your feet will not lose the high rotation.
If your willpower is not firm, it is easy to stop or reduce your turning speed when cruising at high speed on the flat road.
If you can’t increase your willpower and focus on your trampling and turning, you can try to be a rabbit in group practice, and the riders will start chasing after the rabbit after a few minutes.
This game can make you work harder under pressure to achieve the purpose of training.
And chasing groups can also connect with each other’s tacit understanding, so that group wheeling can achieve greater efficiency.
Upgrade of bicycle accessories 1.
Increase the speed of self-locking by at least 50%.
Generally, it is hard to walk AVS (average riding speed) 25 with others without self-locking.
With self-locking, the average AVS35 for a single person is OK.
It can be maintained for a relatively long period of time.
Therefore, self-locking is the fastest way to raise the speed, and it will not be empty when the speed is high.
It should be noted that unlocking requires practice, and many novices fall off their cars.
Wheel set ideal wheel set: within a certain weight, the lighter the axle center is, the better.
The weight of the wheel is concentrated on the outside of the ring as much as possible.
Because only in this way, at the same speed, the inertia of the circle is better, and the more difficult it is to reduce the speed.
A set of good wheel sets, whether they are made by themselves or produced with original packaging, like to use a very light center and an appropriate weight outer ring, and the wind resistance is small.
The thinner the tires and wheels, the smaller the C number, and the faster the average speed of riding.
To judge whether the tire is good or not, you must first look at the grip, shock absorption, and then the puncture resistance! A good tire will firmly grasp the ground.
A set of tyres with good grip can make up for the difference between 25C and 20C.
There is also shock absorption.
Good rubber can absorb a lot of vibration..