How to ride more scientifically and effectively is a hot topic that cyclists have been concerned about.
Most people ride for health and travel, while others hope to go further, challenge themselves and participate in competitions.
Therefore, the different goals of cycling lead to different pace of cycling, 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 of riding.
Following these principles can make us ride healthily and unharmed.
The editor summarized six golden rules of riding training for you, for your reference.
It is wonderful to learn to listen to the response of the body.
The body can adapt to different pressures and react differently to different pressures.
Cycling is a kind of pressure on the body.
From the quiet state to the start of riding, the body will send out different signals, such as: pain in the buttocks, fatigue in the thigh, accelerated breathing, faster heartbeat, body sweating, muscle soreness, and of course there are some undetectable changes, such as increased blood pressure, increased muscle blood flow, and so on.
For the body signals that can be detected, such as butt pain, panting, muscle soreness, if you can adapt, then stick to it; If you feel extremely uncomfortable, either stop or slow down.
We often say that there is no gain without paying, but this does not mean turning cycling into 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 cycling at the most common speed, this intensity will exert pressure on your body and make your physical fitness level reach a new level after a period of training.
As you ride for a long time, the benefits of riding pressure on your body function will gradually decrease.
If you continue to carry out 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: in terms of mileage and speed, carry out new pace training.
When the body adapts to the pace, improve the training again.
Of course, in addition to changing the pace, you can also put new pressure on your body by changing the duration of exercise, changing the distance of cycling, and changing the interval, so as to achieve higher physical fitness improvement.
If you just want to gain health from cycling, it is good enough to keep a fixed time and intensity of cycling every week.
A fixed pace of cycling cannot improve your riding ability, but it is enough to keep healthy.
Proper cycling load Many cyclists confuse cycling intensity with cycling load.
Cycling intensity refers to the heart rate, while cycling load refers to the combination of cycling intensity, cycling time and cycling mileage.
The greater the cycling load, the greater the pressure on the body.
The greater the pressure, the more adaptive the body will be.
If your body can bear the pressure exerted, you will become faster and stronger.
If your body can’t bear the pressure exerted, it may lead to excessive physical overdraft and even cycling injury.
Therefore, proper cycling load is the key to improve body function and quality, and also the most important to prevent cycling injury.
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 ride can you make your ride targeted.
For most cyclists, the purpose of cycling may be to be healthy, consume more energy, release work pressure, etc.
If it is to be healthy and reduce pressure, it is good enough to ride for about 2 hours and 20-30 kilometers each time; If you want to lose weight, you may need to spend more time on cycling.
What if you can’t ride, and the combination of running and cycling is a good way.
For weekend leisure riders, they often have a whim and try to go to a nearby scenic spot.
Although this kind of cycling plan with clear destination seems to be very meaningful, it is precisely because you have never been to these scenic spots that you have an impulse.
Then, when you have an impulse for leisure riding on the weekend, you must do what you can, and don’t just make a decision on impulse.
Otherwise, you may suffer from physical exhaustion and cycling injury due to unclear route and mileage! For long-distance cyclists, their purpose may be to ride continuously, so they may need more systematic cycling, such as aerobic endurance cycling, aerobic power cycling, intermittent cycling and other different cycling methods, organic combination.
After the purpose of exercise is clear, as long as it is carried out persistently and over time, the corresponding effect will be achieved.
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 be from one month to half a year.
During this period, you will gradually improve your cycling performance and physical fitness.
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 is lower than the previous training intensity, the physical fitness level may decline after a period of time.
If you want to maintain the previous physical fitness level and running state, the training intensity or load after that should be equal to or even higher than the previous training intensity.
You can approach your personal limit, but don’t exceed it.
Overtraining will make your 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 the changes in the body.