Understanding the frequency of riding is good for your health
Pay attention to the “riding king” and watch the world ride! The frequency of pedaling refers to the number of pedal turns in one minute.
When a cyclist’s pedal frequency is too low, unstable output power and muscle relaxation will waste energy.
Stepping frequency is expressed by the number of turns of the pedal per minute.
The academia has conducted extensive research on the optimal tap frequency.
In other studies, the minimum oxygen consumption is used as the evaluation criterion for the optimal tread frequency.
The research shows that when calculating the oxygen consumption from riding without resistance to riding with resistance, the optimal pedal frequency gradually increases to 100 rpm.
It is found that the lowest pedal frequency consumption is between 90rpm and 100rpm.
This is consistent with the tread frequency selected by actual cyclists.
In addition, the optimal frequency surveyed is between 90 rpm and 100 rpm.
Obviously, the tension of leg muscles is one of the decisive factors in riding.
The pedal frequency training of cycling training is a long-term conscious training process.
The focus is to keep the body stable under high pedal frequency, so as not to cause the body to swing left and right and jump up and down due to the improvement of pedal frequency.
That is to say, it makes people and vehicles always keep in harmony and achieve the state of people and vehicles integration.
Easier said than done.
How to train the riding frequency and strength is a compulsory course for beginners of bicycles, especially for road vehicles.
At the beginning of the training, you can put aside the speed temporarily and only practice the frequency; After the equal frequency is raised (for example, reaching more than 100 treads for a long time), the strength and endurance will be supplemented to reach a certain speed target, so as to gradually increase.
When the frequency and strength are synchronized and improved, you will become an expert cyclist! How should we start with the training of riding frequency and strength? The first is that both frequency and strength are indispensable and need to be improved through training.
Stepping frequency is an introductory skill in cycling.
If you don’t learn how to pedal efficiently, you can’t really learn to ride a bike.
Therefore, coaches usually require you to start with basic stepping skills, including stepping frequency training.
Both stepping frequency and strength are not innate and need to be trained diligently.
Therefore, the method of training frequency and strength can only be trained in the process of riding, and the relationship between frequency training and stepping technique is very close.
If you don’t master the essentials and pedal vigorously, it will easily lead to movement deformation.
Therefore, many coaches advocate training from frequency first, and then gradually supplemented by strength training.
The second is how to achieve high stepping frequency without certain strength.
In the observation of professional drivers and Tour de France drivers (road vehicles), their treading frequency is 100-120/min (120-150/min for individual time races), and their climbing speed is 80-90/min.
This is to avoid 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 to train high stepping frequency.
High stepping frequency is good, but it needs strength as support.
We found that if the stepping frequency is high, but the strength cannot keep up, it will be especially prominent when climbing.
Therefore, it will be much easier to train the leg strength at ordinary times and keep up with the strength.
Both of the two different views are 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 temper our will in riding.
Maybe we can’t become experts in riding, but we participate in riding, we are healthy, and we are happy.
How to improve our tread frequency? Smooth and high-speed pedaling is the key to riding like a professional cyclist.
You can identify an experienced driver by this.
They sit upright on the seats, their upper bodies are as stable as Mount Tai, while their legs are running at a high speed like pistons.
There is no superfluous movement, no shaking, just like an engine with excellent performance, continuously generating power.
The high speed of professional drivers is naturally obtained through practice.
Use a smaller gear ratio so your heart rate does not exceed 80% of your maximum heart rate.
(1) Lower your seat 2-3 mm to reduce the jumping tendency of your body at high speed (many people may have this feeling.
At high speed, your body jumps up and down as if sitting on a spring).
In the future, you can gradually adjust the car seat back to the correct height.
(2) Focus on pulling the pedal and sliding it over the lowest point to eliminate the pedal dead point.
(My personal feeling is that the use of self-locking should focus more on the force in the horizontal direction, that is, “drag, pull”, rather than “step, lift” in the vertical direction.) (3) Use a code meter with stepping frequency as physiological feedback, and gradually increase the speed.
Each time you can ride comfortably at this speed for 5 minutes.
(4) Take a few minutes to pedal at high speed each time, and the last 5 minutes of warm-up is the best time.
Do you still need to step on the frequency when going uphill? Generally, 90-100 refers to the efficiency of speed riding on the flat road or the stepping frequency of intensity training.
It is usually not so high when climbing mountains.
It is good to have 70-80 when climbing hills.
At the beginning of the ascent, the pedal frequency before the ascent can be maintained at the beginning, but with the increase of the slope, it becomes difficult to maintain the pedal frequency at the beginning.
At this time, it is necessary to shift gears (change the flywheel and the tooth disc, and the tooth disc before the ascent will generally be changed to the small tooth disc in advance) to maintain the original pedal frequency, and the speed will decrease accordingly.
If the ascent is longer, it may be necessary to shift gears repeatedly to maintain the proper pedal frequency, Make muscles less tired..