How to effectively improve the speed of cycling on flat roads?
Riders often care about their performance when climbing hills, and in fact, cruising speed on flat roads is also an important weapon when riding..
The following simple and effective enhanced exercises can ideally enhance physical and psychological strength to cope with long periods of riding and flat road efficiency. Warm up with a light gear ratio spin for ten minutes, and at the end of the ten minute interval, do a few ten second sprints immediately to achieve the true warm-up of your feet. The main training consists of two twenty minute continuous training sessions, with training intensity maintained at a level that can last until the end of the training..
Using a heavy gear ratio, moderate resistance, and a turning speed of approximately 80-90rpm, perform a five minute light gear ratio step recovery between two training sessions, and finally, a 10 minute gentle step with the lightest gear ratio at the end..
Maintaining high-speed rotation and maintaining the use of heavy gear ratio aims to train muscle speed endurance in heavy gear ratio and high rotation speed. This training method is called BRO (Big Ring Only)..
Riding on a regular training route, no matter what, one must resist the temptation to switch to a small plate and step in a sitting position, including any climbing, to train stronger gluteus muscles. After doing some slow speed pedals, you must do some high-speed spins to balance, so that your feet won’t lose the high speed pedals..
If your willpower is not firm, it is easy to stop or lower your turn when cruising on flat roads and highways. If you can’t increase your willpower and focus on your stomping and turning, you can try to be a rabbit during group practice, and the group will start chasing after the rabbit after a few minutes of departure..
This game allows oneself to exert pressure and make more efforts to achieve training goals. Chasing the group can also connect with each other’s tacit understanding, allowing the group’s wheeled vehicles to achieve greater efficiency..
Efficient strength training can be achieved on exercise bikes to improve speed on flat roads. Squat, lunge, and lower limb weight training. Each project is repeated ten to fifteen times for three cycles. Don’t ignore your core muscle group, it can provide you with stronger force to push for heavier gear ratios. Doing some simple training can improve the stability of the core muscle group..
Finally, in order to ride strong on flat roads, it is necessary to have soft leg muscles and strong lower back stretchability to keep the body comfortable in a good aerodynamic posture. After finishing the training, you can spend an extra ten minutes doing stretching exercises to maintain good stretching and flexibility of the muscles..
