How can someone catch up with them when they ride so fast?
As a cyclist enthusiast, you must first have the ability to continue to ride the training distance at a certain speed. Although leisurely cycling can also develop the ability to metabolize aerobics, in the event of headwinds, slopes, and rapid riding, you will feel strenuous, panting, and your legs will not be heard. How can we improve the speed of riding and achieve the purpose of healthy body fat and aerobic exercise?
According to my personal cycling experience for many years, the training principles that should be followed are:
(1) Improve heart and lung tolerance;
(2) The ability to strengthen aerobic exercise;
(3), increase muscle endurance.
Cardiopulmonary capacity is the foundation, muscle endurance is improved, and willpower endurance is fundamental. If the three capabilities are fully developed, the rider will enter a new phase.
1. Improvement of cardiopulmonary muscle energy
First, we must measure our own heart rate. The minimum heart rate can be measured before getting up in the morning. The highest heart rate is of course the best if you have a heart rate monitor. If there is no watch, you can use the soil method. For example, you can measure your pulse immediately after 1km (after warming up). The number of beats per minute. After measuring the minimum and maximum heart rate, training between low and high values (biking, running, climbing, swimming) between the two values, the training process is preferably more than 45 minutes, and the maximum heart rate after warm-up is 65% to 80. %.
That is: the pulse is measured again the next morning after the training, such as the pulse (heart rate) higher than the previous day, indicating that the fatigue has not recovered, only for easy activities. If it is normal, you can train again as planned. When the heart rate on the first morning is lower than the normal value (pre-training value), it means that the next level of training can be performed.
In my cycling training, especially when climbing a hill, the frequency and depth of breathing will increase as we get closer to the slope. This is what we often say is breathless. The reason for difficulty breathing is that the muscles need more at this time. Oxygen supply, do not suffocate in this situation, must use the mouth and nose to breathe, this is also the best time to exercise cardio.
2, aerobic exercise capacity
The increase in aerobic capacity is of the utmost importance to cyclists. That is the riding endurance we usually say. It brings a lot of benefits to the players:
(1) Improve the ability of glycogen storage;
(2), effectively improve the body's metabolic capacity (increased oxygen uptake);
(3) Enhancing capillary tissue in the muscle;
(4) increasing the oxidase that burns fat;
(5) Increase the amount of muscle energy released;
(6), preferential use of fat to release energy.
Therefore, aerobic training is the central task of primary training, and the players apply a lot of time to carry out this endurance training. Long distance riding is the most basic training arrangement. The relevant information shows that a training time must be more than 40 minutes, and the heart rate reaches 120/min, so that there is obvious training effect. Cyclists should increase their time by 2-3 times with the same heart rate.
This training is suitable for people of different ages and different training purposes. Young bicycle enthusiasts can improve their performance through long-term endurance training. Middle-aged and elderly bicycle lovers can enhance their heart and lung function, improve the cleanliness and elasticity of blood vessels, and improve their own health. Slimming can eliminate fat and get a healthy and slim body. The training method can be trained in a single class. The most ideal one is long-distance multi-day riding. It should be noted that the increase in the amount of exercise is not more than 15%.
3, muscle endurance training
This is a higher level of training, which is caused by muscles against fatigue caused by the exhaustion of lactic acid accumulation sugar (energy). Through muscle endurance training, this kind of fatigue is delayed, that is to say: some players in daily training ride at a very high speed, while some players can only ride a short distance. Their difference is the gap in muscle endurance. To win the game, you must strengthen your muscle endurance training. Increased muscle endurance will also benefit multi-day casual riding, riding faster and farther before muscle soreness.
● Muscle endurance can be trained in three ways:
(1), a certain distance speed cycling training, generally in the 60 to 80 km range, the heart rate is controlled at the highest heart rate of 85-90%, the training period can be longer, preferably 40 lessons or more;
(2), interval training is the stage of improvement of muscle endurance, the heart rate is controlled at 90-95%, the riding distance is 8 to 10 kilometers, the interval time of each group depends on the distance, the short distance between the riding distance is short, and vice versa. . It can also be trained on long gentle slopes (slopes are 2-4%);
(3), extreme training: extreme cycling training than interval training, muscle, heart and lung to bear greater pressure, the distance is generally controlled between 5-8 km, heart rate of more than 100%. Each group is trained for 10 minutes, and each group is trained 2-3 groups.
Write by: Alisa Huo