Love to ride a bicycle but don't want your legs to become thicker

Love to ride a bicycle but don't want your legs to become thicker

The cadence during riding refers to the number of times the pedal is rotated in 1 minute.

In 1929, Hartree and Hill pointed out that there is an optimal cadence. When a driver's pedaling frequency is too low, unstable output power and muscle relaxation can waste energy.

The cadence is expressed by the number of times the pedal is rotated every minute. The academic community has conducted extensive research on the optimal cadence. As early as 1929, Hartree and Hill pointed out that there is an optimal cadence. When a driver's pedaling frequency is too low, unstable output power and muscle relaxation can waste energy. But when the rider steps too fast, the body loses energy to overcome the internal resistance of the muscles. Therefore, there must be an ideal cadence between the two. However, Hartree and Hill did not give exact values.


In other studies, the minimum amount of oxygen consumed was used as a criterion for optimal cadence. Studies have shown that when calculating the oxygen consumption from no-resistance to resistance riding, the optimal cadence gradually increases to 100 rpm. The lowest cadence was found to be between 90 rpm and 100 rpm. This is in line with the actual cyclist's choice of cadence. In addition, the survey found the best frequency between 90 rpm and 100 rpm. It is clear that the tension in the leg muscles is one of the decisive factors in riding.

Cycling pedal training

The cadence training is a long-term conscious training process. The focus is on maintaining the stability of the body under high cadence, so as not to cause the left and right swings and up and down of the body due to the increase of the cadence. In other words, the people and the car are always in harmony, and always reach the realm of people and cars. easy to say, hard to do.

How to train the cadence and strength when riding is a compulsory course for getting started, especially for road bikes. At the beginning of the training, you can temporarily set the speed aside, and only practice the frequency; after the frequency is raised (for example, if you reach a longer time of 100 cadences), the strength and endurance will reach a certain speed target, and thus gradually increase. When the frequency and power are synchronized, it becomes a rider!


How do we start with the training of cadence and strength when riding?

The first argument is that both frequency and power are indispensable and need to be improved through training. Cycling is the starting point for cycling. If you don't learn how to step on it efficiently, you can't really learn to ride a bicycle. Usually, the coach will ask for basic pedaling, including cadence training. The cadence and strength are not innate, and they need to go through the hard work of the day after tomorrow. Therefore, the method of training frequency and strength can only be trained during the riding process, and the frequency training and the pedaling technique are very closely related. The trick is to vigorously pedal, but it is easy to cause movement deformation, so many coaches advocate starting from the frequency of training, and then gradually supplemented with strength training.

The second argument is that there is no certain strength, how can we achieve high cadence. In observing professional drivers and Tour de France (road bikes), their cadences should be at 100-120/min (personal time is 120-150/min) and climb 80-90/min. This is done to prevent excessive accumulation of lactic acid. The super powerful leg muscle strength is the first. When the strength reaches a certain level, it is good to train high cadence. High cadence is good, but it needs strength as support. We found during the riding process that if the cadence is high, but the power can't keep up, it is especially prominent when climbing. Therefore, it is easier to train the leg strength, keep up with the strength, and then train the cadence.

Two different arguments are very important and can be tried. The most important thing is to constantly ride, constantly sum up the riding experience, enjoy the fun of riding, get real knowledge in practice, and hone our will in riding. Maybe we can't be a rider, but we are involved, we ride, we are healthy, we are happy.


How to improve our cadence?

Smooth, high-speed pedaling is the key to cycling like a professional rider. You can use this to identify an experienced driver. They sit on the seat, their upper body is as steady as the mountains, and their legs are running at the same speed as the pistons. There are no extra movements, no shaking, just like a good engine, which constantly generates power.

The high speed of the professional rider is naturally derived from the practice. Use a smaller gear ratio so your heartbeat will not exceed 80% of the maximum heart rate.

(1) Lower your seat by 2-3mm to reduce the tendency of the body to bounce at high revs (many people may have this feeling, at high revs, the body bounces up and down as if sitting on a spring). You can gradually adjust the seat back to the correct height later.

(2) Focus on pulling the pedal over the lowest point to eliminate the dead point. (My personal feeling is that using self-locking should focus more on the horizontal direction of force, that is, "drag, pull" instead of "tread, lift" in the vertical direction)

(3) Use a chronograph with a cadence as a physiological feedback, step by step to increase the speed, every time you have to ride comfortably for 5 minutes at this speed.

(4) Each ride takes a few minutes to pedal with a high speed, 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 cadence frequency during speed racing or strength training under the flat road. When climbing a mountain, it usually does not reach such a high level. It is good to have 70-80 when climbing.

When starting the uphill, the cadence before the uphill can be maintained at the beginning, but as the slope increases, it is difficult to keep the cadence at the beginning. At this time, it is necessary to change gears (for the flywheel and the sprocket wheel, The front sprocket wheel is usually changed to the small crankset in advance to maintain the original cadence, and the speed is reduced. If the uphill is long, it may need to be repeatedly shifted several times to maintain proper cadence. Make muscles less prone to fatigue.

If the shift is too early, you will suddenly feel the loss of resistance, not only the feeling of stepping under the foot, but also the speed is reduced, and the knee joint will increase the chance of injury after a kind of support force is suddenly removed; if the shift is too In the evening, due to the increase of the slope, people will feel the resistance under the foot is increasing, and the cadence cannot be maintained. At this time, the body needs to be shaken to increase the pedaling force or use stronger force to reluctantly support the original cadence. Will be injured due to excessive pressure. So premature shifting and too late shifting are not appropriate and can cause joint injuries.

When is the best time to change gears? It is necessary to judge by experience and by feeling. As the slope increases, the speed of the vehicle gradually decreases. Generally, when I feel that the speed of the vehicle is about to be lowered (that is, the cadence starts to be a bit difficult to maintain), the shift is maintained. Stepping on the strength; but it is very likely that it will not be long after the shift, and it will be difficult to maintain, then shift again when it feels difficult to maintain next time, and so on. . . . . If it is a slope with a very large slope, and you can't change the original cadence in the shift, then don't insist on it. Slow down and slow down. At the very least, don't let yourself hurt. Because we are riding a tour, not a professional competition, we don't have to force ourselves, and occasionally challenge once, it depends on how the mood and physical strength.


About the misunderstanding of high cadence The reasonable cadence makes your pace lighter!

High cadence usually causes an increase in heart rate. When the cadence is accelerated, the intensity of each stepping is reduced, so the burden on the muscle system is reduced, and the burden on the cardiovascular system is increased. So your breathing will get thicker. When the cadence is low, the breathing will be much better, but the thigh will be more tired.

So the key is to find out your "optimal" cadence, which should be the balance between your muscle system and the cardiovascular system. Finding your own optimal cadence is a matter of multiple attempts.

Practice cadence is actually to practice correct and reasonable pedaling, can help more rational use of physical strength, cycling, if you want strength, strength is the foundation, cadence is king

Especially for girls who love beauty, it is especially important to practice cadence. Many girls are worried that riding will not make their legs thicker. In fact, the high cadence riding for you will make your legs thinner!

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