14 easy ways to help you ride faster, better and more witty

A good rider must be a gentleman with the characteristics of “fast speed, strong climbing, and mild intelligence”. But now people are too lazy to know that it is impossible but still expect to produce results in a short period of time. Therefore, those chicken soup collections that are “for your impressive life principles” are particularly popular. Based on this principle, this article will provide you with 14 suggestions for better riding in five aspects: faster, more comfortable, stronger, smarter, and more friendly.

Faster

1. Rome was not built in one day, and climbing the little prince was not a day's practice. If you want to get a frustrating "engine", you must continue to exercise. For example, if you train twice a week: 10 minutes of high-intensity stamping, you can't speak, you have to breathe after you stop, then you rest for 10 minutes. Step on for 10 minutes, and then cycle back and forth for at least 2 rounds.

2, as the saying goes: a person can ride fast, but a group of people can ride very far. But in fact, a group of people can ride far and fast, as long as you learn to follow suit, and the practice of squad training is really not a problem.

3, in addition to freehand stretching, foam shaft is a good auxiliary massage relaxation tool. The general principle of use is "where the pain rolls," and stay for a few seconds on the pain points. Specific use can be Baidu or download sports fitness APP, which has a corresponding tutorial.

More comfortable

1. Listening to some passionate music while climbing can help to prolong your endurance. This is what American cross-country champion Jeremy Powers does. Because the concert distracts you, even if you can't hear it, you'll work hard to put your ears up to listen to the melody so you don't focus on the physical exhaustion.

2, from time to time to stand up and shake it, observe the surrounding situation, not only helps to relax the oppressed sciatic nerve for a long time, but also can increase the understanding of the surrounding road conditions.

3, buy a good quality riding pants. There are still many riders who do not fully understand the importance of riding trousers. It is not uncommon to see riders wearing loose pants in the street. To be honest, when Maxy sees this kind of dress, Max will rise from within. Shares of despise, after all, it is too ugly to wear (Virgo could not bear).

stronger

1. Here's a training plan from Robert Pickels, Physiology Director of the Department of Sports Medicine at the University of Colorado. Select a gentle slope and ride for 30 minutes at 8 to 10 percent heart rate. 50-60rpm cadence. Then stand up and cram the sprint for 3-5 minutes and raise the cadence to 100 rpm, then sit back on the cushion and repeat it several times.

2. The abnormal sound of the car is a very annoying problem. There may be problems with the central axis, pedals, chains, and disc brakes. Anyway, don't be afraid to encounter problems, try hard to solve it, and you can quickly solve the problems in a short time. Raise your ability and speed to press the gap between you and the Great God.

3, don't overeat. Usually you will be hungry after you finish the car. You need to add protein and carbohydrates. Please choose foods that require longer chewing time, such as apples or pears. This will increase satiety, or it will be too easy to eat too much. .

More witty

1. When you go uphill, shift gears in advance and keep it as fast as possible at 70rpm. This will also help you to exercise your fast muscle fibers (belonging to sports motor units), which can help increase the explosiveness and speed of your exercise.

2. It is said that males are more likely to separate spirits from meat in love, and hope that they can carry forward this point in riding. Especially when riding on the road, remember to leave a little room for maneuver (reaction).

3, sleep well. If you do a high-intensity daytime ride during the day, you need to take a rest at night and stop drinking and barking until dawn. Whether you want to lose fat or improve your athletic ability, it is necessary to ensure that you sleep for at least 7 hours. The National Sleep Foundation of the United States recommends sleeping 7 to 9 hours a night, but a study at Stanford University found that excellent athletes can maintain excellent capabilities even for 10 hours a night.

More friendly

1. Have you ever tried to tear your partner off while riding? Most of the time, because of the different riding style of the two men, the two sides refused to take a step back. It's really no big deal when you think about it. If you ride a few more times, you will resolve a lot.

2. Although I personally don't like to bring new people, but think about it carefully, we do have the responsibility to guide newcomers. Just as fitness novices hope that someone can give reasonable and reliable strength training advice, they also hope that riding veterans can give them advice.