Cycling class: Long-distance cycling Self-training Society control is the key

There will soon be a Spring Festival and many friends will ride home. Before riding a long distance, you still need to do some preparations, such as articles, road maps, pre-training, etc. Here we will talk about how to prepare for self-training on long-distance cycling.

In order to prepare for a long-distance ride (such as riding in Tibet, Taiwan in the ring, Qinghai Lake in the ring, Hainan in the ring, etc.), it is necessary to conduct proper long-distance cycling every week. Through weekly cycling, our aerobic capacity and muscular endurance will inevitably increase. However, this must be based on a correct grasp of the rhythm and method of cycling.

We often see such scenes: Shortly after departure or just outside the suburbs, everyone suddenly sees the road and suddenly rises, struggling, or competing with each other or riding with the car... If you plan a distance of more than 100 kilometers, the result It's often like an imposing general when it comes to expedition, and exhausted when it comes back... I don't know how to describe it. Then I fell asleep and I was still tired the next day.

If you can't recover well the next day, you should check your riding. I am afraid that your muscle tissue and other bodily functions have already been harmed, which means that not only did you not improve yourself on this ride, but you may have harmed yourself.

In fact: training is not about quantity but quality. If the training method is scientific, 10 kilometers of riding does not know how much better it is to use than the 100 kilometers without a clue! I think if you want to improve your ability through long-distance riding, here are some things you can do:

1. Develop fun for long distances instead of fear. The method is to ride with ease. If you have a heart rate watch, you should control your heart rate to about 70%, preferably no more than 80% (Of course, people on earth know this, but can you control yourself? Grab, don't rush!!!) If you don't have a heart rate watch, you'd better keep the speed at 26-28 km/h (I mean flat road). With a simpler gear ratio ride (certain!).

Many people should have seen that people who really ride long distances are generally riding slowly. In this kind of riding, "speed" is a supporting role, because you have to understand that the long-distance riding exercise is aerobic capacity, it is your leg's endurance, the so-called "the high-altitude flat building up", this is the basic training, is the beginning of all improvement . Look at the mountains and water, learn to avoid fatigue in the long-distance, and be good at adjusting your physical fitness with your mood. Slowly you will like to ride long distances and adapt to stay in the car for 4-5 consecutive hours.

2, many friends may doubt their own speed in this ride can not be improved. Well, well, you can do some interval sprinting exercises for about ten kilometers or so at the end of the ride (if you don't have good physical fitness, you must not do it), rush every 3 to 5 minutes, one kilometer at a time. Do it three or five times. When it comes to sprinting, it's natural to do everything possible. There is a heart rate watch to observe your heart rate, and remember that no matter which gear ratio you use, it is best to ensure that the frequency is at least 120 times better than 100 times. The reason why I believe that the practice of high-intensity intervals is to be carried out at the end of the period is that everyone can exercise without any psychological burden. Another point: If there is anything near the city, it is easy to handle.

3, to learn to control their own, this is the key, Tian Gaoyun talk. It's easy to make people feel passionate. Although 70% to 80% of the people on earth know it, not everyone can do it. Learning to control is the key to success! ! !

4, almost forgot: Do not travel on an empty stomach, if you do not eat before the departure of an hour, even in the back of your riding process, not every few kilometers to add you to use the energy bar of Tour de France is also sad. Remember to drink water every 15 minutes, don't be thirsty and drink! ! !

5. Don't forget that you know that every driver is a potential killer and there are many unexpected dangerous situations.

Editor: Zhao Hao