About training: To make climbing a mountain a breeze, you need to combine basic cycling knowledge, intelligence, and technique. Let's talk about hill climbing training techniques.
Remove excess fat.
According to highly scientific weight matching, if your weight is higher than the normal range, every weight you weigh will affect your speed. So, this makes professional athletes very skinny. Yes, we can't lose weight overnight, but at least we can lose excess fat through exercise.
Alternatively, you can increase your speed by giving your bike a "discount": for example, in addition to the basic equipment of the bike, an old rusty toolbox, or those extra gear in the seat tube bag, try not to carry them if you can, as they will also affect your speed.
Xi to use variable speeds.
Are you kidding?Yes, no kidding. Because a lot of riders still don't know when and how to switch between big and small chains. You need to use your eyes and feet when changing gears. This means that when you see that there will be a big slope ahead, you should now be prepared to slow down, because then you can at least keep your pedals on the flat road as you did before. The frequency is around 70rpm, which is at least better than if you accelerated violently and then stopped. Because Ascension is a "good job" that involves overcoming gravity and doing the work. If you don't slow down and keep the pace going beforehand, it will lead to a "no thanks" situation.
Good for your core muscles.
Your core muscles provide a safe platform for riding. And the more powerful they are, the more power they can transfer from your upper body to your lower body. Therefore, when going uphill, the power take-off is very important. You have to work hard to make sure your work is right and not wasted. You can try lowering your shoulders, slightly bending your elbows and bringing them as close to your body as possible, keeping your back and upper body down. This behavior is more suitable for efficient power delivery when climbing.
Feet flat. When we climb mountains, we tend not to pay much attention to the strength of our legs, as well as the movement of our legs. In fact, when we pedal with our toes down, we lose some of the power from our calves. Therefore, keep your feet flat at this point and use your ankles to move your heels or mid-section as much as possible to increase the power transmitted to the pedals. Now you will notice that your weightlifting results have improved, and this is because you have changed the position of the force.
Match your breathing and rhythm.
In fact, when you breathe, you also release energy. That's why many Olympic athletes lift and fall by exhaling and breathing. The same goes for riding. When you're on a gentle slope, inhale three times and exhale twice. On steep slopes, inhale twice and exhale once. This keeps your breathing rhythm constant while releasing a steady stream of energy to help you walk smoothly on the clifftop.
Change the position of the center of gravity in time.
When the lactate threshold is high, we easily reach it, which means we easily experience muscle fatigue. Therefore, now you need to change the position of the pillow every once in a while. Just like when we sit for long periods of time in the office, we need to get up and move a little, or adjust our posture a bit, and then get back to our seats. Cause. When you're first starting to ride, if you're sitting a little farther away from your seat, you can try to sit a little further forward or speed up a bit and try to stand up or rock the bike when you're tired. If you don't know this technique, let your butt float on the pillow to straighten your legs, if you can. Hold this position for a few seconds before returning to the mat. This method will make you feel more comfortable.
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