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Road cycling training advice
A.Riders with less than one year of cycling experience:
Whether or not you have the habit of morning rides,Aim to accumulate at least150kilometers per week,
Never ride just75kilometers,on Saturdays and Sundays — that doesn’t yield good results..
It’s better to ride20~30kilometers,on Saturdays60~80kilometers,and rest on Sundays to spend time with family.
2.Whether on flat roads or climbs, always use39the small chainring to ride,The focus is on practicing cadence,When you’re just starting out, try
to keep it within90~100rpmthe range of.
If you want to become an excellent rider, practicing cadence is an essential skill,At this stage53the large chainring won’t be muchhelp,because your muscle strength isn’t strong enough yet,Even if you use it, the training effect won’t be significant.
a.While pedaling lightly and maintaining high cadence, check whether your knees,tend to splay outward,— what’s commonly referred to as “knees flaring out”.
In principle, when lifting your knees,,they should faintly appear as if they’re about to touch the top tube of the frame,,but in reality, they shouldn’t actually touch..
b.When your cadence reaches110~120[a certain speed], check whether your hips start bouncing up and down.,If they do, it means your pedaling isn’t smooth enough.Not round enough.,You should practice until your hips can sit steadily on the saddle..
3.Beginners starting to learn cycling should establish consistent riding habits and correct posture.,Don’t aim from the very beginningto match the pace of experienced riders.,You should ride using about 80% of your energy to build your skills.,Trying to keep up with others will only causeyour lactic acid to build up sooner.,What you need is two to three months to develop your body’s aerobic system.,Pushing yourself too hard too early will onlymake your body more fatigued,and damage your confidence..
Once again,,focus on enjoying cycling,,building an endurance base,,learning the correct riding posture,,laying a solid foundation to prepare for
the intermediate-level course..
B. Riders with over one year of cycling experience:
1.Your riding posture is mostly well-established.,You also understand what pedaling in circles means.,You have a certain level of cardiovascular fitness., You can barely keep up with the top riders in a group.,But often, you get dropped at critical moments.,You work very hard and put in a lot of effort when cycling, But for some reason, you just can't seem to improve,Yet deep down, you yearn to be as strong as others.
If the above describes your situation,It's time to prepare for intermediate-level training.
2. Accumulate a weekly riding distance of at least250kilometers,The content distribution refers to the previous section.
3.Each time you go out cycling,At the beginning5~10the first few kilometers are for warming up,Use the same approach as before39with a small chainring.
4.After the warm-up phase, start using the terrain to practice seated climbing,standing climbing,and climbing while holding the drops,as well as riding on flat roadswith a low body position to reduce wind resistance.
These exercises focus on posture and technique,Don’t push for intensity yet,Maintaining proper form while also demanding high intensity is part of theadvanced-level curriculum,Please don't aim too high too soon.
5.Monday~and Friday are your dedicated training days,Saturday is your opportunity to evaluate your progress,Use this chance to ask for advice frommore skilled riders in the group,or even pick up a few tips from them on certain sections,to see if the gap between you and them has narrowed?
6.This stage is a crucial moment in your transformation into adulthood.,The more solidly you master each basic skill,,the more comprehensiveyour cycling style will become in the future.,No road condition will be too challenging for you.,You’ll have almost no weak points.,The only way someone can beat you is if your tire goes flat..
Therefore, you must fully understand the principles behind the force of every movement.,And learn to execute each movement correctly..
7.Occasionally, take the opportunity to participate in races,,to observe how skilled riders cycle.?Absorb racing experience from them.,Instead ofsetting off only to soon watch others’ backsides disappear into the distance.,At this stage, after team members are familiar with various cycling postures,.
it’s time to increase the intensity.,To make you,strongerand prepare you for advanced training.,If you want to ride farther and faster,.
there are no shortcuts.,Don’t even think about taking drugs.,There’s no secret martial arts manual,readily available online.,Informationcan be found everywhere on the internet.,Diligent practice with dedication is the only way.,Perhaps you were already quite strong before,,but that’s only because no one around you was stronger.,Now youCome here,You’ll find that everyone seems really skilled,Actually, everyone starts out the same,But why do they changeinto what they are now?The reason is simple,Because they have heart.
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