20 Tips for Bicycle Training Techniques for Beginners

What is the difference between cycling and training? Cycling is the edges only for yourself, in the sense that there is no greater purpose. While training is what happens when you want more than just cycling. You want to cycle faster or farther, or maybe two of them? Well to achieve the goal earlier and need the perfect exercise technique, not just cycling. For those of you who are just beginners, practice the following 20 bike training technique tips to receive an aporisma output.

  • Start cycling against the wind. This way, when you run out of energy, you will be helped by the wind from behind when you turn around home.
  • If it is likened to a four-wheeled vehicle or motorcycle, do not step on the gas before the engine is heated. This means that it takes approximately 20 minutes to pedal the bike lightly before you feel ready to start actual bike training. It would be better if you stretch before cycling
  • The best way to recuperate after a hard bike workout is a calm bike the next day. Most beginners are energized in one day and then the next day a complete break. Try cycling quietly the next day. Use the opportunity to cycle with family or friends who generally cycle slowly.
  • Be wary of mental stress, in addition to physical stress due to exercise. Instill in yourself, especially when you feel very tired, that you can pedal a little more, a little more, don't exclusively stop when your mind tells you you are tired. Because basically our body is able to adjust, so the key is in the mind.
  • Practice on a roller to develop a style of pedaling. Unlike resistance trainers, rollers create you balancing the bike. This tool forces you to concentrate on pedaling completely. The same is true when you ride a fixie bike.

  • Whether your rest time is filled using training on a roller or resistance trainer, make cycling tips sure the indoor exercise is relatively intensive to increase your heart rate to 70-80 percent of its maximum ability for about 30 min every training session It's okay for you to take a break from cycling routine, but please remember not to let your cardiovascular system not be trained.
  • The key to practicing a bicycle with a heart rate monitoring device is to know the maximum rate of your heart per min. You can estimate using subtract your lifespan from 220. For example, you are 30 years old then the maximum heart rate is 190. But it would be better if you get a sress or VO2 max test. Once you get the harsilnya, exercise becomes a matter of percentage, using the following four strata of activity: (1) Less according to 65% of the maximum heart rate to speed recovery (two) 75% of the maximum heart rate to form aerobic resistance (3) 85% according to the heart rate actionmum to approach your lactate threshold, which is the point where aerobic restoration appears most grand (4) 95 - 100%, Do it in a short moment to train sprints, aggression to other riders, chasing riders at the front, and others.
  • Only a few things in life are certain, one of them: if you regularly practice in a range between 65 and 85% based on your maximum heart rate, you will be as fit as possible.
  • When practicing a bike using concentration in heart rate, you don't have to worry about exercises that require the use of exclusive gear. Your heart will not know what gear you are wearing. Do what you need to get the intensity you want. The selection of gears will change over time as you get fitter, increasing the gear you need to reach a high level of pulse.
  • If you don't have a heart rate monitor, calculate the heart rate manually in the carotid artery in the neck. Find with your index finger perfect next to your Adam's apple. Or you can also check the radial artery on your wrist using your thumb. In the meantime, set aside little by little your money. Currently poly wearables use affordable prices, from Xiaomi for example
  • To calculate the wood or rotation of the pedal per min, count the number of right feet touching the base of the pedal for 15 sk then multiply using 4.
  • Keep a smooth, but fast, woodwork during practice. Road cyclists turn the pedals by 90 rpm or more to maintain flexibility and flexibility to move. with poly cycling on medium gear, the ability that has been trained to pedal helps cyclists change to large gears with equally fast wood that will certainly produce speed.
  • Combine energy and softness with pulling back each pedal each time your foot passes the bottom of the wood. Just imagine for example you are scraping something loose based on the base of your shoe.
  • If you don't like the hills very much, try to like them. Just do it. There is no more natural way to get a fit body from cycling to the hill regularly. Rest assured that going uphill will be easier because doing so helps you improve cardiovascular fitness, muscle strength, and better technique.
  • When doing long-term cycling (endurance) exercises, do two sprints for 15 s every 30 min or more. It will relieve saddle pressure, stretch your body, increase variety, and develop a little speed.
  • During exercise, spend about 5 minutes twice a week completing cycling to do simple exercises that focus on the upper body, such as pull ups, push ups, and sit ups.
  • Don't be afraid to make occasional use of large gears. Wait until you are hot and conditions allow (there is a stern wind or long descent), then do it. In addition to enjoying the power and speed created, you will create the necessary power when the wind turns against you or the road goes uphill.
  • To increase fitness and reduce the boredom of cycling indoors, play around with a heart rate monitor. Force up to 140 bpm (then recovery), 150 bpm recovery, then 160 bpm. For moderate-intensity exercises, cross between 130 and 150. For higher intensity, try to reach the lactate threshold or even 5 bpm on it.
  • If your best friend or partner is cycling too slowly, use a tandem bike. You can pedal as fast as you are happy, without having to leave them.
  • Tired of using your training route? Cycle using the reversed path. You will be amazed how different the experience you feel
  • Posting Komentar (0)
    Lebih baru Lebih lama