Riding, feeling the joy of the wind, faster and stronger is the expectation of every rider, so how to become stronger, we have summarized the following five training methods you will use.
1. Endurance training: Road cycling requires high physical strength and endurance. The ideal time for a smooth ride should be about 1 to 2 hours, and the heart rate should be maintained between 35%-45% of the maximum heart rate, to more effectively enhance aerobic metabolism and burn fat. Training method: Entry: 60 minutes of riding twice a week, control the heart rate at 55%-65% of your maximum heart rate, including intense interval training.
Advanced: 120 minutes+ riding three times a week, control the heart rate at 55%-65% of your maximum heart rate, including intense interval training.
2. Hill climbing training:
Hill climbing is tough and exciting. In addition to the correct gear ratio, increasing power is the fundamental way to increase climbing speed.
Training method:
Beginner: Find a hill that can be climbed to the top in two minutes while sitting with a comfortable gear ratio, climb twice, and rest for two minutes between each climb to recover.
Advanced: Find a hill that can be climbed to the top in four minutes while sitting with a comfortable gear ratio, climb three to five times, and rest for four minutes between each climb to recover.
3. Interval training Interval training can maximize aerobic metabolism while improving endurance and strength. It is one of the very necessary training to improve cycling ability.
Training method: Beginner: Perform three three-minute interval training at high intensity, with three minutes of recovery time between each interval, no more than once a week.
Advanced: Perform three five-minute interval training at high intensity, with three minutes of recovery time between each interval, no more than once a week.
4 Recovery training: Recovery after exercise is as important as exercise itself for maintaining health. After completing the ride, the body begins to repair damaged muscle tissue and replenish muscle glycogen to prepare for a higher level of physical exertion. When recovering from riding, pay attention to doing it at a flat and comfortable frequency, and don't forget to replenish water. Training method: Entry: 60 minutes of recovery riding once a week.
Advanced: 120 minutes of recovery riding once a week.
Training method: Entry: 30 minutes of training once a week, with an intensity of 81%-85% of the maximum heart rate. Advanced: 20 minutes of training three times a week, with an intensity of 85%-90% of the maximum heart rate.
Stick to the above five types of training, I believe you will be the next Big PRO!