Cardiorespiratory capacity is the foundation, muscular endurance is the improvement, and will endurance is the root. As a cycling enthusiast, my experience tells me that it is especially important to improve cardiorespiratory capacity, strengthen aerobic capacity, and increase muscle endurance.

How to improve cardiorespiratory capacity?

The first step is to measure your heart rate regularly. When you wake up in the morning, you can manually measure the minimum heart rate; the highest heart rate measurement is best done with professional heart rate equipment, if there is no professional equipment, you can also use the native method: fast cycling 1 km (after warming up) immediately manually measure the number of times your pulse beats per minute. Here or advocate the use of professional heart rate equipment, manual measurement may have errors, especially the following training methods need professional heart rate equipment.

After determining the minimum and maximum heart rate, train (cycling, running, climbing, swimming) from low to high between the maximum and minimum heart rates, preferably for more than 45 minutes, with the heart rate reaching 65% to 80% of the maximum heart rate after the warm-up. That is: the next morning after training and then measure your pulse, such as higher than the previous day's heart rate, indicating that fatigue has not recovered, only easy activities. If normal, you can train again as planned. When the heart rate on the first morning is lower than normal (the value measured before training), it indicates that the next level of training can be carried out.

In cycling training, especially in climbing, when the closer the slope item, breathing frequency and depth will increase, is often said that we can not breathe, breathing difficulty is the reason is that at this time the muscles need more oxygen supply, encounter this situation do not hold your breath, must be mouth and nose with a large breath, which is also the best time to exercise the heart and lungs.

How to improve aerobic capacity?

Long distance cycling is the most basic training arrangement. Information about a training session must be 40 minutes or more with a heart rate of 120/min to have a significant training effect. Cyclists should increase their time by 2-3 times with the same heart rate.

This training is suitable for people of different ages and different training purposes. Young cyclists can improve their performance through long time endurance training, middle-aged and old cyclists can enhance their cardiopulmonary function, improve the cleanliness and elasticity of blood vessels, and improve their health level. Slimmer people can eliminate fat to get a healthy and slim body. Training means can use single class training, the most ideal is long distance multi-day riding, it should be noted that the amount of exercise increase supplement to not more than 15% is good.

About muscular endurance training

This is a higher level of training, which is done by the muscles to combat fatigue caused by lactic acid accumulation and glycogen (energy) depletion. Muscle endurance training is used to delay the onset of fatigue, i.e. the difference between those who ride long distances at higher speeds and those who can only ride shorter distances in our daily training is the difference in muscle endurance.

The difference is the difference in muscular endurance. Improved muscular endurance will also bring benefits to multi-day recreational riding, and will allow you to ride faster and farther before your muscles get sore.

Muscular endurance can be trained by three means.

(1) speed cycling training of a certain distance, generally in the range of 60 to 80 km, with a heart rate controlled at 85-90% of the maximum heart rate, the training period can be longer preferably above 40 sessions.

(2) Interval training is the stage of muscle endurance improvement, heart rate control at 90-95%, cycling distance in 8 to 10 km, each group interval time depends on the distance, cycling distance short interval time, and vice versa. Training can also be taken on longer gently sloping roads (slope at 2-4%).

(3) Extreme training: extreme cycling training than interval training, muscles, heart and lungs to withstand greater stress, the distance is generally controlled between 5-8 km, heart rate of 100% or more. Each group training interval of 10 minutes, each training 2-3 groups. The purpose of training is nothing but to improve cycling in general. Let's start with physical training. You can look at this piece as 3 areas: aerobic training, anaerobic training.

Aerobic training, don't try to adopt too close to LT heart rate too often, you're not a professional athlete! What you need is the base! You can maintain a heart rate of 130, 140, 150, or even 160 all the way through a training session, or you can maintain a heart rate of 130, 140, 150, or even 160 in separate 15-20 minute periods during a training session, don't just get on board with whatever 166 or 172 is not for you. Be aware that this is training! If you want to get on the intensity, the weekend is free, about a few equivalent friends, to a 30km race can test your speed endurance. A small race is also a kind of training. Training distance, as long as it is suitable for most of the current amateur competition on the line, 60-100km are into. The pedaling frequency, I understand that 95-110. low, all know that it is not right, high, I think that is in the practice of action.

Anaerobic training, for us is almost a combination of training with sprint rocker technique. We do not need 300m sprint, we just need 150m is enough, at most 10 seconds of time, 15m/s what concept? Is 54km / h, most people more than this speed, right? Professional athletes on the field race 1km only need 65 seconds or less, or a stationary start, that is, almost keep the speed of about 70 a minute. But those are very good seedlings through more than a decade of training to have. So what we need is the right method for ourselves. Sprint rocking technique here I don't need to be able to say very comprehensive, simply say the difference with normal riding is: sitting, how to lift the pull is not good to send full force, stand up, is to combine the grip handlebars using upper limb muscles, lumbar and abdominal muscles and leg muscles to bring the pull to the top. Have you tried grabbing someone's hair with your hands and knees to his face? That's the way to push! The roundness and coherence of the movement is another story. I hope the reader will find the feeling of pulling the rear wheel off the ground when training, but of course, if it is off the ground, your weight will need to be shifted back. The training method I think is uniform acceleration to more than 45km/h in the sprint 50m, 100m, 150m, this on their own arrangements. Each person's red and white muscle fiber ratio is different, the time to maintain and the appropriate gear ratio are different, their own in the training to find out. Winter training season is approaching, on the amount is not a problem, 10 groups you can do down then spell to 20 groups also become, as long as you have enough time, group and group interval to their own rest to not gasping fatigue prevail.