How to Improve the Riding Speed ​​of Ping Road by Cycling

The rider is often concerned about his performance when climbing a hill. In fact, the cruising speed of the road is also an important weapon in the game.

Enhancement exercise

The following simple and effective enhancement exercise can ideally increase the physical and psychological strength to cope with long-term riding and efficiency. Use lighter gear to warm up for more than 10 minutes. At the end of ten minutes, do a few ten-second intermittent sprints to get your feet warmed up. The main training is two twenty-minute continuous training, and the training intensity is maintained at the intensity that can last until the end of the training.

Using a heavy gear ratio, a moderate resistance, and a back speed of about 80-90 rpm, the light gear between the two trainings for five minutes was recovered from pedaling, and at the end of the training, a lighter gear ratio of 10 minutes was used to ease the pedaling.

Only use big gears

Maintaining high-speed slewing and maintaining the use of heavy gear ratios is designed to train muscles with high gear ratios and high speeds. This type of training is called BRO (Big Ringing Only).

Riding on a regular training course, no matter how you ride, you have to resist the temptation to change into a small plate, and step on your seat, including any climbing, in order to train more powerful glutes. After you have done some slower speed pedaling, you must do some high-speed rotation to balance, so as not to cause your feet to lose the pedaling high speed.

Chasing a rabbit game

If your will power is not firm, it is easy to stop or lower your turn at high-speed cruising. If there is no way to increase your willpower to focus on your pedaling, you can try to be a rabbit while group exercises, and the group starts chasing after the rabbit has started for a few minutes.

This game allows you to have more pressure to do more stamping to achieve the purpose of training. The chase group can also link each other's tacit understanding so that the group can achieve greater efficiency.

With indoor exercise bike

Efficient strength training can be achieved on the exercise bike to improve the speed on the road. Deep squats, bows and arrows, weight training for the lower limbs. Each project is repeated ten to fifteen times with three cycles. Don't ignore your core muscles. It can provide you with more strength to drive a heavier tooth ratio. Doing some simple exercises can improve the stability of the core muscles.

Finally, if you want to ride on a flat road, you must have soft leg muscles and a strong lower back to keep the body comfortable in a good aerodynamic posture. After the end of training, you can spend an extra 10 minutes stretching to keep the muscles stretched and soft.