Last time I shared short slope training, Now I will talk about another method to become a master of cycling and climbing 5 Tech Tips for Climbing Long Slopes 1.sitting Climbing hills in the saddle is more aerobically efficient, and sitting back will engage your glutes, allowing the biggest muscle mass in your body to help you. Standing can make you faster, but it uses up your precious glycogen reserves too quickly. Even so, getting out of the saddle occasionally can relax, improve blood circulation, and engage more muscles to do work. Try not to let the bike shake too much when you are riding out of the saddle. Exaggerated movements are inefficient and waste energy. 2.Relax When you pull too hard on the handlebars you waste energy and make your upper body tense, relax! Keep your back straight, your shoulders back, and your hands resting on the handlebars as you climb. This expands the chest cavity, allowing for more efficient breathing, and increasing aerobic efficiency. Change the position of your hands on the handlebars to avoid any stress and repetitive strain injuries. 3.keep a steady cadence Stable at 90rpm is the ideal cadence (climbing 90rpm is really difficult for amateur drivers, but it is worth the effort), don’t use too large a gear ratio, so that you have to lower the gear ratio later. This will deplete the glycogen reserves and put more mechanical stress on the crank to turn it slower. If you stand up, increase the gear ratio by one gear ratio, so as to keep the power stable at a lower cadence, and then switch to an easier gear ratio when you sit down again. When the slope changes, change the gear ratio to maintain a stable frequency and power output. 4.pace, not race When you’re climbing long hills, the pacing is critical to keeping you as efficient as possible. So if you’re riding too hard, you’re going to take on an oxygen debt, and use up your muscles’ glycogen stores, and this will ultimately affect your overall cycling performance. The key is to stay in an aerobic state until the last few miles, at 65% of your maximum heart rate if using a heart rate monitor. 5.ideal location in large groups When you’re racing, position on the climbs is very important, and if you’re not a strong climber, make sure you start every hill in the front group. That way if you get behind, there are plenty of cars to follow. Stagger the rear wheels of the car in front so you have a path to “escape” when he/she brakes, choose to be on the left or rear of the car in front depending on the direction of the wind and get as close as you can. Ride smart, choose a strategy, and save energy, but be decisive when it’s time to attack.
How to train for climbing short slopes 1.do some repetitive hill climbing Find a hill that’s not too steep, and divide it into three distinct sections. Ideally, the first section has a suitable slope, of about 8-10%, then the middle section is slightly flatter, and the last section is the steepest, with a slope of about 10-12%. The length is preferably 2-3 minutes. Start to climb the hill repeatedly 8 times, start timing at the bottom of the mountain, and stop at the top of the mountain. You can sprint at the starting point, then sit down and step on a slightly flat section of the road, leave the seat for the last section, and sprint to the top with all your strength. Effectively recover until your breathing becomes normal, then start the next climb. Try to use the same amount of time for all 8 reps, and if you get too slow, stop the workout, cool down, and try again next week. Record the time of each climb, and also pay attention to the weather and wind direction, and you can compare seasons. 2.change your pace On moderately steep long slopes, try changing pace exercises, start at a moderate pace, then mark 250 meters ahead of you and start sprinting off the saddle, doing your best (this is similar to running a farrek run ). Reach the marked point, return to a moderate pace, and repeat this many times until you reach the top of the hill. 3.practice brow sprint You often see riders climb to the top of the hill, stop pedaling and go coasting before switching to the big ring, which is a complete waste of time. Try practicing brow sprints. When you reach the top, you immediately cut to the big plate and start sprinting, so that you can reach full speed on the downhill. (brow refers to eyebrows, like a curve from uphill to downhill) It’s a very good attacking position in a race because you’ll notice most of the drivers are coasting and you can open up the gap quickly and you’ll be far out when the others are hesitating. Even in the TT, we can see riders coasting in the brow position, which loses precious seconds, don’t hesitate to cut to the market and start charging.
Some people say to “ride more”, but I think the reply “ride more” is the same as when someone asks how to lose weight and you say “exercise more”, although it is correct, it is nonsense. The first: To explain, warm up for 20 minutes, then keep riding for 20 minutes in FTP. FTP means the maximum power you can sustain for an hour. Or you can keep it at FTHR, which is the maximum heart rate that can be maintained within an hour. Rest for 5 minutes, ride at leisure, then do another set, then ride at leisure for 15 minutes, and go home. Before doing it, you’d better find a road with no traffic lights, then ride for 20 minutes, try your best, feel your own threshold, and then ride at a slightly slower speed than this every time you train. The advantage of this training is that the intensity is not very high and the time requirement is not long. Very practical for ladies. The disadvantage is that the progress is relatively slow, and it takes at least two times a week to see the effect. After slowly improving, you can speed up the speed in two sets of 20 minutes, exceeding your own FTP. The second type: Warm up for about 20 minutes and then do 3 sets of 8 minutes each. You must exceed your FTP. The best result is that you feel that you are about to die at the end of the third set, but the training is over when you are about to collapse. Last 15 minutes of leisure riding, head home. The intensity is higher than that of the previous training, and the time requirement is not too high. You can try again after you have made some progress. Be careful not to go too fast in the first group, or you will go crazy in the end. The above two pieces of training are what I recommend to girls. I am particularly curious about the mentality of a certain respondent when he said “150 kilometers to explode”. Everyone’s physical fitness is different. Not everyone has the physical strength, energy, and time to ride 150 kilometers. It’s like when someone asks you how to improve your 5-kilometer performance, you answer him and say you should run a marathon and run hard. The above two training times I recommend are about 1 hour, you definitely have time, and the effect is absolutely guaranteed. Finally, a little technical question: Riding with a high cadence and the low gear ratio is the most effective way. Don’t worry about whether your legs are strong enough. The landlord is a girl, so she should understand where her strengths lie. Women’s muscle growth is much slower than men’s, but there is no difference in the ability to improve cardiorespiratory capacity. A certain amount of muscle is indeed very important, but if you ride a lot, you will find that road bikes do not necessarily require how much muscle, but to see whether your cardiopulmonary capacity is strong or not, and whether your body is thin or not. The leg muscles of the top sprinters in the Tour de France burst out, but they were still pulled by the seemingly weak climbers when they climbed the hill. So don’t think that you have to build muscles with a large plate, it is better to use a small plate with a high gear ratio and high cadence. What does it matter as long as the speed is the same. Generally speaking, it is better to keep the cadence around 90-100 when riding at FTP, and it is not good if it is too high or too low. Breathing skills are very important but often overlooked. The importance of inhalation is self-evident, but the host should also pay attention to exhalation, and blow out the exhaust gas in the body with his mouth, just like blowing a trumpet. sitting posture. Under normal circumstances, the hands are placed on the shifting handle, but when you want to go all out, you might as well try to put your hands on the handlebars. This aerodynamic posture helps to further increase your speed. You can practice attacking each other with others so that your improvement will be faster.
Carbon fiber has long been hailed as the ultimate material for cycling frames, known for its lightweight and strength. But what if you could take that technology to the next level? That's precisely what Trifox Bike has done, introducing a revolutionary new design that takes carbon fiber frames to a whole new level.Trifox Bike is a bike manufacturer that specializes in creating whole bikes, carbon bike frames, carbon bike wheels, etc. entirely made from carbon fiber. Unlike traditional bike frames that use carbon fiber in certain parts of the frame, Trifox Bike's design incorporates carbon fiber into every component of the bike. This results in a bike that is not only lighter but also stronger and more responsive than traditional bikes.The use of carbon fiber in cycling has been a game-changer since its introduction, as it significantly reduces the weight of the bike while also increasing its strength. Trifox Bike takes this technology to the next level by creating a whole bike, bike frame, bike wheel, etc. out of carbon fiber. This innovative design allows for a much greater degree of customization, as every aspect of the bike can be tailored to the rider's needs.One of the most significant advantages of the Carbon Bike Frame SDY20 is its weight. The bike's lightweight construction makes it much easier to handle, accelerating faster and climbing hills with less effort. The carbon fiber also provides an incredibly responsive ride, allowing for maximum power transfer and precise handling.Another benefit of the Carbon Bike Frame SDY20 is its durability. Carbon fiber is known for its strength, and SDY20's design ensures that every component of the bike frame is built to last. This means that the bike can withstand even the toughest terrain, giving riders the confidence to push themselves to new limits.In addition to its technical advantages, SDY20's design is also aesthetically stunning. The carbon fiber gives the bike a sleek and modern look, which is sure to turn heads on any ride.Overall, Carbon MTB Frame SDY20 is a groundbreaking advancement in cycling technology. Its innovative design sets a new standard for lightweight, strong, and responsive bikes, providing a whole new level of customization and performance for riders. If you're looking for the ultimate cycling experience, then Ultra Light 29er Carbon Hardtail MTB Frame SDY20 is the way to go.
Day 1:The snow has fallen heavily overnight and the streets are slick with ice. I bundle up in my warmest clothes, pack a thermos of hot chocolate, and set out on my winter cycling adventure. It’s a bit nerve-wracking at first, but as I navigate the icy terrain, I find myself enjoying the challenge. The crisp winter air fills my lungs and I feel invigorated as I pedal through the quiet, snow-covered streets.Day 5:The snow has been steadily falling all week, and I’m starting to get used to the routine of bundling up and braving the elements. The hardest part is keeping my glasses from fogging up, but I’ve found a solution in the form of ski goggles. Today, I venture out to a nearby park that I’ve never explored before. The snow-covered trees and frozen lake are breathtaking, and I feel grateful to be able to experience this serene winter wonderland on my bike.Day 10:I’m starting to feel like a true winter cyclist now. My gear is dialed in, and I’m getting used to the chill in the air. Today, I take a longer ride out of the city and into the countryside. The snow-covered fields and rolling hills are a stark contrast to the urban landscape I’m used to, and I relish the feeling of freedom as I pedal along the quiet roads.Day 15:It’s been a tough week, with bitter cold temperatures making it difficult to motivate myself to go outside. But I remind myself of how alive I feel when I’m cycling through the winter landscape, and I force myself to bundle up and get out there. As always, the feeling of accomplishment is worth it once I’ve completed my ride.Day 20:Today, I decide to try something new and join a group of winter cyclists for a group ride. It’s a different experience riding with others, and I find myself enjoying the camaraderie of a shared experience. We take a challenging route through the city, with steep hills and winding roads, but I feel a sense of pride as I pedal alongside my new winter cycling companions.Day 25:As the end of February approaches, I’m starting to feel a bit melancholic about the end of winter. It’s been a tough year, but winter cycling has given me a sense of purpose and joy that I didn’t know I was missing. I vow to keep cycling through the rest of the winter, and to continue exploring the beauty of the season on two wheels.Day 30:The last day of February has arrived, and with it, the end of my winter cycling diary. As I pedal through the snowy streets one last time, I reflect on the past month and how much I’ve grown as a cyclist and as a person. Winter cycling has taught me resilience, perseverance, and the importance of embracing new experiences. As I reach my final destination, I take a moment to savor the stillness of the winter landscape and the satisfaction of completing my goal. Although my winter cycling diary may be ending, I know that the lessons and memories I’ve gained will stay with me for a lifetime.
A bicycle hub is a vital component of any bicycle that is responsible for supporting the wheel and reducing friction. It is an essential part that allows the wheel to rotate smoothly and efficiently, making it possible for the rider to travel long distances with ease. In this article, we will explore the various types of bicycle hubs and their functions.Types of Bicycle HubsThere are two main types of bicycle hubs, front and rear hubs. The front hub is located at the front wheel of the bicycle, while the rear hub is located at the back wheel.Front HubThe front hub typically consists of a central spindle that is attached to the wheel rim and two bearings that allow the wheel to rotate smoothly. The front hub also contains an axle that is attached to the fork of the bicycle. The fork is the part of the bicycle that holds the front wheel in place.Rear HubThe rear hub is more complex than the front hub and has additional components that are designed to accommodate the bicycle's gears. The rear hub also contains a freewheel mechanism, which allows the rider to pedal backward without engaging the chain and the rear wheel. This feature is particularly useful when the rider needs to coast or brake.Function of Bicycle HubsBicycle hubs serve several essential functions, including:Support the Wheel: Bicycle hubs support the weight of the rider and the bicycle, making it possible for the wheel to rotate smoothly.Minimize Friction: Bicycle hubs are designed to reduce friction and improve the bike's efficiency. The bearings within the hub are lubricated with grease or oil to reduce friction and ensure smooth rotation.Transfer Power: Bicycle hubs transfer power from the rider's legs to the wheel, allowing the bike to move forward.Accommodate Gears: Rear hubs are designed to accommodate the bicycle's gears, making it possible for the rider to climb hills or ride faster on flat surfaces.In conclusion, bicycle hubs are a crucial component of any bicycle, and they play a significant role in ensuring a smooth and efficient ride. Whether you are a professional cyclist or a casual rider, it is essential to have a high-quality bicycle hub that is designed to support your weight and reduce friction. If you are looking to purchase a new bicycle or upgrade your existing one, make sure to invest in a high-quality hub that meets your needs and budget.
I believe that in recent years, many cyclists have tried and experienced the excellence and convenience of the tubeless system in the development of bicycles. The tubeless system not only can quickly repair the tires, but also improves the efficiency, comfort, handling, and stability, combined with the appropriate specifications. The wheelset, rim, and tire can be perfectly compatible, achieving high air tightness, more stable performance, and a trans-epochal design that can prevent tires from breaking.The tubeless system is characterized by no need for air compressors, which makes cycling easier for cyclists!There are 5 steps to replace tubeless tires. The parts to be prepared are tubeless tires, rims with the same specifications, needle-nose pliers, measuring needles, leak-filling fluids, and pumps. When you are ready, let us do it for cyclists. Detailed DIY teaching!1. First of all, disassemble all the accessories on the air nozzle. The air heart is sometimes tightly locked. It is recommended to prepare removal tools, such as needle-nose pliers.2. Find the corresponding position of the air nozzle of the rim, first, insert the air core into the tube body, and then close the tire and the rim.3. Fully squeeze the bead into the joint of the wheelset, check repeatedly to confirm that the two are completely tight, and then lock the nut of the valve after completion.4. Take out the measuring syringe again, and use the scale in the cylinder to accurately measure the amount of leak-filling fluid used. The volume of the leak-filling fluid required by the tires is not the same. Check the required volume of the leak-filling fluid before installing it.5. Finally, use a general pump to inflate the installed tubeless tire.If you don't like tubeless tires, it's okay. You can click here to buy a clincher wheelset. There are multiple specifications for you to choose from Trifox brand, trustworthy.
1. Cycling skillsFor those who are not very proficient in riding mountain bikes, what is the normal posture?The upper body is low, looking down a bit, looking down 10 meters on the road ahead, with the head slightly inclined forward;The two hands should be bent naturally, not too straight. If the two hands are too straight, the hands will be numb and tired, and the hands will bend, which is convenient for bowing at the waist, lowering the body's center of gravity, and preventing the impact caused by the bumps of the car from being transmitted to the whole body; Both hands held the handlebar lightly and forcefully and seated the saddle firmly.2. Pedal skillsThere are three pedaling methods for bicycles: toe down, Freestyle pedaling, and heel down.2.1. Toes down:The characteristic of this kind of pedal is that the toes are always downward during the entire riding process. This method has a smaller ankle joint range of motion, which is more conducive to increasing the frequency and easy to master, but the leg muscles are always in a state of tension, which is not conducive to Naturally passing through smaller places.2.2. Freestyle pedaling:At present, some elite riders mostly adopt the freestyle pedaling method. This kind of pedaling method means that the angle of the ankle joint changes according to different parts of the foot during a full rotation.Free pedaling conforms to the principle of mechanics. The direction of force is consistent with the circular tangent formed when the pedal is rotated. This reduces the motion range of the knee joint and thigh, which is beneficial to increase the pedaling frequency, pass the critical zone naturally, and reduce the dead point. . The thigh muscles can also be relatively relaxed. But this pedaling method is more difficult to master.2.3. Heel down:The heel-down pedaling method is slightly upward with the toes and the heel down by 8~15 degrees. This method is rarely used in normal cycling, but only a few people use the heel-facing method when they make excessive adjustments during cycling. Down pedal method.Its characteristic is that the muscles change their exertion state in a short time, get a short rest, and achieve the purpose of restoring muscle fatigue.3. Turning skills3.1 Tilt method:The bike body is a line, leaning into the curve. The body's center of gravity is based on the tilting of the bike into the corner and maintaining the rider's body and the bike at the same tilt angle.Straighten the outer knee and subconsciously increase the strength, as if you are going to step on the foot (but if you actually step on it, be careful not to slip and avoid falling).Press your inner knee against the beam. This is a good way to adjust your trajectory. Reduce the pressure to reduce the curvature. The outer hand slightly pulled up the handlebar.Two good times to use tilt:Can use not too-sharp corners (less than 45 degrees) to accelerate, can clearly see the unfamiliar corners aheadTwo defects of inclination on wet asphalt roads:On rainy days, although this turning technique can give you good traction, its angle and weight distribution, and arrangement are not conducive to slippery roads; the tilt technique is not as sensitive as the corresponding twist.3.2. Grasp the directionKeep the bicycle upright and lean into the bend. Move forward until the nose and brake lever is in line. Keep the bicycle upright, tilt your body into the bend (enough to straighten the outer arm), and tilt the handlebar to the inner side of the bend. Bend the elbow of the inner arm to pull the handlebar back while the outer arm pushes out the handlebar to turn the handlebar direction. Keep both knees buckled inward and continue pedaling.4. Uphill and downhill skillsUphill and downhill riding skills are important basic technology for mountain biking.4.1: Cycling uphill skillCycling Uphill should maintain a normal pedaling action and not use sudden force. Under normal circumstances, it is not advisable to use standing cycling or lifting cycling methods, otherwise, it will consume too much energy.When encountering short-distance slopes, you should make full use of the inertial principle of object motion, pedal easily, and stand up riding when approaching the top of the slope, increase the speed as much as possible, and create favorable conditions for acceleration downhill.When encountering a long uphill slope, you should adjust the transmission ratio in time according to your physical strength. Don't wait until you can't ride and the speed has completely dropped before changing the transmission ratio. Resolutely avoid the phenomenon of restarting. For long slopes or steep slopes, stand-up cycling methods can be used alternately to adjust the harder parts and let some muscles rest.Do not follow the car too close when going uphill. Due to the force of the uphill, the driving often swings from side to side, and a collision may occur if you follow the bicycle too close. Furthermore, the speed drops significantly when going uphill, and following the car will restrict one's cycling method.4.2: Downhill biking skillTo achieve the desired effect of downhill biking, one must be brave and witty, bold and careful, and concentrated, keep a close eye on the road ahead, and be ready to deal with any situation on the road decisively; Dare to pedal actively and increase speed.When turning, keep the body and the bicycle in line, lean inward, and keep the upper body and the bicycle in a straight line to overcome centrifugal force. The angle of inclination depends on the speed and the size of the curve, but generally, it should not exceed 28 degrees, otherwise, there is a risk of slipping.Control the speed before turning. Use the method of tapping the brakes to gradually slow down. When braking, use the front and rear brakes as much as possible. The front brakes can be slightly advanced. When using the front brakes, the direction of the front wheel must be consistent with the forward direction of the bike. Otherwise, it will be due to the weight of the rider. The bike's inertia was restricted and caused a fall. Release the brakes after entering the curve to avoid unnecessary deceleration. Do not use the back brake too hard on the curve. Otherwise, the bike may turn around or slip.5. Braking skillsThe front brake can provide you with very good braking force, but it can also turn you into a trapeze. Below we show you how to break. Move the center of gravity back when using the front brake.When you use the front brake, your center of gravity will naturally move forward due to inertia. You must practice when you start to break, consciously move your center of gravity back (lower your body and move your butt back). The more you move the center of gravity back, the more braking power you can use.You can practice on sandy or a bit slippery flat ground, speed up and use different forces to press your front and rear brakes, and learn how to control your brakes. Or ask the master how he uses the brakes while cycling.Reduce the power of the front brake when turningAs with driving a car, you have to slow down when turning. If you press your brakes hard while turning, you will slip and lose control. Use your front and rear brakes at the same time to reduce your speed when turning. When you brake, your front wheel's reaction will decrease, so reducing the front brake force will make your turn more perfect.If you are in a sharp turn downhill and need to use the brakes, try to use the power of the rear brake. For example, on flat ground, when braking at the last moment, lower the center of gravity and use 30% of the front and 70% of the braking force behind to make a braking action.Don't press the front brake excessively"Inertia is your friend", you need speed to pass rocks and obstacles. Otherwise, the wheels will stop turning and throw you over the handle. Depressing the front brake excessively will move your center of gravity forward, causing the front of the bike to tilt down.If you use the front brake in a steep downhill turn, you must control your front and rear brakes at the same time, and don't press them with excessive force. At this time, you can put the brakes on and off to prevent braking. The lock-up phenomenon occurs.Buy High quality Carbon Fiber Mountain Bike Frame From Trifox
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