How to improve the body's anaerobic toleranceRoad riders need long-term stable power output. However, due to the diverse and constantly changing road conditions in our mountain bike races, mountain bikers often need a period of continuous high power output, and they often stop pedaling before and after this period of strong output. Or step on lightly to slow down, or pass obstacles.Therefore, the ability of a rider to repeat the high power output time and time again in mountain bike races is very important. Although aerobic exercise capacity is also very important here, if you can have both aerobic and anaerobic exercise capacity, you will have an absolute advantage.In the FasCat training camp, we asked mountain bikers to repeat short sprint training (anaerobic training). The content is to let the riders ride at their normal cadence for two to four minutes, and then use their maximum strength to stand and rock the bike for thirty seconds. After that, the cyclist returns to their normal cadence and enters the next cycle. Below we give an example of sprint training.Ride at normal speed for 9 minutes (if you have a power meter, it should be at 224-266 watts). At 3, 6, and 9 minutes, stand up and do a 10-second full sprint (357 watts). Repeat twice. Then return to the original state and continue riding for 9 minutes without sprinting.When the athlete's anaerobic tolerance increases, we can appropriately shorten the sprint gap, which is a higher intensity training. The following example:Slightly faster than normal, riding for 10 minutes (245-286 watts), standing up at 2, 4, 6, 8, and 10 minutes for a 15-second sprint. repeat three times. Then return to the original state and continue cycling for 10 minutes without sprinting.The most advanced training is to do sprint training during high-intensity cycling. That means sprinting when you are already cycling hard. In fact, such training is not done until two to three weeks before the race. Below is an example:Cycling vigorously for 20 minutes (268-310 watts), stand up at 5 minutes, 10 minutes, 15 minutes, and 20 minutes for a 15-second full sprint (357 watts), then return to the original state and continue cycling for 20 minutes Don't do sprints.This sprint training is more enough to stimulate our body to make corresponding adjustments to adapt to the intermittent vigorous output required in high-intensity cross-country.If you just want to improve your anaerobic tolerance, here is a tried and tested old method:Sprint at a high intensity (357 watts) for one minute, then return to your normal cadence and ride for one minute. Repeat this three times, and after sprinting for another minute, ride at normal cadence for 5 minutes. This training is done in two groups.This training has a total of 8 minutes (4 minutes per group, two groups) of anaerobic tolerance training. We can adjust the duration of each group according to individual differences, which can be between 5 minutes and 25 minutes. But do not repeat the sprint more than 7 times in each group. One minute per sprint is a good choice, but you can also adjust it to 30 seconds or 90 seconds.If you want to go to the next level this season, then this sprint training for mountain bike races is your secret weapon.The main reason that mountain bike requires such a strong sprint is the terrain. Rocks, tree roots, ruts, short and steep slopes, U-turns, and other obstacles will all require this powerful sprint to coordinate acceleration. So to overcome obstacles and maintain speed in mountain bike races, this sprint ability is necessary.The main difference in power required for mountain bike racing and road bike racing lies in these peak outputs. These short-term peaks will gradually accumulate into a huge physical demand. One or two times may not be a problem at all, but like in a game, 88 times in two hours will exhaust you.
Cycling outings are a romantic affair. Driving too fast, walking too slow, or only riding is a kind of enjoyment: you can see the infinite beauty of the scenery along the way. Autumn is the most suitable season for cycling, without the wet and rainy spring, the hot and dry summer, and the cold and windy winter. Everyone’s riding intentions are different, but I believe that everyone can get into a good mood through riding. Some riders seek lightning-fast speed and love the passion and sweat brought by speed; some riders ride leisurely, enjoying the scenery along the way and the mood of watching the scenery—just like a slogan, life is like For a trip, you don’t need to care about the destination, only care about the scenery along the way and the mood of seeing the scenery. Now, researchers have conducted the most significant study on the mental improvement of cycling, and the results are: Cycling ranks second in the mental improvement of exercise, second only to team sports. The researchers spent a year analyzing the effects of physical activity on the mental health of as many as 100,000 adults. Participants reported the type and amount of exercise they did throughout the study, as well as the number of days during the study period when they experienced negative emotional distress, such as sadness and depression. The data shows that people who insist on exercising only feel in a bad mood for 2 days in a month, while those who do not exercise feel in a bad mood for 3.4 days. The improvement in mood status was even more pronounced for people who were already depressed when they exercised: They had more than 3 fewer days in a month when they were in a bad mood. Of course, different exercises have different effects on improving emotional conditions. In a study of more than seventy sports, team sports came out on top for the best results: Basketball and other team sports had a 23 percent reduction in bad days, while cycling was a close second Since then, the number of days has decreased by 21%. The findings also suggest that team sports, in addition to the sport itself, also include social elements, and the benefits are more pronounced than individual sports. Therefore, the editor suggests that if you often feel in a bad mood, you might as well find three or four cycling friends and organize some cycling activities, which can effectively improve your bad mood, make you happier, and increase your sense of happiness.
First of all, the foot support bracket cannot pass the bike inspection in all competitions. Secondly, high-end bicycles are more concerned about weight, and you have to pay a lot of money for every gram of light. The last is to ensure the safety of cycling.Foot supports (parking brackets that come with bicycles) and mudguards (fenders) are dangerous equipment.The removal of foot supports and mud protection is generally for road bikes, mountain bikes, and other high-speed running and off-road bikes on abnormal roads. Bicycle foot brace and mud protection have their functions. A bicycle foot brace can facilitate the support of the bike. The mud protection can effectively prevent sewage and mud from being thrown on the body. However, these two pieces of equipment also have their disadvantages and safety risks.Disadvantages of bicycle foot support: bicycles supported by foot supports are not very reliable. You can observe it carefully. Usually, a strong wind blows on the road. Few bicycles supported by foot supports, even electric bicycles, and motorcycles, can still stand. Not fall. Then when the bicycle falls, it is very likely to damage the paint surface of the bike or damage some parts, or even make the parts scrap. Even if there is no wind, artificial scratching, and collision may dump your bicycle.The safety hazard of the bicycle foot brace: the foot brace is movable. The strong vibration of the bicycle on the bumpy road will easily make the foot support lower by itself, especially the loose foot support that has been used for a long time. In this way, when you turn sideways at high speed or when there are protrusions on the road, once the foot support is opened, the foot support can easily touch the ground and raise the rear wheel of your bicycle, causing the bicycle to lose control and crash.Therefore, I generally do not recommend riders install bicycle foot braces, especially riders who like high-speed cycling and off-road cycling. When parking, please tilt your bicycle down to the left. Note: It must be the left side, because there is a fragile rear derailleur on the right side of the bike, and the bike is placed down to the left so that you can pick up the bike and step up from the left side (there are not many left-handers, right?)! There are also friends equipped with disc brakes when you put your bike down to the left, pay attention to the disc not to hit the protrusions on the ground to prevent the disc from being deformed by external forces.About why mountain bikes are not equipped with mudguards, can check the article "Why are mountain bikes not equipped with mudguards?"
Senior cyclists should know that if you run hundreds of kilometers outside in a day, the mudguard is useless. The role of the mudguard is limited to the urban area. It slowly walks on the flat and clean road at a speed of more than ten kilometers per hour, and the muddy water carried by the wheels is also weak.Weak, thrown obediently on the fender without splashing on the bike body or human body. But if you participate in formal cycling activity, nature will be completely different:1. The cycling speed is faster than commuting riding, the slowest speed is also more than 15 kilometers per hour, and the average speed is about 20 kilometers per hour. The number and speed of dust and mud splashing have greatly increased. The shielding effectiveness of the mudguard will be reduced as a result. If you are in the city, the mudguard can cover block 90% of the splashes, but it may only be 60% in fast cycling conditions.2. The cycling time is very long, 5-10 times longer than the daily commuting riding time. The accumulated amount of dust, mud, and water has increased significantly. The daily commute cycling time is relatively low. Assuming that the splash accumulation per hour of cycling in the urban area is 1, then combined with the upper line, the splash accumulation will reach 4. If you ride for 5 hours, the dirt accumulation on the bike will reach 20.3. The burden of weight and volume (wind resistance) on physical strength increases: For example, if you carry a pound of objects for one kilometer, the energy consumed is 1KJ, which is very inconspicuous, right? But if you ride 100 kilometers at a higher speed (the wind resistance will increase), it's 150KJ, which is an order of magnitude number of is not easy to ignore.4. The mudguard itself also has the function of holding and carrying dirt, which will add extra weight. A bike without mudguards may only hold 50 splashes of dirt, but if it is a bike with mudguards, because of the increase in surface area, the dirt holding quantity may rise up to 55, or higher.5. When passing through mud, when the mud is caught between the wheel and the fender, it will greatly increase the cycling resistance or increase the probability of bicycle damage.6.When cycling on complex road conditions (such as forest roads), the mudguards will scratch or even entangle with the plants, and the completion of certain cycling actions will also be affected. In short, it is an obstacle.Finally, re-summarize the problem in plain language:1. The mudguard is basically ineffective in riding activities.2. The mudguard will increase energy consumption during cycling activities.3. will increase the probability of failure. Therefore, this type of mountain bike does not require mudguards. If the subject is only doing slow cycling on general roads, you can use a station wagon.4. The hidden safety hazards of mudguards: general mudguards are made thin and wide, and the materials are mostly steel, aluminum, plastic, resin, and other materials with a certain hardness. It's like a knife without a blade. In other words, it is a sharp protrusion on a bike. When the cyclist accidentally crashed, the kinetic energy is very large at this time. This sharp protrusion is very easy to cut your skin under the huge kinetic energy, especially in the summer when the riders wear very little and their bodies are exposed. The parts are many.
1. Cycling without warming upMany cyclists are anxious to start cycling and neglect to warm up. This is not the right way to ride a bicycle. You should do some simple stretching and warm-up exercises before cycling to fully move your body so that your body will not be harmed. This is an important step to obtain the best results.2. Cycling without a helmetIt is very sad to see too many cases of "safety accidents without helmets" in real life. You must wear a helmet when you ride out because it is directly related to your life safety. In addition, it is necessary to check your equipment, brakes, lighting, tire pressure, etc. before cycling.3. Like cycling fastThe faster you ride, the longer you ride, the more aggressive and the faster you progress?Wrong! The most important thing about cycling is to maintain speed, avoid the phenomenon of fast and slow, vigorous, and desperate cycling, and not struggle to stop. Some beginner cyclists only pursue speed when cycling, and speed does not determine the degree of your domineering cycling, which is actually very harmful to your body. It is recommended that beginners should find the frequency that suits them during cycling and then increase the amount of exercise, so that gradual cycling not only exercises the body but also loses weight.4. Ignore hydrationMany cyclists only replenish water when they feel thirsty during cycling, and they take a lot of mouthfuls, which is very convenient. Replenishing water should follow the principles of "small sips, many times and slow drinking" and "timely", and can't make big sips to ensure physical vitality. If you do not replenish water in time, your body's functions will decrease, and muscle contraction speed and blood flow speed will slow down, resulting in insufficient muscle energy and oxygen supply, reduced cycling efficiency, and cramps in severe cases.5. Casual cycling postureDo you have straight arms, locked elbows, and crushed wrists during cycling? Is it also a collapsed waist, a belly stiff, and a push-up? Or the seat cushion is high, the handlebar is low, and the center of gravity of the cycling posture is too forward! The foot is a little bit strange when stepping on it. The correct cycling posture is to lean forward slightly, straighten your arms, tighten your abdomen, and adopt abdominal breathing, with your legs parallel to the crossbeam of the bike, and keep your knees and hips in coordination. Pay attention to the cycling rhythm.6. No simple repairsDuring pleasant cycling, far away from home while enjoying the scenery and cycling pleasure along the way, suddenly the tires hissed and punctured…Although there are pumps and tire repair tools, they will not For tire repair, you can usually learn simple bicycle repair skills through some videos.7. Cycling excessiveYoung people are energetic, but they must also pay attention to the appropriate amount of cycling. Excessive cycling will cause excessive slack exercise, which can damage the body's immune function and affect health. This is because when people exercise vigorously, more hormones such as adrenaline and cortisol are produced in the body, which can cause a decline in their own immunity, dizziness, insufficient balance, and decreased brain response. After over-exercise, the heart becomes hypertrophied due to over-exercise, and the blood supply is often poor, which can easily cause malignant arrhythmia and cause sudden death.8. Blindly imitating othersDon't just imitate the professional riders because they are handsome in the race. You must master your own rhythm during long-term exercise. You must not blindly follow for the sake of chasing. Remember to do what you can, there's no need to be more nice than wise. Perseverance is a good thing, but you must not ignore the load and endurance of your body.9. Become a data slaveMany novices are always stuck on time, distance, speed, indulging in calories, etc., like to compare with others. But cycling is a kind of fun. If you keep looking at the data and forget to enjoy it, you may override and exhaust your body. Moreover, this is not the true essence of cycling.10. Set in stoneHave you been cycling on a flat road? Are your cycling distance and rhythm the same every day? In fact, this way of cycling is easy to feel bored, and the effect of exercise is also average. A more correct and effective approach is to use a combination of climbing and flat terrain to moderately change the distance and rhythm of cycling. Have you been riding on a flat road? Are your cycling distance and rhythm the same every day? In fact, this way of riding is easy to feel bored, and the effect of exercise is also average. A more correct and effective approach is to use a combination of climbing and flat terrain to moderately change the distance and rhythm of cycling.Products Recommended: High-Quality 700C Carbon Fiber Road Bike Frameset (speedster)- Quick Release
Repairing a bike is an essential skill for every cyclist. I believe that cyclists will definitely encounter unexpected situations during cycling, and the most common failures are basically four types: chains falling off, blowout, brake failure, and inaccurate gear shifting.And these faults are all that we can quickly eliminate by ourselves, and this article will carefully introduce how to prevent faults and simple troubleshooting methods.One, chains falling offchains falling off is the worst nightmare for beginner cyclists, but the condition of chains falling off is actually that the chain is not properly stuck on the gear, falling on the freewheel or the outside of the freewheel.In case of chains falling off, do not pull it hard, otherwise, the more the chain is stuck, the more difficult it is to take it out. First, observe the position of the chains falling off, take out the chain, and put on the closest chainring to complete the repair. Simple, but the frequent chains falling off may be the limit screw of the transmission that needs to be adjusted. You can ask the bike shop to help check it.Two, bicycle blowoutA bicycle blowout is usually caused by a foreign body puncture. If you want to deal with it on the spot, you must have an inflator, a tire lever, and a spare inner tube.1. Insert the bicycle tire lever into the outer tire and fix it on the spokes, and then use the second tube to dig out the inner tire in sequence, then the outer tire on one side can be dug out.2. Take out the inner tube from the opposite side of the valve head, it is easy to take out and will not hurt the inner tube.3. Inflate the inner tube, feel the position of the hole, and remove the sharp foreign body compared to the corresponding scar on the outer tube to avoid secondary damage.4. Put in the spare inner tube and use both hands to push the outer tube back into the wheel frame. You can push the outer tube by hand to check whether the inner tube is completely covered.5. Inflate to the correct pressure to complete the tire changeThree, brake failureSometimes I feel that the brakes are always unable to stop, usually caused by excessive brake clearance. It is also recommended to check early before setting out to protect yourself.1. The brake spacing is too large and should be adjusted to the correct tightness.2. Loosen the fixing screw, fix the position of the clamp with one hand, and tighten the inner cable, then fix the screw to complete the adjustment.Four, inaccurate gear shiftingInaccurate shifting is usually caused by a babbling sound, slow shifting response, or time difference between shifting in and out, usually, just the tightness of the shifting cable is not in the correct position, just use the fine-tuning screw to solve it!When the small gear plate is on the big gear plate, it is found that it cannot go up or is too slow. At this time, just turn the fine adjustment screw counterclockwise to solve it.
Many riders will experience muscle soreness after riding, some will be relieved after a little rest, and some will be relieved the next day, but some people will still have muscle soreness after many days. How do we need to operate to improve the symptoms of our muscle soreness? Today, I will show you which operations can relieve our muscle soreness, restore our muscle state as soon as possible, and improve our riding ability! sufficient sleep After riding, it is necessary to allow the body muscles to rest adequately and allow the body to have a good sleep, so that the muscles can have sufficient recovery time and the muscle pain can be relieved. If you don’t get enough sleep after exercising, muscle pain will definitely be more obvious. Many athletes also emphasize that at least one day a week is complete rest to allow the body to recover and strengthen. moderate exercise After cycling, moderate light exercise can promote blood circulation and relieve the original muscle soreness. After exercising for a while, you will feel less pain. Moreover, continuous exercise can keep the muscle strength from deteriorating, so it will not happen again next time. muscle massage After riding, you need to massage and relax the muscles accordingly. Whether it is massage with hands or rollers, or the popular fascia gun massage, the ultimate goal is to relax the stiff muscles and promote blood circulation, which can well slow down the pain. The method of muscle pain is also the most direct and effective method. Ice and heat Should I use cold or hot compresses after riding? This depends on different situations. If the body is inflamed or injured after exercise, it is recommended to soak in cold water. If it is just muscle pain, both cold and hot compresses are effective, and cold and hot can also be used alternately. Add water Part of the muscle pain after cycling comes from the lactic acid metabolized by the muscles. Drinking more water can make the lactic acid get rid of faster. You can start to add water 1 hour before exercise, and add salt to the water. You can add 1g of salt per liter of water. You can start drinking water before exercising. When the cycling starts to consume, the supplemented electrolytes have already entered the blood, and the electrolytes in the body will not be exhausted during the cycling. Cramps can also be avoided during high-intensity competitions. Supplementary nutrition The muscle pain that occurs after cycling is partly caused by the rupture of the muscle fibers of the muscles. During recovery, protein must be supplemented to repair the muscles. Before riding, you can eat protein-rich foods such as eggs, soy milk, milk, and bread. Although meat is also high in protein, meat has high oil content and takes a long time to digest. The time for the body to absorb and convert protein will also be prolonged, so it is not recommended. It is recommended to supplement carbohydrates and protein at a ratio of 4:1 after exercise, which can quickly and effectively replenish glycogen consumed by exercise, and help restore nutrients lost by muscles, increase muscle, and improve basal metabolism, which is good for burning fat Effect.
There are many cyclists who like to ride alone when they go out, and many cyclists like to ride with a companion. In most cases, everyone prefers to go with a companion because there are many benefits to riding with a companion. What are the specific benefits? 1.Riding together can encourage each other; if there is a rider who can't ride, you can help him cheer up. This will not only improve the concentration and speed of the rider but also enhance your friendship and open the window of friendship; 2.Riding together can take care of each other when the riders have a flat tire; in a cycling team, there will always be three or two who become the king of flat tires due to various reasons. If you ride together, don’t worry at all. Because there will be a few riders in this team who are always ready with spare tires and tire repair tools; 3.You don’t have to worry about going home when you ride with a companion; when you ride with a companion, you don’t have to worry about not being able to go home when you reach that remote place. There will always be riders with their own navigation in the team; 4.Riding together, the scenery you see is even more different; why is it even more different, because it is impossible for you to go to the places you go alone. Think about the scene of several people crossing the deep forest and mountain stream and one person crossing the deep forest and mountain stream, which one will be more pleasing to the eye; 5.Riding together, you will find that your circle of friends is getting wider and wider; every time you go out for a ride, you will always meet riders with the same hobbies in different places, and you will find that there are more and more friends who ride together; 6.Riding together will make your riding level higher and higher; there will always be a faster riding partner in the team, who will lead the way every time. After you ride with them for a long time, you will find that Your riding level is also taken to another level. Precautions: 1.Do not act alone, be sure to follow the team closely, and are not allowed to leave the riding team without authorization. Without the permission of the team leader, other team members cannot surpass the first leading rider to control the speed of the team to ensure safety; 2.Pay attention to keep the distance between the front and rear vehicles (one car is the safe distance between the front car and the rear workshop), and when going downhill at high speed, it is 20-25 meters. Generally, a single-row formation is used, and a double-row formation can be used when the road surface is spacious; avoid making impossible Foreseeable actions that catch the players behind them by surprise and cause accidents (such as sudden line changes, sudden braking, etc.); 3.When overtaking, you must first check whether there is an oncoming vehicle in front or behind to avoid collision with the front and rear vehicles; overtake from the left side, and park on the right side; 4.Team members need to deal with the situation by themselves or report to the team leader (such as dropped objects, punctured tires, physical decline, etc.) and can signal the rear team members to overtake from the left. If the rear team members want to overtake, they should call the front team members and wait for the front team members to respond You can overtake from the left after the rear; 5.Obey the traffic rules while riding, do not run through red lights, and do not ride in violation of regulations; 6.When passing by any stopped vehicle, be sure to keep a safe distance of more than 1.5 meters to prevent the door from opening suddenly. If the road is too narrow to keep a sufficient safety distance, reduce the speed to less than 15km/h; 7.Pay attention to the entrance of the community on the right side of the road, the entrance of the unit and the entrance of the small alley, those are far more dangerous places than the intersection; 8.Do not bump into things on the road and around while riding, and concentrate on riding; 9.It is forbidden to talk, laugh and play on the road, especially the pursuit of two people; 10.It is strictly forbidden to pick up the car. When encountering a big uphill, it is better to push the car up, and it is absolutely not allowed to pick up the motor vehicle; 11.Try to avoid answering and calling mobile phones, listening to walkmans and other behaviors when riding a bicycle; 12.Do not drink to excess. For more cycling knowledge, please follow our blog
1. Drink water after cyclingAfter cycling, you need to replenish water urgently, but do not drink large amounts of water. The body is in a high-temperature state. Drinking large amounts of water will suddenly cool down and disturb the body's inorganic salt balance, which is bad for your health. Remember to drink multiple times in small sips.2. Drink alcohol after cyclingAfter cycling, the blood circulation speeds up, and the alcohol enters the blood after drinking, and the damage to the liver organs will be doubled. And people are prone to get muddy after drinking. If you don't control the contact with your ex-boyfriend and ex-girlfriend after drinking or running naked on the street, that's bad.3. Smoking after cyclingAfter cycling, the body's oxygen consumption increases. Smoking will seriously hinder oxygen uptake capacity. If the body's oxygen supply is insufficient, muscle recovery will slow down. The immediate symptoms are fatigue and dizziness. Some riders like to smoke a cigarette while cycling and resting, as everyone knows, this will only make you more tired. Everyone knows that smoking is harmful to health, and it is best not to smoke.4. Blow the air conditioner/cold shower after cyclingAfter cycling, your body temperature is high. Suddenly blowing into a cold air conditioner or taking a cold shower will cause your body temperature to drop sharply, you may catch a cold, and your body's body temperature regulation dysfunction will also result.5. Overeating after cyclingAfter cycling, the blood is concentrated in the muscles, and there is less blood in the digestive system. If you eat too much at this time, it is easy to have indigestion and severely may cause chronic damage. It is recommended to add a small amount after cycling and eat after about two hours.6. Squat after cyclingWhen you go to school, after a long run, your teacher will tell you to take another walk. Don't rest immediately. Let your body gradually adapt. Sit down and rest immediately after cycling. This will directly affect the blood supply to the brain, and the brain may malfunction or even crash.7. Make love after cycling
