Now more and more people in the streets and alleys fall in love with road bikes. Novices or especially mountain bike riders before are used to disc brakes. Two fingers can break it easily, so many bikers often complain. Road bikes are difficult to break, difficult to corner, and afraid to go downhill. Then let everyone know the correct turning posture.The quality of cornering technology is related to your personal safety and racing performance, and the most common cause of bicycle collisions is poor cornering technology. If there are a lot of corners in the race route, improving cornering skills will help maintain your position in the main group, as shown in the figure:There are three ways to corner:Co-incline: If you don't consider the situation of the corner, co-incline cornering is usually the most common cornering technique for novices. This method of cornering is most suitable for corners and large arcs, dry roads, and cleanliness. In the United States and some countries, cyclists and cyclists ride on the right, and when turning left, the most efficient way to turn is when making a turn; while in countries that drive on the left, turning on the same turn is the most efficient way to turn. The first choice when transferring. When using the same tilt to the corner, just put the center of gravity on the outer pedal, and at the same time tilt the bicycle and body toward the corner. If the curve is wide enough and the arc is large enough, pedaling can be continued when cornering.Tilt outward: Novices rarely use this turning method, but when the curve is narrow, such as turning right when driving on the right or turning left when driving on the left, this turning method is very useful. The camber method is more suitable for curves with larger curvature than the same-incline corner method.This is the same technique as Countersteering for riding a motorcycle. When using this technique to turn into a curve, you must stop pedaling, because when you take an outward leaning, the body leans more than the same. When cornering, the inner pedal is on and the body's center of gravity is placed on the outer pedal. The next action may feel a bit counterintuitive: the arm on the inside of the curve is straightened, and the elbow on the outside of the curve is curved.In fact, your current action is to make the bicycle roll, and doing so will break the gyro effect when the wheel is turning. (Annotation: The gyro effect means that the wheel is like a gyro, which helps the cyclist when it turns quickly. Keep your balance, the faster the speed, the more obvious the effect will be. When the wheel turns quickly, the resistance to turning the handle will increase, and cornering will be more difficult), allowing you to tilt the bicycle sharply while keeping your body upright Turning into the curve, you can go through a curve with a lot of curvatures. When using camber to the corner, the speed must be maintained above 24 kilometers per hour to be effective. Therefore, it takes more practice to get used to this way of cornering.Tilt inward: When the road is slippery or with sand or pebbles, you should use an inward inclination to corner the bend. Whether you want to turn right or left, you have to slow down. If the radius of the curve is very narrow, such as when cycling to the right in the United States, you must stop pedaling. This is done so that you can safely go through the corner without crashing. The correct cycling method is to only lean the upper body into the curve when cornering, while the bicycle stays upright and keeps the knees close to the upper tube position-that is, the knees do not point towards the curve.Other considerations when cornering: If the road is wet and slippery, reduce tire pressure by 25%. This has little effect on the overall speed, but it can increase the friction of the tire when cornering. The tires used when cornering is also important. Tubular tires have round tire walls, so they are more suitable for cornering than open tires with flat tire walls. The painted road surface becomes very slippery when wet. Cycling on such a road is like riding on ice, so be careful when cornering. The same is true if there are round hole covers on the road, the wet round hole covers will also become more slippery. If the road is slippery, be careful when cornering on a small slope. Before cornering, use the brakes to slow down, but do not use the brakes when cornering!
Carbon fiber not only has the inherent characteristics of carbon materials but also has the soft processability of textile fibers. Its specific gravity is less than 1/4 of steel, but its strength is very strong. And its corrosion resistance is outstanding, it is a new generation of reinforcing fiber. Carbon fiber is widely used in civil, military, construction, aerospace, and super sports car fields.Carbon Frame advantagesThe carbon fiber frame is characterized by "lightweight, good rigidity, and good impact absorption". The carbon fiber frame has advantages that other materials do not have. It can manufacture lightweight bicycles of about 8 or 9kg. This carbon fiber lightweight bicycle best reflects its advantages when climbing a hill, smooth and refreshing when climbing. Unlike some light aluminum alloy frames, it feels like a kind of pullback when climbing a hill.(1) A lightweight frame can be madeThe carbon fiber frame is made by layering carbon fibers against the direction in which stress occurs to obtain strength. The carbon fiber frame is very light, which is due to its density and strong tensile strength.(2) Good shock absorptionCarbon fiber is used to make artificial legs for the disabled when exercising, or special springs are used in various fields. Make use of its excellent shock absorption performance to make bicycles without shock absorbers.(3) Frames of various shapes can be manufacturedThe basic forming method of carbon fiber is to spread a fiber sheet on a mold and then pour into the resin and burn it. Can be made into various shapes of the frame.Carbon Frame disadvantages(1) Complicated stress calculationThe carbon fiber frame is composed of carbon fiber, which is characterized by strong tensile strength but weak shear strength. Complex stress calculations (longitudinal rigidity and lateral rigidity) are required during processing, and the carbon fiber sheets are overlapped and formed according to the calculation. The processing technology varies from manufacturer to manufacturer, and it is important to choose products from experienced and reliable manufacturers.(2) Difficult to change the sizeIt is difficult to change the size due to the molding after the mold is made. Cannot respond to orders of multiple sizes and styles.(3) AgingWill the resin age because of this? This is an existing issue, it will gradually whiten when placed in the sun. Of course, this phenomenon is related to the manufacturer's technology. It is best not to place it in the sun.Species of carbonFull carbonAll carbon fiber bicycle accessories are made of carbon fiber materials.Half carbonMany bicycles are made of aluminum alloy and carbon fiber. For example, a frame may be made of carbon for the upper tube and aluminum alloy for other parts (or carbon for the rear triangle…), the front fork arm is made of carbon fiber, and the front fork tube is made of aluminum alloy. This can be said to be semi-carbon.Carbon-coatedSome accessories such as frames, handlebars, stems, cranks, front forks, eatposts, etc., are made by manufacturers of aluminum alloy, and then a layer of carbon cloth is covered on the surface, which is what is covered with carbon.Note:Carbon fiber contains resin, so it can be said to be acid-resistant. However, for carbon fiber, internal factors should be considered. It uses resin, so the possibility of resin aging exists. Carbon fiber bicycles should be kept away from sunlight when not in use, as sunlight and ambient temperature have the greatest impact on them.
Bicycles are the most successful means of transportation invented by mankind. With bicycles, people can go further, and the world seems to be a lot bigger all at once. Bicycles can take us to see the world, see great rivers and mountains, cycle wherever we want, challenge ourselves, surpass ourselves, and realize our dreams.In the process of cycling, there are some things to pay attention to, the following ten taboos should be especially avoided.1. Get rid of the habit of using improper brakesWhen braking, please brake the rear wheel first to avoid a crash due to excessive braking force. The position of the rear brake handle can be changed due to personal habits.Before going on the road, you should ask a professional technician to adjust the tightness of the brake line, and check the gap between the brake block and the wheel and the degree of wear.2. Correct the improper turning methodWhen turning, the bike body will lean, and the pedals on the inside should be kept level or placed above to avoid touching the ground. You should slow down before entering a curve. Braking during a turn is very dangerous.3. Correct the wrong way up and downhillSome people stand up and step on the pedals when riding uphill. But unless it is a particularly steep slope or needs to accelerate the sprint, this posture should be avoided. In addition to more physical exertion, the increased center of gravity of the ride caused poor handling and the rear wheels were also prone to skidding.The correct way should be:When going uphill, move forward while sitting, lower your upper body to keep your center of gravity, and step forward with a light gear ratio.When going downhill, move your body's center of gravity back, lower your body, and clamp your thighs on the cushion. Pay attention to speed control. Use progressive braking. Emergency braking is strictly prohibited.4. Keep a safe distanceIf you follow the team for group cycling, keep a safe distance between bicycles at all times.During long-distance cycling, the front bicycle will be shielded from the wind to facilitate cycling; when the road is wide and straight, it is easier for the riders to lose their spirits. It is recommended that the riders should be separated by at least one bicycle distance to ensure safety.5. Try to avoid rolling over road protrusionsThe condition of the road surface on the highway is well known. When riding, you need to keep your sight far away to avoid excessive speed and observe the obstacles or potholes on the road.If you can't dodge, it is recommended to pull up the handle and use the pedaling force to make the front wheel jump over. Reduce the impact.6. It is strictly forbidden to wear headphones to rideIt is difficult to get information from the outside world when wearing a headset, such as the sound of a horn from a rear vehicle or reminders from teammates. If the headset cable is too long, it is easy to cause accidents.If you want to listen to music or the radio, you can use loudspeakers and other devices. It is strictly forbidden to wear headphones when riding.7, physical discomfort reluctantly hit the roadIf you are physically unwell or mentally weak and you cannot concentrate, you should plan to advance or delay the journey in alternative ways to avoid danger.8. Cycling is prohibited for bike failureIf the bike fails to be repaired urgently at the moment, you should proceed with other alternative methods or request road assistance. Especially the brakes or wheels (tires) and other components have abnormal conditions, do not force the cycling.9. Stop cycling in bad weatherIn case of severe weather such as typhoons, heavy rain, lightning strike, strong wind, etc., the itinerary should be changed or canceled. If you encounter severe weather conditions during cycling, you should wait until the wind and rain slow down before proceeding.Avoid cycling at noon, or cycling at high temperatures exceeding 35 degrees Celsius, and replenish moisture in a timely manner.10. Plan your itinerary to avoid night cyclingDue to the insufficient lighting source of the bike lights, they can only be used as an aid to remind other passersby.It is recommended that itinerary planning should start early, increase the noon break, and arrive at the end of today's journey before the sun goes down. Especially group cycling should avoid night cycling to avoid accidents due to poor visibility and unfamiliar roads.
Cycling in winter has many advantages, but many riders didn't find them. Let's take a look at what they have.By choosing the right winter cycling equipment, you can experience the fun that is different from cycling in other seasons-cycling on winding mountains, breathing the refreshing air, and enjoying the beauty of undissolved snow…Cycling in winter will not sweat so much. Dress appropriately and your winter cycling will be very comfortable. However, if you wear the wrong clothes, it is estimated that you can also experience the feeling of duality between ice and fire.Winter cycling tests bike control skillsThe arrival of winter is often accompanied by rain, snow, hail, and various extreme weather.Cycling on icy roads is more dangerous, but you will feel very fulfilled after riding such a road.Help blood circulation and improve immunityWinter is very cold, so it is more important to maintain sufficient physical strength during cycling.One of the most basic benefits of cycling in winter is that it can help blood circulation and help the body improve immunity.Because in the process of cycling, the limbs can get full exercise, and as the cycling time increases, and the intensity of exercise increases, the speed of blood circulation will gradually increase, and slowly circulate to the person's Various parts of the body.Because the blood circulatory system of people in winter is relatively in a relatively static state, if you do not exercise frequently, then the blood will stagnate and cannot reach the hands and feet, and it is easy to have cold hands and feet, frostbite, etc.You can feel satisfied even in short-distance cyclingAlthough the warm sun in winter is great, its exposure time is not long, but this is not a bad thing.First of all, you don't have to get up at six o'clock in the morning to prepare for cycling, because it's still dark outside. Then, you can comfortably push home when the sun is about to go down, and cycling will not make you very tired.In addition, winter cycling can also help keep warm, because the body's immunity is improved, and the human body will gradually generate heat during the cycling process. After continuous exercise, the human body will also be exposed to cold weather. It has a relatively high resistance, so it is not afraid of the cold wind.Cycling exercise is a long process. If it can be done regularly, it will definitely help improve people's immunity.People who are afraid of the cold can choose to wear more clothes or wear warm clothes such as gloves and helmets so that they are not afraid of the cold weather outside.Basically, every family can own a bicycle, so this is a must-have product for family sports.As more and more new bikes with stronger functions are launched, I believe they will definitely become an ideal choice for people to exercise outdoors in winter.There are fewer cars on the road in winterIf you like to go cycling in scenic spots, there are generally fewer tourists in these places in winter, and the traffic pressure is not great, so you will get a better cycling experience than in summer.
This time we will talk about the causes and solutions of neck pain.Neck pain is a more common problem in cycling than back pain. Especially when riding a road bike, the lower posture will keep the neck in an uncomfortable position. After a long time, it will naturally become sore. In severe cases, it may even cause the neck to become stiff and difficult to continue cycling.Causes of neck painWe all know that soreness is generally caused by the production of lactic acid in the muscles under anaerobic conditions. The sore neck is also the reason. When we ride a bicycle in a position for a long time, the neck will be in the same position, which will tighten the neck muscles (neck deep muscles), compress the (capillary) blood vessels, and put the muscles in an anaerobic state. Over time, fatigue, sleepiness, and soreness will appear.Cycling postureNeck pain is the easiest when riding a road bike, which is closely related to the Cycling posture of a road bike. Because of the radical geometric design of road bikes, the upper part of the body needs to be lowered a lot when cycling, so we have to look up to observe the road conditions when cycling. The longer we look up, the more likely we are to have neck pain.Frame sizeThis reason was also discussed in the previous issue of back pain. An inappropriate frame size will cause many problems. If the size is too large, the body will lie down too much, and if the size is too small, the body will not be stretched. In both cases, the neck will be at an abnormal angle, increasing the pressure on the neck muscles and causing soreness.The height and angle of saddle and handlebar, helmet wearingThe saddle is too high, the handlebar is too low, and the helmet pressure is too low. These will make the cycling posture lower and the neck needs a larger angle, which can easily cause neck pain.Cycling timeNo matter what the reason is, even if you are in the correct cycling posture, it will cause soreness as long as the time is long.How to avoid it?Address external factorsPerform professional fitting, get your body data, find the most suitable cycling data, and then check your frame, saddle, handlebar, stem, etc., if you can adjust it, change it if you can't. Because these are the most direct factors, they need to be eliminated first.Multiple posturesFirst, We don't need to keep raising our head to look into the distance, just adjust the posture and look up to see the road conditions clearly, and look squarely when the road conditions are complicated;Second, twist your neck more to look at the left and right, exercise the neck muscles;Third, change the cycling posture, such as standing up and rocking the bike when going uphill, which can also relieve the pressure on the neck;Fourth, switch the position of the grip more, or choose to install a rest bar, you can also relax the neck muscles.Reasonable restIn long-distance cycling, set some rest points for yourself, combining work and rest, which not only reduces the pressure on the muscles but also improves cycling efficiency.Daily notesA good cycling experience is inseparable from daily exercise and the protection of important muscle groups, so we should also pay attention to protecting the neck in daily life.Pay more attention to postureIn daily life, we should pay attention to some head-down situations, such as playing mobile phones, playing games, watching TV, sitting in the office, etc. If the posture is not appropriate, the neck will be very hurt. Over time, cervical spine diseases will fall, and cycling will be greatly affected.Exercise moreStrengthen the exercise of the neck muscles, strengthen the muscles, and make it easier to cope with the bending posture. Common exercises include turning the head, pressing the head in all directions to resist, and wrapping the head with a towel to resist stretching.Multi-protection
Many novice cyclists are attracted by the handsome riding postures of senior cyclists, and always want to imitate the scene of big guys struggling to shake their bikes and rush to the finish line. But during the practice, always worry about the state and posture of the rocking bike. What is a “rocking bike” The rocking bike is also called standing riding, which is a riding posture of riding a bicycle. Primarily by increasing the force of gravity on the pedal, a higher output is achieved in a short amount of time. When rocking the car, the center of gravity is in front of the main body of the car, and the person is basically in a semi-upright position. When exerting force, in addition to the force of the hips and legs, the core of the body and the strength of the upper limbs are also required to coordinate forces. Rocking a car can be said to be a riding action that requires the mobilization of the whole body. Riders choose to ride in the rocking mode, which is mainly used for fast and high-power output and is usually used when riding starts, steep slopes, sprints, etc. when more vigorous pedaling output is required. Rocking bike pose The basic posture of the crankshaft requires both hands to hold the outer end of the handlebar tightly so that the handlebar and the center of gravity can be firmly controlled, the shoulders move forward to be basically parallel to the stem, and the hips move forward with the body to facilitate pedaling with great force. When shaking the bike, the bike is basically in a state where the bike is shaking and the person is not shaking. The vehicle is controlled by the strength of the upper body. The bicycle shakes from side to side with the help of the upper body when pedaling. The core strength such as the waist and abdomen is coordinated to stabilize the body, and the force output of the lower body is used to drive the car forward. When you first experience the rocking bike, lower the speed and don’t pull the handlebar with your hands hard. When you step on your right foot, the car will tilt to the left, and when you step on your left foot, the car will tilt to the right. Many people move their shoulders and arms together when shaking the car in the early stage, which will not only consume a lot of physical energy, but also cause the vehicle to be unstable, and the pedaling force will not be concentrated. When performing shaking car exercises at ordinary times, it is best to choose a gentle long uphill road for practice, and secondly, you can choose a flat road for practice. The center of gravity of many novice hand bikes is often relatively forward, which will cause the center of gravity to be on the front wheels, which will affect the flexibility of handling. In fact, the center of gravity should be kept above the cushion, and the upper body should be relaxed to maintain the flexibility of the vehicle. Shake the bike to exert force Usually, when standing and pedaling a rocking bike, the force is applied to one side. At this time, the bike tends to fall on one side. In order to overcome this tendency, the bike needs to be tilted in the opposite direction. You can lift the handlebar at the first few feet of the rocking car at the same time, and increase the pedaling force so that you can quickly increase the speed. You can also use the method of lifting the handlebar when sprinting, but it is easy to fatigue. How long this way of lifting the handlebar can last depends on the individual’s riding state and physical fitness. Everyone knows that the greater the cycling output, the greater the physical energy consumption. Rocking the car will allow more muscles of the body to participate in doing work to increase output, so when rocking the car, the power output is increased, and the heart rate will also increase accordingly. Shake gear ratio Usually, a larger gear ratio is used when the car is sprinting, and a smaller gear ratio is used when climbing a car. Often, when climbing a car, it is necessary to increase the gear ratio by 1-2 gears compared to normal sitting. Often, the crankshaft will increase the output even more. If the original small gear ratio is maintained, there will be a feeling of stepping on the air. As for the specific amount, it will vary from person to person. No matter what gear ratio is used, it is more appropriate to keep the cycling cadence between 60-70. Stop rocking When climbing a steep slope or due to physical reasons, it is necessary to consider stopping the car. If it is due to physical fatigue, it is necessary to immediately increase the gear ratio and reduce the cadence, otherwise, it will easily lead to “breaking power”. If you continue to insist on rocking the bike, you will have to stop the bike to stop riding due to physical exhaustion, and the loss outweighs the gain. When and to what extent such problems will occur, we need to continue training to feel and experience the critical point of this rocking car. Keep increasing the practice until you can continuously shake the car for more than 200 meters to achieve practical results.
Practicing cadence is quite meaningful. The result of the practice is the same: it is like writing good handwriting and typing faster, which are good things for life. Those who have not tried the advantages of high cadence can gradually practice as follows. Cadence is the number of times the pedals rotate once in 1 minute. Conserve the limited energy and lactate capacity of your muscles by increasing your frequency capacity. No matter what kind of road conditions you ride, don’t worry about the speed, keep the number of pedaling at the optimal pedaling frequency, and you will get the best energy output power ratio. Cycling with the correct cadence can also be effective in preventing knee injuries. Generally speaking, for non-competitive long-distance cycling, maintaining a cadence of 85-95 is relatively durable and less prone to fatigue. Cadence training is a long-term conscious training process. Attention should be paid to maintaining the stability of the body under a high cadence, so as not to cause the body to swing from side to side and jump up and down due to the increase in cadence. 90-100 on flat roads is a better cadence and 70-80 on long slopes. Keep in mind the speed at 90 cadences and the speed at 100 cadences for each gear with no cadence. Then look at the real-time speed displayed on the stopwatch, and adjust the transmission so that the cadence is always between 90-100. Use 5.6 before and 2 after, keep the speed at 22 to 25 km/h, and you can practice cadence very well. Ride at this speed for 5 minutes each time. two-wheeled car After you have learned to control the pedaling technique, it is time for long-distance climbing exercises. The purpose of this exercise is to adapt to sitting and pedaling during long-distance climbing. This is how you dramatically increase your strength, which can be maximized in certain situations. The specific method of training is as follows: 1. Level the seat cushion, that is, the front and rear are a little flatter than before, so as to prevent the PP from sliding forward. 2. Find a flat road, use a lower gear, and take the pedal without force as the criterion. It feels like pedaling without resistance. 3. When there is no cadence meter, remember the commonly used speed and gear relationship. For example, I use 24 gears, and when the speed is 21 to 26 kilometers, I use 2-5 gears (2-5/21-26 for short). As shown in the following table: 2-3/15-19 2-4/18-22 2-5/21-26 2-6/24-30 3-5/28-34 3-6/31-38 3-7/36-44 3-8/>43 Basically, it is the corresponding relationship between the speed and the gear in the table above. Its cadence can be kept between 90-110. Note that if you feel a feeling of force in your legs, just downshift to ride. You may feel that you are riding slower than before, but it doesn’t matter, now you are practicing unimpeded cadence, not speed. It will be faster in the future. You can practice at the lower limit of the speed of each gear first, and slowly increase the speed of the same gear. Practice a few kilometers when you get the chance. After about two weeks, I basically got used to the riding habits of high cadence. Slowly, you can get to the complicated roads, and the distance can be a little farther, and you can still pedal without hindrance. Whenever you encounter an uphill, downshift until you don’t feel any obvious resistance. For some slopes, although they are not too steep, you may need to downshift to 1-1 gear, and the speed is only about 8 kilometers. Speed to attack the slope. You will find that such a slope, even if it is 10 kilometers long, will not be as tiring as before. Patience is the most important thing, don’t think about running at a good speed all at once. Don’t think of rocking the slope, it won’t last. On the basis of a certain amount of practice, slowly try to improve a level to practice, mainly attacking slopes. Of course, the strength of the legs should be increased a little. But do not reduce the cadence as a benchmark. In the long-distance uphill process, you can go up the entire distance without reducing the cadence, and try to increase the gear as much as possible. After practicing many times, your climbing ability will improve. When riding a long distance, such a long slope can be ridden down, what else can’t be overcome? On long distances, I basically don’t use 3-7 and 3-8, because I don’t have the opportunity to use this gear. Only when going downhill, it is possible to use more than the 7th gear. The most important thing is to save energy for long distances. I like to stand up and go downhill, letting PP leave the seat for a short time to relax.
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.
