When you are keen on cycling, you are not limited to decompression and relaxation but are gradually eager to conquer different distances. As a result, many drivers want to improve their strength from all aspects through various training methods, so that they can improve by leaps and bounds. Exercise science shows that 30-75 minutes of cycling training can increase your speed, increase your cadence, and enhance your endurance. You can choose from the following training methods: 30-second sprint Warm up for 10 minutes, do a quick 30-second sprint, then slow down and cycle for 2.5 minutes. Insist on doing 12 times, and finally slow down to let the body cool down naturally. Don’t train back to back or more than twice a week. Studies have shown that training in 30-second sprints increases VO2 max — the maximum amount of oxygen your body uses at its limit. increase cadence Warm up for five minutes, switch to a small gear, keep your upper body stable, pedal smoothly, hold on for one minute at the fastest possible cadence, recover for 3 minutes, do 6-8 groups, and finally let the body cool down naturally. Gradually increase training time and decrease recovery time as training becomes easier. If you usually use a large chainring, it will take a while to get used to a high cadence. leisurely ride Ditch the computer and plan your route, and just hop on a bike and get around. Enjoy the breeze and feel the scenery on the recreational trail. This relaxing activity relaxes your legs, restores your strength, and keeps you happy and refreshed. triple challenge Warm up for 15 minutes, then increase the intensity to level 9 (self-perceived fatigue rating, a total of 10 levels), persist at this intensity for 3 minutes, recover for 3 minutes, and repeat more than 2 times. End your workout at a moderate pace and allow your body to cool down naturally. In order to improve physical fitness, you need to push the limits of your body in this way, try to make your lungs burn, and find ways to increase oxygen consumption. climbing training There are two methods. 1.Standard mountain repetition training. Warm up for 10-15 minutes, find a mountain that takes about five minutes to climb, and ride up as hard as you can, maintaining the maximum cadence, or maintaining the limit state (RPE7). Take 3 minutes to recover when going downhill. Repeat 5 times, rest. 2.Take a more organic approach. Plan a 10-15 mile cycling route that includes 4-6 hills. Hard on the climbs, moderate rides between hills. As the old saying goes: Mountains make you stronger. Beyond the limits Warm up for 10-15 minutes, increase the intensity, reach RPE8, and persist for 5-6 minutes. Reduce intensity, below RPE6, for 5 minutes. Do 3 or 4 sets. You won’t feel a full recovery between sets. Finally, let the body cool down naturally. High-intensity riding requires you to actively push hard and keep your legs durable. That training is all about building endurance. speed training Warm up for 10 minutes, increase the speed, and reach the same sustainable speed as the 40km time trial (intensity is about PRE7). Hold for 15 minutes, then lower the gear, relax for 3 minutes, and repeat more than two times. With the deepening of training, it is necessary to increase the training time, reduce the recovery time, and finally increase it to 1 hour. , Speed training makes cells more efficient in generating energy, increases physical limits, and enhances endurance. lunch break Grab some friends, sneak out, and work on your weight-bearing capacity. Use different queues to ride: single row, double row, or a combination of single and double to challenge each other. Riding with a small team can exercise balance, riding technique, and weight-bearing ability. In addition, it is also full of fun. stable state Ride for more than an hour at moderate intensity (RPE6). It is very difficult to maintain this intensity. Make sure you are breathing evenly and that your legs are not burning. This approach improves fat utilization, reduces reliance on carbohydrates and sugars, and increases endurance. Gradually, you’ll go farther, feel more comfortable without slowing down, and stabilize faster.
How about this carbon fiber mountain hardtail bike from the picture? Isn't it handsome? Do you want to build one for yourself? The following is the assembly list of one of our customers. The cost of the whole vehicle is about $2000.Frame – Trifox Carbon MTB Frame MFM200Groupset- deore xt-m8120 4piston.Seatpost – profile design Saddle – fizikHubs – fastaceDisk – shimano icetechHandlebar – syncrosFork – tfsa carbonMavic crossride -wSXC folding tiresDeore XT standard BB
Just like playing ball, dancing, and running, you can lose the fat on your body, and sweat profusely so you can look healthy. Our bikes should not be simply regarded as a means of transportation but should be regarded as a kind of fitness equipment. On occasions, this is irresponsible for it, often wash and maintain the bike after Cycling is a journey Of course, travel should not be a short 10 kilometers or 20 kilometers. This distance is too short for cycling. How far is it? In fact, there is no specific number. Traveling should be from the place where you are to a strange place, or a place you have been to but not often so that you can have a different experience, so that it is not boring, and you can bear the wind and dust on the road. It is full of anticipation for the scenery ahead. So when you have been around, riders who have time will want to go further – travel! Riding is a conquest From 300 meters above sea level to 600 meters, to 1000 meters higher, when you climb to the top of the mountain and look out, you will feel proud and satisfied. A thrill of conquest. So I kept looking for higher mountains and harder paths. Of course, you have to remember that what you conquer is actually yourself. Riding is a challenge Challenge your physical limit, challenge the peak of your perseverance, challenge your opponents, challenge the wind, rainstorm, cold, and hunger, and become stronger in constant challenges. Cycling is a kind of sharing Record the beautiful scenery you see, upload your feelings and feelings to Qiji or Moments, and let family and friends share this trip together. Although others have not gone, they can also feel happy from your sharing, as if they have also been there Same. At this time, we have also become the scenery of others. Cycling is communication Traveling with cyclists, chatting and laughing on the road, chatting freely, exchanging life thoughts, exchanging riding experience, exchanging knowledge about cycling, you can say hello to unfamiliar cyclists, and make progress and grow together in communication.
The tire is one of the most easily consumed parts of a bicycle. The little friends who buy a bicycle must have a lot of questions: What kind of tire is more suitable? How to pay attention to the maintenance of tires? When should I change the tire?Today, I will take you to talk about the related knowledge of tires and how to solve these problems. I believe this article will give you a comprehensive understanding of the tires.Bicycle tire classificationMountain Bike TiresThere are many subdivisions of mountain bike tires. Here, I will introduce three major categories: Cross-country Tires, bald tires, and semi-bald tires.Cross-country Tires for off-road useOne of the most common mountain bike tires.This type has an obvious deep tooth structure, the distance between the tooth patterns is also quite large, the grip ability is good, it will also bring a certain shock-absorbing effect, and the ability to resist sand is also good. It is a more versatile mountain bike tire. Ordinary MTB XC and the road bike are acceptable.Bald tireAs the name suggests, bald tires have very fine lines, almost similar to road tires. The reason for its birth can also be the imagined-in pursuit of speed. This type of tire has low resistance, can speed up quickly, and can reach the limit of mountain speed.If you are after speed and most of your cycling roads are urban asphalt roads, bald tires are your best choice. Of course, bald tires have almost no grip and are more prone to crashes.Semi-bald tireThere is no deep-tooth structure in the middle of the tire, and the cross-country tire structure with an obvious deep-tooth structure on both sides. This has the characteristics of low resistance of bald tires, which is suitable for riding on urban roads and has a good gripping ability. It is also a good choice for in the wild.If you commute in the city and go off-road on weekends, semi-bald tires are your best choice. (Of course, you can also choose bald tire for front wheel and Cross-Country tire for rear wheel, which will also take into account the two riding conditions.)Road Bike TiresThere are generally three types of road bike tires, clincher, tubular, and tubeless tires.Clincher (embedded tire)It needs to be used together with the inner tube, which is our most common bicycle outer tube. Its function is to bear the load of the vehicle, and at the same time limit the size of the outer edge of the tire, protect the inner tube and tire pressure, and prevent the inner tube from mechanical damage. The advantage is that it is convenient to repair in case of flat tire leaks. Trifox Carbon Road Bike Wheelset WT11 using Clincher Tire.Tubular tireThere is no distinction between the inner tire and the outer tire in the traditional sense. This high-performance outer tire is pasted with a tread on the stitched casing and then glued to the tube tire rim, which needs to be used with a special rim. For general road bike competitions.Most professional players also use tubular tires, their advantages are:1. Good turning performance and more comfortable;2. Excellent shock absorption performance, less chance of single jump and deceleration on rough roads;3. The maximum inflation pressure is higher than that of a clincher;4. When encountering a high-speed downhill puncture, the tire will not fall off instantly, which can avoid the accident and allow the driver to continue to move forward and wait for backup;5. The rim of the tube tire is lighter.Of course, for amateur players, there are many disadvantages:1. It is troublesome to change tires, whether it is a flat tire or a long-distance ride, you need to change a new tire;2. Repairing is extremely troublesome, which affects the life span and increases the use cost a lot.Tubeless tireAlso known as "low-pressure tire" and "pneumatic tire", there is no tube. The assembly of tires and rims is sealed by a special vacuum nozzle filled with sealant or self-refilling fluid. Most wheelsets also need special tubeless tire pads. Since the fit between the rim and the tire must be completely airtight, only certain rims are compatible with vacuum tires.Advantages: low rolling resistance, due to the low tire pressure required, the comfort will be good, and it will self-repair some small perforations.Disadvantages: It is relatively heavy and difficult to repair when encountering major problems. Low tire pressure also reduces the speed.Focus on !!!In fact, with the development of technology, the performance and speed of clincher tires have been greatly improved, and the weight has been reduced. The difference between clincher and tube tires has become smaller and smaller, especially when using latex inner tubes. I Will not feel the difference between the two.Precautions for daily care and maintenance1. Pay attention to tire pressureInflation should be moderate, under-inflation and over-inflation have many disadvantages. Insufficient inflation causes a flat tire, which increases the riding area, increases the riding resistance, and increases the wear of the tire; if the inflation is too high, if the temperature rises in the summer, the gas expands, and the tire cord is easily expanded. It will shorten the service life.2. Clean the tireAfter riding the bike, check whether the tires are mixed with pebbles, broken glass, etc., clean them up in time, rinse with water, and finally wipe them with a dry cloth to prevent grease, hydrocarbons, and corrosive substances from sticking to the tires. Cause the tire to deteriorate, but also to prevent direct sunlight.Before riding, check again to see if there is any sharp debris such as glass slag on the tires and clean them up in time.3. Choose road conditionsWhen riding, choose reasonable road conditions, avoid wastes such as glass slag, and avoid road conditions such as manhole covers and pits.When should the tires be changed?1. Wear: Observe the tread and sidewall of the tire. If the tread is flat and square, it must be replaced;2. Scars: Whether the fabric in the pipe wall has leaked out, if there is, it means that the cut is deep, and it must be replaced as well;3. Cracks: Observe whether there are cracks or odd-shaped protrusions on the surface of the tire. If there are more, replace them;4. Riding distance: Generally, if you ride about 5000km, you need to replace a new tire.
The various rolling bearings used in bicycles (mainly hubs, bottom brackets, headsets, pedals) can be simply divided into bearing and ball gear bearings.So what exactly are bearing shaft and ball gear bearing?The bearing shaft actually refers to a shaft that uses an industrial deep groove ball bearing assembly as a rolling bearing. The structure can be seen in the figure below. Its characteristic is that it can be repaired by replacing the bearing assembly when damaged.The ball gear bearing is composed of a bowl, a shaft gear, and a ball in the middle. They and the hub body together form a large bearing. Because the ball does not need to use a cage-like industrial bearing, the ball gear structure bearing of the same size can accommodate more balls, and each ball has a larger contact area, which can withstand greater pressure.All Trifox carbon fiber road bike wheelsets use bearing hubs.
Many riders have bought cycling pants. Considering hygiene, protruding pants, appearance, etc., they often consult whether to wear underwear or not.Answer: After wearing cycling pants, underwear is no longer suitable.The picture below can prove that professional riders do not wear underwearIn 2003, the Austrian cyclist Hasselbacher tried to squeeze along the border fence during the sprint stage of the third leg of the Tour de France on July 8. As a result, he fell heavily and his clothes were all covered. Was scratched. However, despite the ragged clothes, Hasselbacher even showed most of his buttocks, still stepping on the bike to continue the race.On July 07, 2004, on the third stage of the Tour de France, Hushofder exposed his buttocks to complete the race.Chris Froom was treated after a crash on the fourth stage of the 2014 Tour de France.The benefits of wearing cycling pants for cycling are:1. Reduce wind resistancev2. Increase the comfort of the buttocks and saddle3. Reduce friction4. Quick-drying wicking functionThe reason for reducing friction is that long-distance cycling pants rubbing the skin for a long time will produce varying degrees of inflammation or other skin problems, and the material of cycling pants can effectively reduce friction. If you wear underwear, the friction-reducing effect of the cycling pants will be isolated, and it will not work. And the underwear is generally made of cotton, which has a poor sweat-wicking function, moisture + large friction, which is harmful to the human body!
The function of bicycle helmets to protect the lives of cyclists is beyond doubt. According to the report of the American Highway Safety Insurance Research: 98% of the deaths from cycling in the United States in 1999 did not wear a helmet, and those wearing helmets in collision accidents reduced their risk of serious head injuries by 85%. Not only does the helmet feel cool, but it's also really cool, at the same time, the ventilation holes on the helmet can make the head feel cooler. As an old saying goes, a clear head is easier to win the game.The principle of helmet protection for the head is that the person wearing the helmet can make the hit head stop relatively slowly. If the person without the helmet hits the head on the ground, the brain will swell and cause hemorrhage. The convergent spherical shape in the helmet Objects can absorb the impact and avoid these unfortunate events.Choosing a helmet that suits you can make you more handsome. What is suitable for you? Take the helmet with the rim of your forehead at the center of your forehead. The helmet will not circle around your head, and will not move around The shaking will not have the feeling of clamping, but it will protect your head easily and naturally. Naturally, the breathability cannot be ignored. The more pores, the better the breathability, but under the premise of ensuring safety, this is not a consistent rule, because some helmets do not have many vents, but the air permeability can be achieved in the design.Helmets are the first equipment to ensure human safety, so the helmets of regular manufacturers will have corresponding standard certification marks, such as the American Society for Testing and Materials (ASTM) or Snell Foundation, and there is usually some international, national or regional authoritative certification agencies Certification mark.It's right to choose a lightweight, sturdy, and breathable helmet. It has large vents and good ventilation. It has an alloy frame inside and is reliable in strength. It has a COOLMAX lining and is comfortable to wear. Some helmets have insect-proof nets on the front. , Is a very considerate design.[Texture] Helmets are generally made of foamed materials (ordinary or high-density, the difference between the two is its anti-collision effect) and has a smooth shell surface;[Weight] The thing that presses on the head should not be too heavy, which is why the riding helmet does not use alloy materials;[Inner lining] is the part of the helmet that is in contact with the head. It can improve the wearing comfort at ordinary times and produce a cushioning effect when the head is hit. A well-made helmet has a large inner lining coverage, better texture, and a stronger bond with the inside of the helmet;[Wearing Comfort] It is mainly due to the personal feeling of weight, lining, straps, and head circumference. Wearing a comfortable helmet can greatly reduce the pressure on the rider's head and neck and maximize the impact on the rider. Improve the protection effect;[Breathability] The long-term airtight state of the head will have a bad effect on the scalp and make the rider feel uncomfortable. Therefore, a good helmet has more holes or a larger hole area, which is to improve the breathability;[Wind resistance effect] The helmet puts the human hair in the helmet, which reduces the wind resistance of the head. For those who are keen to increase speed, the influence of the helmet shape on the wind resistance is also worthy of attention.[Types of bicycle helmets] Half helmet bicycle helmets are divided into road-specific (no brim), road bike and mountain bike dual-use (with detachable brim), etc. Some friends also use helmets similar to those used for baseball or roller skating. Full-face cycling helmets are similar in shape to motorcycle helmets and are generally used by speed or climbing bike enthusiasts.
Before each ride·Check the tire pressure·Check the brakes and cable sets·Confirm whether your crank setting is locked·Confirm whether your Quick Release is locked, but not too tightAfter each ride·Check whether there are glass, sand, and gravel fragments on the tire and whether the tread pattern has been ground·Check wheel accuracy·Clean important mechanical parts on the bicycleEvery week or every 320 kilometers·Greasing the chain (dry lubricating oil, or wet lubricating oil when cycling frequently)Every month·Clean up the bicycle completely, and clean the drivetrain system if necessary·Check the chain and freewheel, check the degree of wear of the chain, and whether the chain is loose, and replace it with a new chain if necessary·Check the brake system and drivetrain cable·Check the pedals and SPD shoes for some lubrication·Check if there are any missing parts:·Stem screw·Handlebar screw·Seat post screw (or quick release)·Bike saddle·Drivetrain screw·Bottle cage screws·Frame mounting bolt (thread fixing place)·Brake and drivetrain cables·Brake, shift lever screw·Brake screw (do not change the brake center)·Check whether the tires are worn and rotated smoothly, and replace them if necessary.Every three months·Clean to shiny bikes can always ride faster and farther·Check whether the paint on the frame and the front fork is cracked or raised, which may indicate damage to the structure or part of the bike; pay special attention to the welds of all frames·Visually inspect the bent parts: Rail, Seatpost, Stem, Handlebar, Brake caliper, and Brake leverEvery six months·Check and adjust bearings, pedals, and bottom brackets (if possible: some bearing seals can only be replaced, not adjusted)Per year·Disassemble the bike for maintenance: Replace all bearings (if possible). If you ride more than 6000 miles a year, you must replace all brake cables and shift cables. In addition, people who often ride in the rain or mountain bike riders need to check their bicycles more frequently and thoroughly.Before every important journey, professional inspection and adjustment is a clear choice, which will also make the journey more enjoyable.
What equipment should road bike enthusiasts need? I will divide it into three stages, each stage requires different things.1. Into cycling by mistakeMaybe you fell in love with road bikes because of a movie, or maybe you want to enjoy the fun of breaking the wind and the thrill of cycling. In this way, you bought the first road bike in your life, and it will be equipped with some basic equipment at this time.Helmet: Let's wear a helmet. Specifically, you are responsible for your own safety and your family. Generally, it is to be responsible to society. If you lose your life because of the stupid fault of not wearing a helmet, so you don't have to lose your life and cause great pain to your family. Overall, it is very important to wear a helmet. Wearing a helmet has an extra layer of safety protection. Don't bet your life!Gloves: Regardless of the small glove, it is as important as a helmet. Gloves can not only reduce the danger caused by sweaty hands but also the thick pad part of the gloves can absorb the shock of cycling and reduce hand numbness. In addition, gloves can also be used to wipe sweat, and even provide protection in the event of a bike crash. Female bikers who are afraid of tanning can also protect themselves from the sun and keep out the cold in winter.Glasses: At the same time as improving the standard, it can also make you less vulnerable to the scorching sun, flying insects, etc. In the evening, the lenses will enhance the color, allowing you to see the road ahead clearly.Kettle: Recognize the kettle, don't contain BPA, PP5 is the basic requirement. You are not Ding Chunqiu, and you don't need to practice poison skills when riding. Take off the outer jacket of the kettle and recognize the material. Under the condition of ensuring the health, the kettle must be cool and bright. This is a bonus item. If it lasts for a long time in cold storage, it is even better.Bottle cage: light, strong, not easy to drop, divided into three materials: aluminum alloy, plastic steel, and carbon fiber, the lighter the weight, the higher the price.Headlight: Choose a reliable brand, and popular models, data is king, but not everything. As you can see, 800 lumens is the starting point for urban cycling. The above can be used, but it is not necessary.Taillights: Smart taillights are also relatively mature. You can consider at least USB rechargeable taillights. Simple and beautiful. You have grown up. Silicone battery lights are no longer suitable for your size.Headscarf: Because there are so many different ways to wear it, it is also called a magic headscarf. It can be worn on the head to keep out the cold, or for those who are more sweaty can prevent sweat from flowing to the eyes. It can be used as a mask when worn on the neck, and it can also achieve sun protection in summer. And there are many patterns and themes, you can match them as you like.Cushion bag: you always carry small things when you go out to ride a bicycle, but you will feel uncomfortable carrying a small bag or backpack, and you are afraid of losing it when you put it in your pocket. In order to concentrate on cycling, it is recommended to buy a cushion bag that can be put into a bank card, Mobile phone, and money. After buying the cycling suit, you can also replace the inner tube, tire removal rod, chain driver, and other maintenance items. Most of the styles use zippers as openings to ensure that items will not fall out.Air pump: It can hit 120psi.At this stage, you need to master the simple adjustments and maintenance of the bike, otherwise, it would be too embarrassing if the bike breaks down on the road and will not be repaired. A set of combination tools, as well as tire repair and tire replacement tools, must be prepared.2. Professional cyclingYou gradually got to know a lot of new friends. Although in the beginning, you felt like wearing a cycling jersey, like aerobics, now you feel that you are professional and handsome. Looking at the cycling jersey, looked at the wallet again, shivering, the hand of ordering food consciously reached out to the instant noodles in the refrigerator.Cycling suit: This is a step that makes you look more professional and has a compelling step to experience tight-fitting, less wind resistance, a fit size, comfortable cushion, and moisture-wicking better, please choose carefully, it is related to the lower body and the second half I won't say more about the disadvantages of buying stocks, you think it's worth it, don't be complacent and advertise to harm others.Cycling socks: It is comfortable to absorb sweat, and the air permeability and wear resistance of cycling socks are higher than ordinary sports socks, which can reduce the side effects of constant pedaling on the soles of the feet.Self-locking system: A pair of qualified lock shoes will save your pedaling effort, improve efficiency, and stable passability, improve your cycling skills, and catch up with a cycling buddy. Remember to match the appropriate pedals.Computer heart rate, etc.: Road bikes are highly planned sports that require strict and precise equipment. Know yourself, starting from the riding data. These equipment are used to collect various data about your dynamics, and in future riding, Knowing yourself and the enemy, how to maximize the output power, etc., are all things you need to study.3. Enjoy endless fun through cyclingYou gradually understand that behind the cool and passionate speed of road bikes is the beautiful process of muscle spasms, joints howl, heart twitches, alveoli burning, nose, tears, salivation, and sweat on your face, so you know how to pay behind your back. More.Airship: At this time, you feel that it is necessary to master various data of your own body, which can facilitate the improvement of your performance. From static to dynamic, bicycle size, etc., whether it is also necessary to change, start thinking (this can also be done in the first stage).Various upgrades: As a liberal arts student, you have to be like a big science guy. The weight of bicycle parts, gear ratio, power, etc. are all problems you have to solve. Looking at complex problems, you actually solve them. Just three words, "spend more money", there is no need to ask the opinions of the bigwigs in the industry. I believe that many bigwigs have only three words in their hearts, and they are expensive.Cycling platform: You hold your teammates and agree to rest today. In fact, you work hard at home, just like the college entrance examination that year, when you go home and study secretly, no matter the weather outside the window.Of course, there is a lot of equipment to add at each stage, welcome to leave a message!
