Cycling class: Are you ready to face the slope challenge?

When riding a bicycle, the madness on the smooth road is always refreshing. Just like watching the Tour de France, the most exciting part is the sprint of the end of the match. However, to be honest, the fans are most admired by the players who can play on the hard and steep slopes. The key to the outcome of a big game is always at the mountain station. There are few famous players in the cycling industry and few are not good at climbing.

But for most people, climbing is often the hardest part of cycling. If your physical strength is good and your weight is not too heavy, it may not be a problem from a short, steep hill. However, if you are stretched, many people will begin to overeat.

So, how can we improve?

This question is complicated, but the answer is quite simple: Practice makes perfect.

Regardless of your preferred way of cycling, if you feel that it will make it easier for you to climb, continue to maintain it.

However, it should be noted that when climbing a hill, try to concentrate on the movements of the lower body (thighs to feet) and keep the upper body still. This can avoid wasting power. Try not to stand up when climbing a hill to train your thigh and back muscles.

If you really must stand up and pull a car, please keep a steady rhythm and don't destroy your original posture.

The gear ratio when climbing a hill can be reduced along with the slope, speeding up your pedaling speed, which is more effortless. When you get used to this kind of pedaling speed, you will find that you can not only keep up with other drivers with heavier gear ratios, but also can perform short sprints when needed, for example, slowing down the speed of other people on steeper slopes. At the time, make a small outbreak.

As for training, the amount of training is very important. People who like sprinting or riding on the road may think that spending too much time on climbing will affect their maximum speed when sprinting, but in fact only a few weeks of intermittent sprint training, the speed will come back quickly.

A few kilometers of climbing every day can not only increase physical strength. If other players in the game launch an attack, you have more spare time to keep up, and the speed of physical recovery is also faster.

After developing physical strength that can deal with long-distance slopes, if you still want to make progress, I suggest that you can do speed training. This is not quite easy to do. Find a steep slope about 1 km to 2 km with a slope of 6%-10%, and then start repeating the slope training. When you can repeat six times in a training cycle, you can start slowly accelerating, attacking with sprinting, and not letting your pace slow down. Although this training method is quite difficult, it is indeed effective.

If you live in a place with no steep slopes, the training platform is your best friend. Try a 10- to 20-minute, heavy-to-gear ratio (about 70-80 rpm) interval training, insert a few 100rpm sprints in between; plus a 30-second to 2-minute high-speed sprint, which will also allow you to The performance of the segment is better.

Finally, maintaining weight is also very important. No matter how strong your legs are, if you are overweight, you will always be struggling when you face uphill. This is a cruel fact. As long as you lose 3 or 4 kilograms, you will be surprised to find that your climbing speed will increase a lot.