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Cycling Training and Stepping Techniques
When the driver pedals too fast, the body loses energy in order to overcome the resistance inside the muscle. Therefore, there must be an ideal cadence between the two. So, how should we start with the cadence training when riding? How can we improve our cadence?
Cycling Training and Stepping Techniques
As early as 1929, Hartree and Hill pointed out that there is an optimal cadence. When a driver's pedaling frequency is too low, unstable output power and muscle relaxation can waste energy.
The cadence is expressed in terms of the number of foot rotations per minute. The academic community has conducted extensive research on the optimal cadence. As early as 1929, Hartree and Hill pointed out that there is an optimal cadence. When a driver's pedaling frequency is too low, unstable output power and muscle relaxation can waste energy. But when the rider pedals too fast, the body loses energy to overcome the resistance inside the muscle. Therefore, there must be an ideal cadence between the two. However, Hartree and Hill did not give exact figures.
In other studies, the minimum oxygen consumption was used as the criterion for the optimal cadence. Studies have shown that the best cadence is gradually increased to 100 rpm when deducting oxygen consumption from resistance-free cycling to resistance riding. It was found that the lowest cadence was between 90 rpm and 100 rpm. This matches the cadence chosen by the actual cyclist. In addition, the optimal frequency for the investigation was between 90 rpm and 100 rpm. Obviously, the tension in the leg muscles is one of the decisive factors in cycling.
So, how should we start with the cadence training when riding? How can we improve our cadence?
Smooth, high-speed pedaling is the key to cycling like a professional driver. You can use this to identify an experienced rider. They sat in the seat and the upper body was as stable as the Tarzan. Their legs were running at high speed like a piston. There is no extra movement, no shaking, like a good engine, a constant stream of power.
The professional cyclist's high speed is achieved naturally through practice. Use a smaller ratio of teeth so your heart beat will not exceed 80% of your maximum heart rate.
(1) Reduce your seat by 2-3mm to reduce the tendency of the body to bounce at high speeds (many people may have this feeling. At high speeds, the body bobs up and down as if sitting on a spring). Afterwards, the seat can be gradually adjusted back to the correct height.
(2) Concentrate on pulling the pedal to slide past the lowest point to eliminate the pedaling point. (My personal feeling is that the use of self-locking should be more focused on the horizontal direction of force, that is, "drag, pull" rather than the vertical "step, mention")
(3) Use a code table with a cadence as a physiological feedback, step by step to increase the speed, every time you want to ride comfortably for 5 minutes at this speed.
(4) Each ride takes a few minutes to pedal with high speed, and the last 5 minutes when warming up is the best time.