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What to do in winter sports in cycling?
The meaning of winter training literally seems to be that of winter training, but there are some differences in the field of bicycles. This is mainly due to the heavy snowfall in winter and the inability to carry out many races. In severe cases, even cycling is difficult. Therefore, during this time, different trainings were conducted in order to cope with the season in the coming year.
We do not have this problem in tropical countries. In winter, riding a bike is very comfortable if it is properly dressed. So for us, winter training refers to the "offseason" training method.
So what should winter training do? Mainly the following few things:
Rest:
In general, after the season, players will rest for a period of two weeks or more (or even longer), mainly to allow the fatigue accumulated during the season to recover completely.
It must be remembered that the better the body recovers, the higher the intensity in the next training and the better the result. If the body is always in a state of fatigue, just dragging a heavy body to practice, in our idioms it is called "make tired," and it does not help your growth.
2. Strengthen body structure and strength:
You will not do heavy training the first few days of the game, and you will get yourself a lot of soreness because it will directly affect the performance of the game. So during the season, the players do not do too tired training.
However, due to the fact that the Winter Training does not compete, you have a lot of time to cripple yourself. At that time, we are not training. When will we wait? At this time, it is an excellent opportunity to strengthen your core muscles and other muscles used in cycling.
3. Maintain enough stamina:
If the goal is to complete the Wuling riders in 4HR, go for a holiday or go for a 3.5HR ride. Please maintain a medium strength. In order to avoid working hard to reduce the immune system. Of course, the small fireworks that are interspersed for several 8-10 seconds is harmless. But do not try hard to climb the mountain. If you really want to climb, please climb up slowly. The mountain bike is a good idea. Hang up on the 34T big flywheel and slowly climb.
4. Improve pedaling efficiency and skills:
This is an important item for winter training because the second muscle training will destroy the coordination of your original stampede. Therefore, during the winter training, it is necessary to continue the training and exploration of stamping techniques. This can be done indoors or outdoors.
But do remember that time is not long. This kind of stepping efficiency training, over time, people because of fatigue and break the work, and under fatigue there will be two major shortcomings: First, the exercise under fatigue is very likely to lead to joint injuries. The second is that the body will only remember the trampling of “breaking a hard work†and lead you to “white practiceâ€.
So, in the winter training program I did this year, the training on stampede (there are lots of one-footed pedaling) is almost an interval of less than one minute, which is to let you improve the pedaling efficiency without breaking the power.
5. Improve your oxygen uptake (cardiopulmonary):
Endurance sports need to consume a lot of oxygen, so athletes need enough oxygen capacity to have good performance. The development of oxygen uptake capacity requires "sustained" aerobic endurance exercise. Therefore, during winter training, try to maintain as much as 40 minutes of aerobic exercise three times a week. In order to enhance the body's oxygen uptake.
There are many heart-lung training machines in the gym. You may choose two or three sets and play 20 minutes each. How to play can effectively improve oxygen uptake, you can go to search more relevant websites.
Comprehensively, the four main training items of "endurance", "strength", "skills", and "cardiopulmonary" above, after the completion of the winter training (12-16 weeks), you should have a fairly good foundation. At this time, we will enter the spring training. Pull strength. There will be the following results: "There is enough cardiorespiratory ability to support your muscles to perform powerful and skillful stamping and can last a considerable amount of time." The four foundations are integrated during the spring training, and progress will be "for granted" thing.