According to the principle of Newton being hit by an apple, we usually use the slope to measure the difficulty (or quantify the degree of steepness) of a slope. Slope (percentage) = vertical drop / straight line distance × 100%. Borrow a picture to give a chestnut: If the horizontal distance advances 100 meters while the vertical distance increases by 10 meters, then the slope is: 10 meters/100 meters×100%=10%. It must be distinguished here that the horizontal advance distance and the stroke are not the same things.
Climbing a hill is a physical effort, and you are out of breath every time, so how to ride mtb bike climb a hill easily and comfortably? When we increase the number of rotations, it is natural to use the muscles of all parts of the body in a balanced manner, so that we will not put all our strength on the stepping place, causing specific muscle fatigue and cramps. On the other hand, there are still many small places that should be noticed. I wonder if you have also done it?
1 Breathing is the most fundamental problem
If the breathing rhythm is intense panting, shallow breathing, taking a big mouthful, exhaling too quickly, etc., your breathing rhythm will be messed up. The whole climbing process may be 1 hour, 3 hours, or even 6 hours. , You must have the same rhythm. From the beginning to the end, try to maintain the same breathing rhythm as much as possible. Some people are used to 2 inhalations and 2 exhalations, and some people will inhale and vomit heavily. In fact, they are all the same, that is, to make the breathing rhythm consistent.
A calm breathing rhythm can make the exercise performance more stable, which is very important in various aerobic exercises. Only a smooth and smooth breathing rhythm can make the oxygen fully used, and chaotic shallow breathing will make the body unable to Effectively use oxygen. Once the symptoms of abdominal pain and dry throat appear, adjust the breathing rate immediately. In short, you should breathe in the air as much as possible under the pedaling frequency that you can accept.
A calm breathing rhythm can make the exercise performance more stable, which is very important in various aerobic exercises. Only a smooth and smooth breathing rhythm can make the oxygen fully used, and chaotic shallow breathing will make the body unable to Effectively use oxygen. Once the symptoms of abdominal pain and dry throat appear, adjust the breathing rate immediately. In short, you should breathe in the air as much as possible under the pedaling frequency that you can accept.2
Appropriate gear ratio + timely shifting
When riding uphill, the most important thing is not to pedal hard; most riders are used to using too heavy gear ratios, the speed of rotation is too low, and it is naturally quite difficult to pedal hard with both legs. When climbing a slope, some people think that the harder you step, the harder it is. Of course, young people have strong enough feet and can step on them even if they step heavily, but in fact, it is a kind of damage to the knee tissue cartilage! Cycling is for health. Wouldn’t it be worthwhile to injure your knees while cycling?
For correct uphill riding, the gear ratio should be lightened, and the pedaling speed should be used to cope with the uphill; however, due to the difference in foot strength, age, and physical ability of each person, the slope they face is also different, so there is no certain correct gear ratio. For example, it should be based on the fact that you can step on it, don’t feel dragged or need to stand up and step on it, don’t idle, and have a little speed. If you feel that the more you step on the pedal, the slower you step No more, you have to step hard with your feet, that is, the gear ratio is already too heavy, and you must shift to a lighter gear ratio.
If you are interested in training, you can ask yourself to lighten the gear ratio on the climbing section, try to change the speed, and keep yourself at a speed of more than 70 (RPM) under the condition of leg power load; to fix the speed at 70 is to Prevent yourself from stepping too hard. And a higher gyro speed can increase the power of each foot, and the loss of physical strength is also lower; although at first, you will feel that maintaining the gyro speed will be more breathless and harder, as long as you train for a long time, you will get used to this intensity. You can feel the ability to climb hills.
Usually, in our route arrangement, we don’t go straight up the hill as soon as we start. Most of the conditions will have some flat roads as a warm-up. The speed of rotation is maintained at 80rpm to 100rpm. When we start climbing, the speed of rotation is also maintained at 70rpm as much as possible. As mentioned above, the gear for changing the gear ratio must be done first, and don't wait until you start to go uphill or decelerate before changing gears. Looking back, when you increase the number of rotations, you will not be so hard to step on the chainring between 3 o'clock and 6 o'clock, and your waist and shoulders will show a more natural rhythm, and your arms can be slightly bent. The buffer space, the rest depends on the individual's muscle strength.
In addition, it is like standing up and pumping a car to step on it. It is basically used to attack, sprint, and distance from the opponent in the game. Although it looks very handsome, for knights who aim at riding Keep it in an aggressive state, so it is not recommended to stand up and pump the car; if you have to stand up and pedal because you can’t pedal, it is also too heavy to pedal, please immediately shift to a lighter gear ratio.
body relax
The so-called relaxation means that your body should not be too stiff. When many people start climbing, their upper body, waist, and wrists start to become stiff. This is because of heavy pedaling, which leads to a decrease in the number of rotations and then pedals hard, the result is that the body becomes too stiff. After climbing for a while, the waist begins to be sore, the arms become sore, and the shoulders and neck become sore. In fact, this is a series of effects.
