proper rest
This does not mean to stop and rest, but to let the muscles rest on average during the riding process; generally, we think that when climbing a slope, we can sit back a little and let the center of gravity go backward. Most of the normal muscle range will be used in this posture, but the legs Sour? In fact, it is also a good way to change the position, move forward a little bit, or stand up and pump the car. It is also a good way to change the muscle groups to relieve tired muscles. After the change, it is best to return to the original position and continue to maintain the rhythm.
Pumping the car will consume a lot of energy in an instant. Unless you want to overtake your opponent or a small steep slope, it is not recommended to pump the car frequently. Standing up and pumping the car can change the muscle groups used. The position of holding the handlebars can also be changed interactively. Sometimes holding the handlebars, sometimes changing the handlebars, and sometimes holding the handlebars, can help the upper body switch the muscles used to achieve relief. The effect of fatigue. In addition, we can also do a little core muscle exercise at ordinary times, which can strengthen the continuing strength and stability of the abdomen and upper and lower limbs. Of course, it is also a good choice to stop and rest when you are tired!
master some skills
Head: Keep your head up as much as possible to see the road conditions ahead. Do not put your head down and "work hard". Not only will there be safety issues, but it will also affect your smooth breathing. But don't tilt your neck upwards, the lack of blood pressure in the neck will cause dizziness to the rider. In short, it is better to be more comfortable and to be able to observe the road ahead correctly.
Abdomen: The output of the abdomen is not obvious when climbing a slope, but in fact, the abdomen plays a supporting role, that is, when climbing a slope, there is a feeling of tension on both sides of the abdomen. This is the output of the abdomen supporting the upper body and playing a role of balance. The role, people with insufficient strength in the waist and abdomen have poor postural balance response when climbing, and should use sit-ups and back stretches to strengthen the strength of this area.
Seat: Under the premise of proper seat cushion height, it is very important to find the front and rear positions of the seat cushion and how much the seat cushion is tilted. Generally speaking, the center of the seat cushion will be behind the central axis of the chainring, but the exact position is It varies from person to person, and you have to try more. On the other hand, the degree of tilting of the seat cushion is mostly based on the level of the front and rear ends of the seat cushion, and the concave saddle part of the seat cushion conforms to the rider's thigh. The degree of depression of the seat cushion varies, and the user must adapt to it.
Knee: Try to pedal with your knees close to the top tube when pedaling on slopes, so that you can use the muscles of your thighs and lateral thighs when you step down. If you are used to keeping your knees away from the frame when pedaling, it is undoubtedly a waste of your strength.
Palm: When you ride in a standing position when climbing a hill, the position of the palm should be pressed on the brake handle to make it easier. It is not easy to climb up a hill with a standing position like a normal grip, because the center of gravity is more forward The bent back bears more force, and the angle of the head makes it difficult to breathe. This trick is only useful when attacking.
Standing posture: There are several purposes of using standing posture to ride uphill: 1. When the slope becomes steep; After stepping forward and stepping down to the bottom dead center, you must also pay attention to maintaining balance when pulling up. This is the biggest difference from running.
Back: Keep your back flat to make the muscles of the lower back and the side of the abdomen stronger. If you can’t make your back naturally flat, then you may have chosen a frame that is too small or a faucet that is too short.
Chest: Keeping the chest not tight is as natural as when you go up and down the stairs. A tight chest will disturb the diaphragm and affect breathing, reducing the efficiency of energy conversion.
Elbows: Keep your elbows slightly bent. When your legs exert force forward, your hands can pull back in parallel and exert force at the same time. This will allow your whole body to move efficiently at the same time; Change to the back and up, and cooperate with the force of the feet to step down to make individual turns.
Buttocks: The gluteus maximus is the largest muscle in the human body, and it extends to the hamstrings. It will be more efficient to use the muscles here when climbing in a sitting posture. The feeling is similar to the strength when you are ready to stand up. To achieve such output on a bicycle, you must pay attention to the movement of the back hook, but you must match the height of the seat cushion to avoid injury to the tendon of the heel.
self-hypnosis
Self-hypnosis is not sleeping, it's mental hypnosis! Mental hypnosis! Mental hypnosis! Find a point on the road five, six, fifteen, or six meters ahead, and imagine that there is a rope between that point and your bicycle, pulling you towards that point. It sounds silly, but it can really help you climb hills.
Climbing up a hill has to overcome gravity to do work, which causes the muscle tissue of the body to produce mitochondria, and in a state of exhaustion. Fast-paced mountain roads can easily cause mitochondria to be synthesized.
Under normal circumstances, your heart rate and breathing rate start to soar, and you can know the approximate power you consume by feeling your pedal strength and breathing rate, replacing traditional equipment monitoring methods. When you try your best to challenge the most difficult section of the mountain, you often get up and shake the car, step on it with the greatest strength, and your breathing becomes short and difficult. Although your body is doing anaerobic exercise and your body is about to collapse, the number of mitochondria in your body is accelerating. In a few days, you will find that you have the same mountain you will conquer at a faster speed.
The benefits of training on hills can be imagined. Once you return to riding on a flat road, you will feel more relaxed and stress-free. If you are riding in a team or racing, through training you will find that it is an easy thing to fly solo at will or to catch up with the riders in front of you effortlessly. Gravity and acceleration are the same things, and sports training against gravity will take your riding skills to the next level. More benefits will not be stated one by one, don't forget to strengthen your riding training.
