i*********5
发帖数: 19210 | 1 有车友PM我如何练习爬坡能力，我认为唯有多练才能提高。放狗搜了一会儿，觉得这篇
文章对hill repeats写的还不错，share出来供大家参考。
Cycling: How Do I Become Better?
Part 2: Increasing Strength and Force Ability
By Coach Al Lyman, CSCS
http://www.angelride.org/documents/article_cycling2.pdf
Hill Repeats:
The most effective Hill Repeat session for most serious recreational
cyclists is a session that involves 3 to 5 seated repetitions of repeats on
a moderately steep hill that are 2 to 3 minutes in duration. Remember to
choose a hill that is very low traffic and that is moderately steep,
depending on your own individual ability. You CAN use your gearing to adjust
for the steepness of the hill, in effect, “creating” the ideal grade that
you need for this session.
• Don’t use such a big gear that your cadence falls below sixty (60)
rpms! Use caution and train smart as these efforts are very stressful to
your knee joints!
• You will generally use a hill that is about a 6 -10% grade that will
take approximately 2 to 3 minutes to climb.
• Adjust gearing depending on the steepness of the hill to get the
desired effect.
• Recover by spinning down very easily before going again.
Here are some additional TIPS for effective HILL Repeats:
• When you are seated during a climb, keep the natural curvature in
your back. No hunching over! Slightly bent arms and a straight back with
your head held high will allow you to tap into the great level of core
strength you have from using Cyclo-Core and Zen!
• When you stand, think of pulling your bike UP and underneath you
rather than just simply standing. This helps maintain forward momentum.
• Similarly, when you sit down after standing, give the bike a slight
push forward as you settle back into the saddle. This keeps the bike moving
forward during that split second when it wants to come to a stop as you
transition to a seated position.
• Minimize any back and forth rocking of your body, perhaps no more
than 3-5 inches on either side.
• Look to achieve that feeling of “balance” as though you are
dancing. This allows your skeleton to help support your body weight and
minimizes the effort it takes to get up the hill!
• The best climbers establish a “rhythm” and are able to maintain
that rhythm. Experiment with tempos, breathing patterns, and other tools
that may enhance your rhythm, leading to a more sustainable pace.
• You may find that you climb more effectively if you slide back on
the saddle a bit while seated. Drop the heel and be sure to push forward
over the top of the pedal stroke to generate maximum force!
• When standing, keep your toes pointed slightly down and stay
balanced over the bottom bracket with a proud head and chest, and eyes
looking up and straight ahead.
Important Notes: Hill Repeats done correctly are MAXIMUM INTENSITY! These
WILL likely hurt – there’s just no way around it! Use caution and stop if
you feel any pain within your joints! Progress slowly over time so that you
don’t injure yourself or your desire to ride! ☺ | i*********5
发帖数: 19210 | 2 刚才又看了part １，发现作者相当牛
Part 1 – Assessing Your Cycling Abilities
By Coach Al Lyman, CSCS
http://www.angelride.org/documents/article_cycling1.pdf
"he is also a 8-time Ironman Triathlon Finisher including 3 Hawaii Ironman
finishes, and has a 10:29 IM distance PR, a 4:32 Half-iron PR, and he also
holds a 2:39 Boston Marathon PR among his over 20 marathon finishes." | i*********5
发帖数: 19210 | 3 No hills? No problem!
The No-Climb Climbing Bike Workout
These workouts will help you conquer any climb--even if you can't train on
hills.
http://www.bicycling.com/training-nutrition/chris-carmichael/no |
|
