As a cycling enthusiast, you must first have the ability to ride at a certain speed and train a distance. Although leisurely cycling can also develop the ability of aerobic metabolism, riding against the wind, riding uphill and riding at a high speed will make you feel tired, panting and your legs are out of control. How can we improve the riding speed and achieve the purpose of fitness and fat-reducing aerobic exercise?

The training principles that cycling should follow are: 1, to improve cardiopulmonary endurance; 2. Strengthen aerobic exercise ability; 3. Increase muscle endurance.

Cardiopulmonary endurance is the foundation, muscle endurance is the improvement, and will endurance is the foundation. If all three abilities can be fully developed, cyclists will enter a new stage. 1, the improvement of cardiopulmonary function should first measure your heart rate. The lowest heart rate can be measured before getting up in the morning. If you have a heart rate meter, the highest heart rate is of course the best. If you don't have a meter, you can use local methods, such as fast riding 1 km (after warming up), and immediately measure your pulse rate per minute. After measuring the minimum and maximum heart rates, train from low to high between the two values (cycling, running, mountain climbing, swimming), and the training process is preferably more than 45 minutes, that is, 65% to 80% of the maximum heart rate after warm-up.

That is, take your pulse the morning after training. If it is higher than the pulse (heart rate) of the previous day, it means that fatigue has not recovered and you can only do relaxation activities. If it is normal, you can retrain as planned. When the heart rate on the first morning is lower than the normal value (measured before training), it indicates that the next level of training can be carried out.

In riding training, especially when climbing a hill, the frequency and depth of breathing will increase as we get closer to the slope, which is what we often call breathlessness. The reason for dyspnea is that muscles need more oxygen supply at this time. Don't hold your breath in this situation, you must breathe through your mouth and nose, which is also the best time to exercise your heart and lungs.

2. Aerobic exercise ability The improvement of aerobic capacity is the most important thing for cyclists. This is what we usually call riding endurance. Bring many benefits to players: (1) improve the storage capacity of liver sugar; (2) Effectively improve the body's metabolic capacity (increase oxygen uptake); (3) strengthening the capillary tissue in muscle; (4) increasing the oxidase for burning fat; (5) Increase the release of muscle energy; (6) Give priority to using fat to release energy.

Therefore, aerobic capacity training is the central task of primary training, and athletes should spend a lot of time on this endurance training. Long distance cycling is the most basic training arrangement. According to relevant data, a training time must be more than 40 minutes, and the heart rate must reach 120 beats/min, so that the training effect is obvious. Cyclists should increase their time by 2-3 times without changing their heart rate.

This kind of training is suitable for people of different ages and different training purposes. Young cyclists can improve their performance through long-term endurance training, while middle-aged and elderly cyclists can enhance their cardiopulmonary function, improve the cleanliness and elasticity of blood vessels and improve their health. People who lose weight can get rid of fat and get a healthy and slim figure. The training mode can be single-class training, and the most ideal is long-distance multi-day cycling. It should be noted that the increase of exercise should not exceed 15%.

3. Muscle endurance training This is a high-level training content, which is used by muscles to combat fatigue caused by lactic acid accumulation and glycogen (energy) exhaustion. This kind of fatigue can be delayed through muscle endurance training. That is to say, in our daily training, some athletes ride at high speed and long distance, while others can only ride at short distance. The difference between them lies in the difference of muscle endurance. In order to win the game, we must strengthen the training of muscle endurance. The improvement of muscle endurance will also bring benefits to multi-day leisure riding, and you can ride faster and farther before your muscles get sore.

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Muscle endurance can be trained by three means: (1), a certain distance of riding training, generally within the range of 60 to 80 kilometers, the heart rate is controlled at 85-90% of the highest heart rate, and the training period can be longer, preferably more than 40 classes; (2) Interval training is the stage of improving muscle endurance. The heart rate is controlled at 90-95%, and the riding distance is 8- 10 km. The interval between each group depends on the distance, and the short riding distance is short, and vice versa. You can also train on a long gentle slope (slope 2-4%); (3) Extreme training: Compared with interval training, extreme cycling training bears more pressure on muscles, heart and lungs, the distance is generally controlled between 5 and 8 kilometers, and the heart rate is above 100%. The training interval of each group is 10 minute, and 2-3 groups are trained at a time.