Thought climbing method
Sit on the sofa, wear a heart rate belt and record your heart rate. Then clench your fist and bite the bullet. You will notice that your heart rate is increasing. When you want to climb a long slope, of course you want to spend all your energy on your legs-not your face. So you need to relax. Applegate highly praised "Qigong Climbing Method"-a dynamic meditation. When you start climbing a mountain, you should think of some light things in your mind: clouds, birds and fairies. When climbing, relax your body bit by bit from your eyes: mouth, chin, shoulders, chest, back, arms and palms. Applegate said, "You should try to relax your upper body. If someone only looks at your top half, he should not know whether you are climbing a mountain or riding on a flat road. " You also need to pedal lightly and dance your legs rhythmically. This is done to avoid all unnecessary tension. He said, "In this way, after climbing this slope, you will feel more comfortable, ride more smoothly and have more strength to maintain the intensity of riding."
Find the most effective riding posture
Open your chest and straighten your back so that you can inhale the most air energy. Put your hand on the brake handle and relax your arm so that your elbow is slightly wider than your hip. If you are not tall, you need to sit back a little, so that you can generate more strength when you walk down from the highest point, and at the same time try to let your heels sink when you pass the lowest point. If you are tall, you need to sit forward, so that your hips are almost in a straight line with the five links, thus generating maximum strength.
If you need to ride standing, first lower the flywheel and wait until one foot reaches the top of the pedal (2 o'clock position) before standing up, so as to reduce the total loss. Applegate suggested: "Don't lean forward when riding standing, because it will produce reaction and make the bicycle go backwards. Keep your hips directly above the seat cushion and your center of gravity directly above the five-way pipe. " You should have a feeling of running on the pedal. Let your car sway slightly from side to side, but not too big.
Increase lactate threshold
Applegate said: "The key to fast climbing is the ability to continue to exert strength and maintain high speed after reaching the lactate threshold." To improve this ability, you should do interval training of lactate threshold at least once a week, but not more than twice. Warm up fully first, and then ride at a constant speed for 10 minutes, so that your heart rate is slightly lower than your lactate threshold heart rate (the rate is lower than the average heart rate of the 30-60-minute time trial, or 70-80% of your body limit). Recovery 10 minutes. Repeat this process twice again. Then, do two 20-minute interval exercises and recover for 20 minutes. Then do interval exercise for 30 minutes.
Practice hard, practice hard.
Climbing and cycling at least one or two days a week will make you better and better. If you can use the following exercise methods when riding (one at a time), then you will "add wings to the tiger".
20 climbing sprints
Find a climbing section that takes 10- 15 minutes to complete. Start climbing when your heart rate reaches the lactate threshold. Two minutes later, I rode standing and sprinted almost at full speed.