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As a cyclist, you certainly know that climbing is not easy. Many people like to use heavy teeth rather than hard to eat when they climb a hill, face and pain to climb up step by step.
This should not be the case with climbing. Studies have shown that using high-return speed and low-to-tooth ratio can increase your endurance and average speed.
Scientists from the University of Lyon, Spain, monitored the performance of 11 players at the two stations of the Western Conference in 2010.
The researchers monitored the rider's cycling pace, heart rate, speed, and power in two days and found that the high return speed low gear ratio was positively correlated with overall ride performance.
This study showed that when the cycling pace is increased, the tightness of the muscles of the players will be reduced, thereby reducing the overall sense of fatigue when climbing, and the cycling speed and endurance will naturally increase.
And what exactly is the principle? Let us look at the various data.
If you climb two minutes to the top of the hill at a speed of 60 rpm, it is equal to dividing all work into 120 "parts" - if you think of pedaling once per revolution as one work.
But if you return to 90rpm, that's 180.
Since the height of climbing does not change, the number of workers will increase, the power consumed by each rotation will naturally decrease, and the burden on the knee will not be so great.
Before climbing, make sure you are warming up and shift the gear to a low gear ratio.
The main purpose is to avoid generating large amounts of lactic acid when climbing, so that the legs do not listen to the call.
A steady and continuous rhythm is very important. Breathe as far as possible and step easily.
If you find that on most slopes, even if you set the gear ratio to the minimum, you may have to buy a flywheel with a large blade or change it directly to a CT disk.
Try to make yourself back faster than 80 - below this number will bring extra burden on the knee.
Lans Armstrong is famous for keeping his speed back above 100, and many Other professional players follow suit.
However, although the benefits of high-return speeds are numerous, they are not completely within reach. To maintain a high return speed, you must continue training to adapt your legs to the new pedaling method.
To increase the return speed, you must increase the pedaling efficiency, and then focus on improving the pedaling speed.
Training on the indoor training platform is a good way to concentrate on improving your pedaling efficiency.
Remember that pushing and pulling should be done when you step on the pedal, and you can keep the pedaling motion smooth.
Keep your upper body as far as possible so that you can clearly see if there is a change in the slope ahead and understand your current speed changes.
Cycling is like driving a car. The driver is the engine, and you have to shift gears correctly to get a good climb.
At the same time, make good use of your mind instead of trying to ride it. Try to save some more energy at the foot of the hill to cope with hard and steep slopes.