Professional cycling is not just about getting on the bike and pedaling, but requires a range of skills and knowledge to optimize performance and maintain safety. Are you ready with all the necessary knowledge about professional cycling skills? Today, Saffronclub will share details about the skills needed to become a professional cyclist, along with tips to improve your skills.
Professional cycling skills
Low speed force generation (enhance breakthrough ability)
A breakthrough approach to increasing speed from a slow level in racing cycling will require a specific and planned process. Here is one possible method:
- Determine the Right Speed Ratio: First, choose a high speed level that you feel comfortable with and can maintain for an extended period of time without putting too much strain on your muscles or respiratory system steam.
- Start Standing: Use a standing position to begin the process of increasing speed. This position helps increase strength and cycling performance, allowing you to move more powerfully and quickly.
- Maintain the Breakthrough: Progress cycling at high speed for about 20 seconds or until you feel the cadence is too fast and difficult. Then, slow down and switch to cycling at a slower level for about 5 minutes.
- Repeat and Do Again: Do the above cycle 8 to 10 times, repeating the process of speeding up and slowing down. This helps your body and mind understand and adapt to cycling at different speed levels.
- Focus on Technique: Throughout, focus on your cycling technique. Make sure you are using your body as efficiently as possible and maintain a steady and powerful pedaling cadence.
- Rest and Recovery: After completing the cycle, be sure to give your body enough time to recover. Rest and a balanced diet are important to regenerate energy and increase muscle strength.
High-speed sprinting (increase frequency when cycling at high speed)
High speed sprinting skills
To enhance your sprinting ability and increase your cycling frequency at high speed, you can apply the following technical and effective method:
1. Prepare Ahead
- Terrain Choice: Find a safe and wide downhill stretch that gives you enough room to accelerate without danger. The right terrain will help you easily accelerate without worrying about safety.
- Warm Up: Before starting, perform a thorough warm-up to ensure your muscles and body are ready for the workout. Stand in proper position to optimize strength and cycling performance.
2. Increase Speed and Increase Pedaling Frequency
- Starting from the slope: Starting from the hill, when you feel safe, begin to increase your speed and gradually increase your pedaling cadence. The combination of acceleration and increased pedaling frequency will help you reach high speeds effectively and save energy for the acceleration phase.
- Increase Pedaling Frequency: Pedal faster when you feel safe enough. This will help you get used to high speeds and improve your sprinting ability.
3. Maintain and Improve
- Maintain Speed: Maintain a high speed ratio and increase pedaling frequency throughout the downhill section. Focus on maintaining stability and adjusting your body to achieve a strong and continuous pedaling rhythm.
- Improve Your Technique: Always pay attention to your cycling technique, ensuring you are using your body effectively and maintaining a steady cadence.
4. Adjust and Adapt
- Uphill and Downhill Sections: When approaching the next uphill or downhill section, adjust your cycling speed and frequency depending on the terrain and road conditions. Adapt quickly to maintain flexibility and efficiency in cycling.
- Change Speed: Flexibility in changing speed to suit actual conditions, ensuring you always have control of the vehicle and your body.
5. Repeat and Adjust
- Practice Regularly: Do this cycle within your fitness range, repeatedly accelerating and increasing your cycling frequency. This helps your body adapt and gradually improve your skills.
- Technique Adjustments: After each practice, review and adjust your technique to continue improving. Pay attention to factors such as posture, pedaling cadence, and power usage.
TABATA TRAINING METHOD (INTENSITY INTERVAL TRAINING)
Tabata training not only helps you maintain high intensity during each cycle but also combines short rest intervals to increase performance and sprinting ability. Here is a detailed method:
The TABATA method is effective
1. Set Frequency and Speed
Start with a short but effortful interval: sprint for 30 seconds at maximum speed. The goal is to achieve the highest speed possible, while maintaining good technique and control. Focus on maintaining a high speed for the entire 30 seconds, focusing on each stroke to optimize propulsion and efficiency.
2. Rest and Adjustment
After 30 seconds, reduce the speed to a comfortable level that allows you to briefly rest and recover. This helps you restore energy and enhance your ability to sprint for longer periods of time. Make sure that during your rest period, you maintain a light level of activity to keep your body from cooling down completely.
3. Repeat Cycle
Perform the above cycle 5 times, ensuring the total cycling speed is not too low. This way, your body will be challenged and developed, thereby improving its ability to maintain speed and power when sprinting. This repetition helps the body get used to the high intensity and improves performance over time.
4. Cycling Regularly and Intensively
After completing the Tabata cycle, return to cycling steadily for 5 minutes. This helps your body recover and prepare for the next round of training. Cycling at a steady pace helps your cardiovascular system regulate, reducing stress after intense exercise.
5. Iterate and Continue to Improve
Perform the above two steps for 5 times, remember to change and adjust the speed and speed ratio depending on your feeling and ability. By repeating this process and continually improving your technique and strength, you will be able to improve your sprinting ability and maintain high speed in all situations, including competition. Every practice session is an opportunity for you to push your limits further and achieve new achievements in cycling.
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