Cycling Class: Self-training for long-distance riding: Learning self-control is the key

In order to prepare for a long-distance ride (such as cycling around Tibet, around Taiwan, around Qinghai Lake, around Hainan, etc.), it is very necessary to do an appropriate long-distance ride every week. Through weekly cycling, our aerobic capacity and muscle endurance will inevitably improve, but this must be based on the correct grasp of cycling rhythm and method.

We often see such scenes: soon after setting out or just arriving in the suburbs, everyone gets excited when they see the road suddenly opens up, and rushes forward with all their might, or competes with each other or rides along with other cars... If the distance you plan is more than 100 kilometers, the result is often that when you set out on a journey, you are like a spirited general, but when you are about to come back, you are exhausted... I don't know how to describe it. Then I fell into a deep sleep and was still exhausted the next day.

If you can't recover well the next day, you should take a good look at your riding process. I'm afraid your muscle tissue and other body functions have been damaged, which means that instead of improving yourself, you may have hurt yourself during this ride.

In fact, training is about quality rather than quantity. If the training method is scientific, a 10-kilometer ride will be much more effective than a 100-kilometer ride without any clue! I think if you want to improve your ability through long-distance riding, please refer to the following points:

1. Cultivate the joy of long-distance travel rather than fear

The method is to ride easily. If you have a heart rate monitor, you should control your heart rate at around 70%, and it is best not to exceed 80%. If you don't have a heart rate monitor, you'd better control the speed at 26-28 km/h (I mean on flat roads). Ride in an easy gear ratio (definitely!).

Many people must have seen that people who really ride long distances usually ride slowly. In such riding, "speed" is a supporting role, because you have to understand that long-distance riding exercises your aerobic capacity and the endurance of your legs. As the saying goes, "a tall building starts from the ground", this is basic training and the beginning of all improvement. See the mountains and rivers, learn to avoid fatigue during long journeys, and be good at adjusting your physical fitness with your mood. Gradually you will like long-distance riding and get used to staying in the car for 4-5 hours in a row.

2. Many friends may doubt that their speed can not be improved during this ride.

Well, okay, you can do some interval sprint exercises at the end of the ride (if you are not in good physical condition, don't do it), sprint every 3 to 5 minutes, one kilometer each time, and do it three to five times. When it comes to sprinting, you should naturally try your best. Use a heart rate monitor to observe your heart rate. Remember that no matter what gear ratio you use, you must ensure that the frequency is above 100 times, preferably 120 times.

The reason why I think high-intensity interval training should be done near the end of the day is that everyone can practice with all their strength without any psychological burden. Another point: if anything happens, it is close to the city and easy to deal with.

3. Learn to control yourself. This is very important.

It is easy to get excited when the road is wide and sparsely populated. Although 70% to 80% of people on earth know this view, not everyone can do it. Learning to control is the key to success!

4. Almost forgot

Never travel on an empty stomach. If you don't eat anything an hour before departure, it will be useless even if you don't replenish your energy bars for the Tour de France every few kilometers during your subsequent ride. Remember to drink some water every 15 minutes, don’t wait until you’re thirsty to drink!

5. Don’t forget the reason

You are well aware that every driver is a potential killer and there are many unexpected dangerous situations.