As a road cyclist or a regular road bike cyclist, do you have an insurmountable obstacle when climbing a hill? Climbing so fast that your heart beats, your muscles are sore, you are crawling, your posture is deformed? Take it easy, this article teaches you to start all over again with the correct form before your strength is fully built, which will make your climbs faster and easier!
You must be able to lift your head to look at the road ahead. Do not keep your head down and “hard work”. Lowering your head will indeed make you temporarily forget the long slope ahead, but at the same time, it will also make you unable to see the road ahead clearly. It’s a safety taboo, and it can also make it difficult for you to breathe properly.
The output of the abdomen is not obvious when climbing, but the abdomen actually plays the role of support. When climbing, there is a feeling of tension on both sides of the abdomen, which means that the abdomen is supporting the upper body, maintaining balance and reducing the shaking of the upper body. Riders with insufficient waist and abdominal strength have poor balance response when climbing stances, and should use sit-ups, planks, etc. to strengthen the strength of this area.
When pedaling on a climb, try to pedal with your knees close to the top tube, so that you can use the muscles of your thighs and outer thighs when pedaling down. If you are used to keeping your knees away from the frame when pedaling, you will undoubtedly be wasting your money. strength.
When you are riding in a standing position when climbing a hill, it is easier to put your palms on the brake levers. It is not easy to climb up in a standing position like Pantanl, because the center of gravity is more curved when you are forward. The lower back is more stressed, and the angle of the head makes it difficult to breathe. This trick is only used when attacking.
There are several reasons for using a standing position to climb a hill: 1. When the slope becomes steeper 2. Attack your opponent 3. Change positions to relax other muscles. Imagine that you are running on a bicycle, but the difference is that after stepping forward and stepping down to the bottom dead center, you must also pay attention to pulling up to maintain balance. This is the biggest difference from running.
Keeping the back flat allows the muscles of the lower back and the side of the abdomen to work. If you can’t get your back to flatten naturally, you may have picked a frame that’s too small or a spigot that’s too short.
Many riders have an involuntary hunched shoulder when climbing, which causes chest compression. Keeping the chest in a tight situation is just like when you go up and down stairs. The tight chest will interfere with breathing by disturbing the diaphragm, making energy conversion less efficient.
Keep the elbows slightly bent. When the legs are forced forward, the hands can be pulled back in parallel while exerting force, which will allow your whole body to move efficiently at the same time; when standing and pedaling, the hand pulling action becomes Go back and up, and use the force of the foot to step down to make a unilateral turn. Ride in a standing position on steep slopes, and use your hands to increase speed.
The gluteus maximus is the largest muscle in the human body and extends to the hamstrings of the thighs. If you can use the muscles here when you are climbing in a sitting position, it will be more efficient. The feeling of getting ready to stand up is similar. To achieve such a force state on a bicycle, you must pay attention to the upward pulling action, but it must be matched with the appropriate seat height to avoid injury to the tendon of the heel.
In fact, there is no secret to the training of climbing hills, but the best time to test the strength of the bicycle is on the climbing section. When climbing the hill, the conditions of each rider tend to be equal, and the strength and cardiopulmonary function of the players are in the This is obvious, and the muscle strength and cardiopulmonary function must be established step by step during the training process of climbing riding. Whether it is steep or slow… has a great influence, but using the above ten parts of the body as a test when climbing a hill can help you build a good foundation for your riding.