Top Ten Practices for Bicycle Marathon Training

1. Train endurance to increase oxygen supply capacity - The stronger the human body's oxygen supply capacity, the more powerful it will be to force and increase the speed. Endurance is not enough, it is easy to fatigue. Of course, training endurance does not mean riding for four hours on the first ride. This is a step-by-step training process. It is best to start with one hour of riding and gradually increase to four hours for a ride.

2. Choose a reasonable speed and train your muscles to work efficiently at a frequency of 60 to 150 rpm. The higher the riding efficiency, the faster the speed. The regular cadence allows the body and legs to adapt to different speeds, making cycling more efficient. When riding on a marathon, the cadence should be 100 rpm on a downhill slope and slightly slower on an uphill slope, about 80 rpm. Prepare for both situations.

3. Seated climbing can increase strength, and standing uphill may encounter headwind disturbances. Seated climbing has the following three benefits:

1) Use better power when riding against the wind. This process is like doing weight training on the legs of a bicycle.

2) Sitting rides help improve the skills of the downhill.

3) Stepping posture can be trained when low speed and low cadence.

4. The key to successfully completing the marathon is to maintain a rhythmic ride. After the muscles have adapted to the rhythm of a certain speed, such speed can be maintained during riding. So don't forget to train your muscles from time to time. Road riding and riding can achieve the same training effect.

5. Train muscle endurance. People with strong explosive power may not have good muscle endurance.

6. Exercise explosiveness, high-intensity training every 15 to 30 seconds. After such training, the human body can better adapt to acidosis (and corresponding soreness).

7. Do 1 to 6 minutes of lactic acid tolerance interval training to improve anaerobic endurance.

8. Looking into the future, your flexibility and core strength will be greatly enhanced within a year, and you will be able to show your skills on the stage of cycling.

9. Psychological implications have a major impact on marathon riding. Stay positive and you will win 70%. A good attitude can make you more positive and optimistic.

10. Rest adjustment is equally important. Continued riding will not benefit the body. Stopping and rest will benefit your health. Therefore, there must be at least one rest day in a week. As the training intensity increases, so does the time for rest. There must also be a week-long break in January.

As you prepare for the marathon ride, you should keep in mind the various precautions. The following five misunderstandings are avoided during the ride:

1. Eager to ride too much

2. Eager to perform high-intensity cycling

3. Insufficient rest

4. Insufficient or insufficient riding distance

5. Ignore my own short board. Short board decides success or failure. For example, your climbing ability is already very strong. Usually, you should pay attention to the training of Ping Road.