自行车初级训练法则（Basic training rules for bicycles）.doc

自行车初级训练法则（Basic training rules for bicycles） Bicycle primary training method As a cyclist, you must first have the ability to continue training at a certain speed. Although leisurely cycling can also develop aerobic capacity, but in the wind, slope, rapid riding will be difficult, breathless, and the legs do not listen to order. How to improve the riding speed, reach the purpose of aerobic exercise and healthy fat? According to my personal cycling experience for many years, I summarized the training principles that should be followed: 1. To improve the endurance of the heart and lung; 2, to strengthen the ability of aerobic exercise; 3, to increase muscle endurance. Heart and lung endurance is the basis, muscle endurance is enhanced, endurance of will is fundamental. If the 3 capabilities are fully developed, cyclists will enter a new phase. 1, heart and lung muscle can improve their heart rate should be determined first, the lowest heart rate can be measured in the morning before, if there is a maximum heart rate heart rate is of course the best, if not the table can be used as a fast way to soil, riding 1 kilometers (after the warm-up) times immediately measure own pulse beats per minute. The minimum and maximum heart rate were measured after training from low to high in two between the numerical (cycling, running, climbing, swimming), the best training process in more than 45 minutes, the maximum heart rate of 65% to 80% after the warm-up. That is, on the second morning after the training, then measure your pulse, such as higher than the previous days pulse (heart rate), indicating that fatigue has not been restored, but can only be relaxed activities. If normal, you can train again according to plan. When the heart rate of the first morning is below normal (measured before training), it shows that you can train at the next level. In my bike training especially in climbing, when close to the slope, respiratory rate and depth will increase, we often say that out o