Cycling class: The timing and skill of cradling force [Photos]

1. The timing of cradling: Remember to cram a way instead of playing cool to others

The following timing is suitable for cradles:

Getting started: tramping power, quick start

Uphill (including short uphill sprint, long uphill)

The perineum needs a rest: When you sit for a long time, the perineum is impassable and you need to stand up and move your muscles.

Hairpin bends uphill: At this point the speed may slow down, if the seat is stepped on, the efficiency is not high or need to reduce the tooth ratio to result in a slower speed

The following timing is not suitable for cranking:

Sand and stone pavement: The center of gravity of the vehicle is not well controlled and it is easy to wrestle

There are riders within a half meter of the next: A slight collision of vehicles can cause wrestling. In the same way, other riders should not overtake him from a close distance when they are cranking.

2. Crank's posture: the car shakes without shaking

When you first experience the feeling of a cradles, you do not have to forcefully pull the handlebars. The speed is lowered. When the right foot is to be stepped on, the car is tilted to the left; the same applies in the opposite direction. It is easier to practice on slower uphills, followed by Pingluo

To speed up the sprint, you can use the handlebars to crank the car at the same time. This will be more powerful, but generally not lasting.

3, force way

When standing and stepping, because it is unilaterally stressed (since the PP cushion is sitting on the seat cushion, it does not feel obvious). At this time, the bicycle tends to fall unilaterally. In order to overcome this tendency, the first way is to use hand-held devices. The handlebars (the side of the waist is stressed, not necessary. The novice often makes mistakes), and the second is leaning the car on the opposite side (the so-called: crank)

At the beginning of the cradles, the handlebars can be pulled up at the same time to increase the pedaling effort. The rear feet can be hooked up and jumped upwards. This can quickly pull up the speed, but it is easy to fatigue. Whether or not to perform a pulling action at the same time depends on the physical condition of the individual.

4. Crank's tooth ratio:

When sprinting, the teeth are relatively large, and long uphill requires small teeth ratio

When you wagon, you need to increase the 1-2 gear ratio compared to the normal sitting. Because the cradles relatively sit and step on, the force increases, and if you keep the original small teeth ratio, there will be the feeling of stepping on the air. one

The general cadence of the cadence is appropriate between 60-70 (ie, 1 slap on 1 lap)

5. The end of the cradles

When climbing a steep slope, we must consider stopping the cradles and then increase the tooth ratio.

If you have a heart rate chart, it's better to stop cranking when your heart rate reaches a position, because your body is already tired, but fatigue often arrives a few seconds later. If you continue to shake

Cars are easy to overshoot, leading to "blasting cylinders," having to slow down, and even get off the car, not worth the candle.

Usually need to feel more movement and exertion skills, at least to be more than 200 meters continuous cradles to achieve practical results.

The prone problems and reasons for novice cradles:

Question 1: Backache ten seconds after cranking

Reason: The car swings downwards and does not reach the position. It causes the waist to be forced laterally, causing backache. In the normal posture, the waist is almost unforced, and the cradles will not lull back for a few kilometers. When the car is shaken from one side to the other, the movement will be rapid and the handlebars will change less during the pedaling.

Question 2: knee acid

Cause: The forefoot knee and the back knee (the stepped foot is the forefoot).

If it is acid on the front foot, it feels sour when you step on it. It may still be that the cradles are not in place and the force is not crisp.

If it is acid on the back of the knee, it is reflected in the acidity of the foot as it moves upwards in the back. Indicate that the force is not correct. Normally, the back foot is almost useless

Question 3: The direction is not easy to control when cranking

Cause: The cradles are not skilled enough and should be practiced more, because when the cradles are left and right, the handlebars are likely to cause unstable handlebars. Usually you can use the lower speed and the larger ratio (ie, the small cadence) to shake, and have enough time to carefully understand the force of the feet, hands and waist.