How to improve the speed of cycling on flat roads

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The rider is often concerned about his performance when climbing the hill. In fact, the cruising speed of the flat road is also an important weapon when riding.

Enhanced exercise

The following simple and efficient strengthening exercises can ideally improve the physical and psychological strength to cope with the efficiency of riding and leveling roads for a long time. Warm up for 10 minutes with a light gear ratio, and do several 10-second intermittent sprints at the end of 10 minutes, so that your feet can really warm up. The main training is two 20-minute continuous training, and the training intensity is maintained at the intensity that can last until the end of the training.

Use the heavy gear ratio, moderate resistance, and the rotation speed is about 80-90rpm. Do the light gear ratio pedaling recovery for five minutes between two trainings, and finally do the gentle pedaling of the lightest gear ratio for 10 minutes at the end.

Use only large toothed discs.

The purpose of maintaining high-speed rotation and using heavy gear ratio is to train muscle speed endurance with heavy gear ratio and high rotation speed. This training method is called BRO(Big Ring Only).

Riding on the usual training route, no matter how you ride, you should resist the temptation to change to a small dish, and step on any climbing in a sitting position to train more powerful gluteal muscles. After you do some pedaling with a slow rotation speed, you must do some high-speed rotation to balance it, so that your feet will not lose the high rotation speed of pedaling.

With indoor exercise bike

Effective strength training can be achieved on the fitness bike to improve the speed on the flat road. Squat, lunge and weight training of lower limbs. Each project is repeated ten to fifteen times, three cycles. Don't neglect your core muscle group, it can provide you with stronger strength to push a heavier tooth ratio. Doing some simple training can improve the stability of core muscles.

Finally, if you want to ride strongly on a flat road, you must have soft leg muscles and strong lower back extensibility to keep your body comfortably in a good aerodynamic posture. After finishing training, you can spend an extra ten minutes stretching to keep your muscles well stretched and soft.