I guess for cyclists in Taiwan, “climbing uphill” is the easiest and most testing test of a cyclist’s ability and progress? In the early days of Taipei, people would start timing their departures from the central neighborhoods to get to Fenggukou and beyond. In central or southern Taiwan, there are some famous roads such as National Highway 139 Fengshan Temple, Chikan Peak and Tengchong. Of course, as mountain people in Taiwan, we have challenging roads like Wuling Guan Dong and Wuling Guan Xi waiting for you! (Climbing of major abilities).

(Climbing is the main ability test for Taiwanese cyclists)

Many fellow cyclists would ask me, “How can I learn to ride uphill more easily?” But, really, my impression is that there is no relaxation when riding a bike uphill. Maybe it’s like what Uncle Ben said to Peter Parker after he became Spider-Man, “With great power comes great responsibility!” When you have more power and are more physically conditioned, you have to pedal harder on the climbs. It doesn’t get easier because you get stronger; instead, you push yourself into a more difficult position!

However, there seems to be a lot of myths about hard training, such as “climb ___ hundred times”, and “cumulative climbing reps”, yet, after a few weeks, there is no improvement over the bag. We need to erase these popular myths right here and now!

Is it because there is too much in the basket or because you are having too much difficulty pushing the basket?

Cyclists may often hear things like, “Look at him, he’s so skinny, he must be a climber. So, is having a slim body suitable for uphill riding? Riding a bike up a hill is like pushing a cart on an incline. The determining factor in being able to push the basket quickly is the amount of cargo in the basket (weight) and the power capacity of the pusher (output efficiency).

However, muscle mass is directly proportional. The lighter the body weight, the inevitably lower the muscle mass, so you need to find a balance between these two factors when riding long distances uphill. As a result, we find that many athletes or cyclists are born with amazing climbing ability, but they can start to become too obsessed with training, so even though they keep losing weight, they still don’t improve through practice. Output Performance

12 điểm lưu ý dành cho người mới đi xe đạp thể thao – FORNIX

Weight Also, people may not pay much attention, however, just because cyclists are heavier does not mean they are less capable of climbing. For example, the famous Peter Sagan or retired athletes Fabian Cancellara and Thor Hushovd, although they are not physically like climbers, they still performed well in the mountain bike part of the race this season. Spring in a day.

So why is it that these cyclists can’t seem to perform as well as professional climbers in multi-day races? The number one main reason is their heat sinks. Just compared to mountain bikers, for cyclists with larger muscle mass, even if they can achieve similar climbing performance, the time required to dissipate heat or the energy expenditure on the heat is higher, so they can still handle races that last all day, but as the race stretches out, they don’t seem to have an advantage!

Therefore, we strongly recommend that when you start training uphill, you understand that the state between “weight” and “performance” is like a candle burning at both ends. First, you need to understand if you have a weight problem or if you need to improve your performance so you don’t create an imbalance halfway through your training that you’ll regret later! Second, you need to understand if you have a weight problem or if you need to improve your performance.

But do you really just want to improve your climbing ability?

We’ve just finished talking about cyclists’ fascination with uphill, and after an initial analysis of uphill training, we’re finally back to the question. Is it because I’m schizophrenic? Listen to what I have to say. The main reason cyclists love uphill is that not only are there fewer cars and fewer people, but you get a better view, and from a safety standpoint, even if you accelerate at full speed, uphill, you’re still only going 30 km/h, which is much safer than going flat.

However, as far as “improving your riding performance” is concerned, training uphill on hills will actually reduce “other riding”! That’s not going to happen. What I’ve said may sound a bit sensational. Let’s start with examples from famous cyclists so you can get a feel for the truth of this statement!

In the big three road cycling races, the Tour de France (France), Vuelta a España (Spain) and Giro d’Italia (Italy), there are certainly a lot of steep climbs and a lot of Indian climbers who emerge from them. The statue was born. However, as training becomes more scientific and intensive, you will find that being able to dominate the climbs is still not enough to turn the final result around. Cyclists who excel in time trials are just as good on the tough sections as their rivals!

Consider 2017 Giro d’Italia winner Tommy Dumoulin, and Bradley Wiggins (also a former world record holder), who won the Tour de France yellow jersey in 2012. Both have been great in the test of time, but they can also compete with mountain riders on these climbs, not to mention Chris Froome, who has dominated three major races. In recent years. Looking back at the great climbers, whether it was Andy Baker in the early years or Nairo Quintana in recent years, even though they had incredible climbing ability, they always fell short in the grind!

Cyclists who have stood the test of time can work on their climbing ability, but climbers may not be able to ride well on flat roads. After all, why is that? I remember when we were preparing for the national competition from 2011 to 2013, Taipei team coach Min Min Huang told us that practicing time challenges strengthens the threshold limit for a period of time. In the long run, this ability will not be too bad for climbing. But if you only know how to practice hard, of course your climbing ability will improve, but your rhythm when pedaling on flat roads will decline”.

As I gradually gained experience in practice, I gained a better understanding of this feeling. Here’s an example.

When an entire class lives in an authoritarian, hierarchical style of education, they all appear serious and aggressive, but in reality, they are all “passive”. Whereas there is no one watching today, the whole class will be like birds, finally free to fly, instead of being trapped. Instead, students in an open educational environment must learn to self-manage and “actively” learn in order to thrive. No matter how much today’s environment changes, this group of students will still have consistent academic performance! And that is our goal.

To practice on a flat path like an open education environment. To do high intensity workouts on a flat road, you need to perform with more strenuous activity and turn the pedals more. This also allows you to pedal at high power no matter what the situation. In contrast, ramp training is like an authoritarian method of training. It is very difficult because it has to overcome the challenges posed by hills and you have to “cope” by pedaling passively at a much higher performance.