Make sure must need to safety tips for cyclists. No lift can do without a fundamental element — effort. But there are other ingredients that contribute to the success or failure of the cyclist. Here are six important tips that Andy Applegate, a highland explorer and co-owner of Vela sports training center in Asheville, North Carolina, recommends
Keep up the rhythm
If you cross the line too quickly, you will get tired and slow down before you reach the top. Try to breathe deeply and keep your heart rate below the threshold at the beginning of the climb.
As you enter the rhythm, gradually increase your efforts until you reach your limit. The last 200 meters is the perfect place to go all out. If you begin to conquer the summit with the mind, you will have enough energy for a strong finish.
Best time to do sit ups
If you are not a 54-kilogram Spanish elevator, your ass should be in the saddle for most of the trip. Rising from the seat during the climb, you spend about 5 percent more energy. Shift the weight of your body slightly back to more effectively pedal.
Get up only when your body needs rest from a sitting position or you are going to start accelerating or pursuing. Rising, hold your ass behind so that the nose of the saddle is at the level of the hips and the weight of the body falls on the crank. If you move too far forward, load the front tire and the back tire will lose traction.
Relax your body
The entire upper part of your body should be relaxed so that you do not waste energy. A good indicator of a relaxed torso is slightly elbows apart. “Position your elbows so that they are wider than the fists,” says Applegate. “This will allow you to stay relaxed. If your elbows are squeezed, your latissimus muscles are limited, and this can make breathing difficult.”
Just the right gear
Do not be afraid to switch to the easiest gear. “Cyclists want to use big stars, but you need to keep the speed of the pedals in a comfortable range for a stable climb,” explains Applegate. Try pedaling at a speed of about 70 rpm.
What is a good power to weight ratio cycling?
The number of watts that you are capable of delivering per kilogram (2.2 pounds) of the body is the key to successful lifting. Alberto Contador’s among us demonstrate an amazing 6-7 watts per kilogram. “If you can make 5, great,” says Applegate. With the help of intensive training, this number can be raised by 5-7 percent in one season.
Here’s a reliable strategy: climb the hill for 10-30 minutes, maintaining an almost threshold heart rate value (the perceived load on a scale from 1 to 10 will be approximately equal to 8) twice a week. If you want to increase the ratio of power to weight, try to lose a few pounds.
“Cyclists often use the top of their lungs during ascents, taking shallow and uneven breaths,” Applegate says. This limits the speed and efficiency of oxygen delivery to working muscles. “Practice breathing deeply, completely filling your lungs with air,” he recommends. In addition to this, deep breathing will help you stay calm and resist stress while climbing.