At first glance the title of this article appears anomalous. Not so.
Nothing compares with the moments when you run with 40-45 mph and feel the road as the bike slid under the wheels. Speed has a special charm to improving their performance but, above all, must go slowly.
When going to feel like a speed to achieve their goals faster. Want to prove the people around you are good, you want to consume calories, you want to lose weight or want to go in rhythm colleagues. Um, all beginners mistake.
I know that experienced riders often have to reduce the speed. A slower speed allows the body to get used to the effort, allowing muscles to adapt to a higher pedaling frequency and trains to pull more effectively. Also you have time and you can concentrate on more technical aspects of pedaling.
Below we present two types of training that will turn into a turtle in training (like speed) but that will help you when you want to pedal with the speed of a jet.
Rolling recovery
Why it works: The fact that every day the pedal force is not going to make it stronger, you are just tired. When you train for the sport of endurance can easily fall into the trap of racing in the force that depletes your body. For most of us the hardest part of training not in climbing at maximum effort, or sprinting in force. The hardest part is to make trips that do not exceed a certain speed to pedal like crazy with great pace. But it works, of course, if working properly.
Technique: Stay on the road as flat and not very hard never run (you should easily hold a conversation). Heart rate should not exceed 50% - 60% of maximum. Do not use big gears, use maximum 39 x 17. Cadence must be high (between 100 and 120 RPM)
Frequency of training: Two trips per week are required for recovery and for professionals. Not force you to train more than five days a week. Between workouts to force you to enter a day when you do recovery. On this day you will reduce the distance by about 20% and intensity by approx. 30% (maybe more).
Sprinting at low speed.
Why it works: sprinting are by definition when they make maximum effort. Low-speed sprinting will help you improve your technique and your muscles will lead to the moment of truth when you must "break" the other cyclists to cross the finish line first. These sprinting to help you produce a water fort entire pedal rotation. Will help you develop a high cadence (a sprint at low speed you can go up to 150 RPM)
Technique: Change on a low speed (39 x 18) and runs slowly, with approx. 10 km / hour. Powerful sprints, lifted from him. Pedaling as hard as you can. After about 40 revolutions of the pedals slow down. Easy to pedal back (at least 2 minutes) and repeated several times sprint.
Frequency of training: Twice a week with a minimum of 30 minutes heating in the final 10 minutes of recovery.
AND NOT Step mismatch speed.
When you see a hill in front of you tempted to approach him with a vengeance. To get up and press the pedal. There is one problem: no one to manage to keep that pace up top.
The most common mistake I see the people I meet on the road is like a climbing approach depositing one effort that can not sustain it to the top.
Normally, the flat, an amateur cyclist produces about 250-300 Watts. If an approach to a climb with a 400 watt power will not manage to go more than 20 seconds with constant speed, then going to surrender. A wrong approach to make climbing more difficult and make you eat an excess of energy.
The conclusion is the following:
Sometimes hurt too much speed. Efforts must be made timely.
The races are often won by brains, not by feet.
Nothing compares with the moments when you run with 40-45 mph and feel the road as the bike slid under the wheels. Speed has a special charm to improving their performance but, above all, must go slowly.
When going to feel like a speed to achieve their goals faster. Want to prove the people around you are good, you want to consume calories, you want to lose weight or want to go in rhythm colleagues. Um, all beginners mistake.
I know that experienced riders often have to reduce the speed. A slower speed allows the body to get used to the effort, allowing muscles to adapt to a higher pedaling frequency and trains to pull more effectively. Also you have time and you can concentrate on more technical aspects of pedaling.
Below we present two types of training that will turn into a turtle in training (like speed) but that will help you when you want to pedal with the speed of a jet.
Rolling recovery
Why it works: The fact that every day the pedal force is not going to make it stronger, you are just tired. When you train for the sport of endurance can easily fall into the trap of racing in the force that depletes your body. For most of us the hardest part of training not in climbing at maximum effort, or sprinting in force. The hardest part is to make trips that do not exceed a certain speed to pedal like crazy with great pace. But it works, of course, if working properly.
Technique: Stay on the road as flat and not very hard never run (you should easily hold a conversation). Heart rate should not exceed 50% - 60% of maximum. Do not use big gears, use maximum 39 x 17. Cadence must be high (between 100 and 120 RPM)
Frequency of training: Two trips per week are required for recovery and for professionals. Not force you to train more than five days a week. Between workouts to force you to enter a day when you do recovery. On this day you will reduce the distance by about 20% and intensity by approx. 30% (maybe more).
Sprinting at low speed.
Why it works: sprinting are by definition when they make maximum effort. Low-speed sprinting will help you improve your technique and your muscles will lead to the moment of truth when you must "break" the other cyclists to cross the finish line first. These sprinting to help you produce a water fort entire pedal rotation. Will help you develop a high cadence (a sprint at low speed you can go up to 150 RPM)
Technique: Change on a low speed (39 x 18) and runs slowly, with approx. 10 km / hour. Powerful sprints, lifted from him. Pedaling as hard as you can. After about 40 revolutions of the pedals slow down. Easy to pedal back (at least 2 minutes) and repeated several times sprint.
Frequency of training: Twice a week with a minimum of 30 minutes heating in the final 10 minutes of recovery.
AND NOT Step mismatch speed.
When you see a hill in front of you tempted to approach him with a vengeance. To get up and press the pedal. There is one problem: no one to manage to keep that pace up top.
The most common mistake I see the people I meet on the road is like a climbing approach depositing one effort that can not sustain it to the top.
Normally, the flat, an amateur cyclist produces about 250-300 Watts. If an approach to a climb with a 400 watt power will not manage to go more than 20 seconds with constant speed, then going to surrender. A wrong approach to make climbing more difficult and make you eat an excess of energy.
The conclusion is the following:
Sometimes hurt too much speed. Efforts must be made timely.
The races are often won by brains, not by feet.