Riders are often concerned about their performance when climbing. In fact, the cruising speed of the flat road is also a very important weapon during the competition.
Plyometrics
The following simple and efficient strengthening exercises can ideally improve the physical and psychological strength to cope with the efficiency of long-term riding and flat roads. Warm up for 10 minutes with a light-gear slalom, then do a few 10-second interval sprints at the end of the 10 minutes to really warm up your feet. The main training is two 20-minute continuous training sessions at an intensity that can last until the end of the training session.
Use heavy gear ratios, moderate resistance, slew around 80-90 rpm, five minutes of light gear ratio pedaling recovery between workouts, and 10 minutes of gentle pedaling with the lightest gear ratio at the end.
Use only large chainrings
Maintain high-speed rotation and keep using heavy gear ratio, the purpose is to train muscle speed endurance with heavy gear ratio and high rotation speed, this training method is called BRO (BigRingOnly).
Ride on your usual training route, resist the temptation to switch to a small disc no matter what, and pedal in a seated position, including any climbs, to build stronger glutes. After you’ve done some slower pedaling, you have to do some high-speed rotations to balance it out so that your feet don’t lose the high pedaling speed.
Rabbit chase game
If your willpower is not strong, it is easy to stop or lower your turn when cruising at high speed on flat roads. If you can’t increase your willpower to focus on your stomping turns, try being a bunny during group practice, and the group starts chasing a few minutes after the bunny has set off.
This game allows you to pedal harder under pressure to achieve the purpose of training. The chasing group can also maintain mutual understanding, so that the group wheel can achieve greater efficiency.
With indoor exercise bike
Effective strength training can be achieved on an exercise bike to improve speed on flat roads. Weight training for squats, lunges, and lower body. Repeat each item ten to fifteen times, three cycles. Don’t neglect your core muscles, which give you more power to push heavier gears. Doing some simple exercises can improve the stability of the core muscles.
Finally, for a strong ride on the flat, there must be soft leg muscles and a strong lower back stretch to keep the body comfortably in a good aerodynamic position. After the end of the training, you can spend an extra ten minutes to stretch to keep the muscles in good stretch and flexibility.