Some people say to “ride more”, but I think the reply “ride more” is the same as when someone asks how to lose weight and you say “exercise more”, although it is correct, it is nonsense.
To explain, warm up for 20 minutes, then keep riding for 20 minutes in FTP. FTP means the maximum power you can sustain for an hour. Or you can keep it at FTHR, which is the maximum heart rate that can be maintained within an hour. Rest for 5 minutes, ride at leisure, then do another set, then ride at leisure for 15 minutes, and go home.
Before doing it, you’d better find a road with no traffic lights, then ride for 20 minutes, try your best, feel your own threshold, and then ride at a slightly slower speed than this every time you train. The advantage of this training is that the intensity is not very high and the time requirement is not long. Very practical for ladies. The disadvantage is that the progress is relatively slow, and it takes at least two times a week to see the effect. After slowly improving, you can speed up the speed in two sets of 20 minutes, exceeding your own FTP.
The second type:
Warm up for about 20 minutes and then do 3 sets of 8 minutes each. You must exceed your FTP. The best result is that you feel that you are about to die at the end of the third set, but the training is over when you are about to collapse. Last 15 minutes of leisure riding, head home.
The intensity is higher than that of the previous training, and the time requirement is not too high. You can try again after you have made some progress. Be careful not to go too fast in the first group, or you will go crazy in the end.
The above two pieces of training are what I recommend to girls. I am particularly curious about the mentality of a certain respondent when he said “150 kilometers to explode”. Everyone’s physical fitness is different. Not everyone has the physical strength, energy, and time to ride 150 kilometers. It’s like when someone asks you how to improve your 5-kilometer performance, you answer him and say you should run a marathon and run hard. The above two training times I recommend are about 1 hour, you definitely have time, and the effect is absolutely guaranteed.
Finally, a little technical question:
Riding with a high cadence and a low gear ratio is the most effective way. Don’t worry about whether your legs are strong enough. The landlord is a girl, so she should understand where her strengths lie. Women’s muscle growth is much slower than men’s, but there is no difference in the ability to improve cardiorespiratory capacity. A certain amount of muscle is indeed very important, but if you ride a lot, you will find that road bikes do not necessarily require how much muscle, but to see whether your cardiopulmonary capacity is strong or not, and whether your body is thin or not. The leg muscles of the top sprinters in the Tour de France burst out, but they were still pulled by the seemingly weak climbers when they climbed the hill. So don’t think that you have to build muscles with a large plate, it is better to use a small plate with a high gear ratio and high cadence. What does it matter as long as the speed is the same. Generally speaking, it is better to keep the cadence around 90-100 when riding at FTP, and it is not good if it is too high or too low.
Breathing skills are very important but often overlooked. The importance of inhalation is self-evident, but the host should also pay attention to exhalation, and blow out the exhaust gas in the body with his mouth, just like blowing a trumpet.
sitting posture. Under normal circumstances, the hands are placed on the shifting handle, but when you want to go all out, you might as well try to put your hands on the handlebars. This aerodynamic posture helps to further increase your speed. You can practice attacking each other with others so that your improvement will be faster.