如何訓練自行車的體能?

別以為騎自行車只是一般休閒，不用做什麼體能訓練可上路．騎自行車是全身性運動，體力．耐力．毅力都得兼備，才能做個自在自行車高手．如果你渴望享受御風而行的樂趣，那首要任務就是先將體能鍛練好．

１．建議每週至少有二次騎乘20公里以上的機會，並選擇有長坡的路段，才能鍛練肌力及肌耐力
２．初期選擇路段可以都市為主，這些車道因為路型多且安全，而且公共設施像是廁所．商家比較多

以下大概介紹一個６０分鐘的運動

０～１０分鐘（準備期）
　　準備騎自行車時，先大概做一些大關節的活動與暖身，順便檢查一下車胎．水壼．車燈等裝備是否有問題．

１１～２０分鐘（熱身期）
　　邊騎邊熱身，先以低速檔（每分鐘８０轉）的踩踏頻率，之後漸漸提高踩踏的轉速到每分鐘１００轉，就可以加重齒數比，可以重覆慢慢提昇運動強度

２１～４５分鐘（訓練期）
　　接下來才是真正訓練的登場，如果想要增加訓練效果的人，則應該加入一些高強度的訓練，以個人最高心跳率８０～９０％的強度騎一段長坡或距離．或以個人最高心跳率８５％的強度，來一段８～１６公里的計時測試騎乘．可以自行找熟悉的路段，努力去騎看看．

４６～５０分鐘（緩和期）
　　在回家的路上作緩和騎乘，以一個輕鬆的齒比，將轉速由每分鐘１００轉，降低至７０轉

５１～６０分鐘（回覆期）
　　回到家後做一些腰背的伸展，同時檢查及清理一下自行車，最後結束你一小時的練習

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　祝大家可以順利提昇自己的體能
　　　　

Posted at 2008-11-23 15:55:36

3 Response to 如何訓練自行車的體能?

  1. whos Says:

    ０～１０分鐘（準備期）
    　　準備騎自行車時，先大概做一些大關節的活動與暖身，順便檢查一下車胎．水壼．車燈等裝備是否有問題．

    ................
    十分真的夠嗎??

    2009-10-23 17:11:18
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