山地车踏频技巧（Mountain bike frequency riding technique）.doc

山地车踏频技巧（Mountain bike frequency riding technique） Many people may not have the concept of cadence, in fact, this bicycle exercise is a very important parameter, to maintain a stable step frequency not only can greatly increase the riding efficiency, can effectively prevent joint injuries! The muscle is like elastic, pull fast to do in order to put a higher efficiency on some of our play a camel should understand, Use the Duke car riders can refer to the following table, compared to the above speed ratio, and your speed, with the speed ratio of more than the table on the speed of qualified, can not reach all of the frequency is too slow! (but for reference only) Here are some of the topic of frequency riding, for your reference: (riding from China) Stepping frequency is the number of foot turns in 1 minutes. By increasing your frequency ability, you save limited energy and lactic acid capacity in your muscles. No matter what kind of road you ride, do not pay attention to speed and maintain the pedaling frequency at the optimum frequency. You will get the best energy output power ratio. Riding on the right foot can also help prevent knee injuries. In general, non competitive long distance cycling keeps 85-95 of the pedaling frequency relative to durability, and is less prone to fatigue. Foot frequency training is a long-term conscious training process. Attention should be paid to keeping the body stable at high frequency, not because of the increase of frequency, but also the left and right swings of body and up and down. The road is good 90-100 cadence, climbing the long 70-80. In the absence of a frequency meter, keep in mind the speed at which each gear is fitted with a frequency of 90 and the speed at which the frequency is 100. Then look at the table to display the instantaneous speed, adjust the transmission, the cadence has remained at 90 - 100. With the first 2, 5.6, 22 to 25 km / h, can be very good practice frequency. Take 5 minutes at this speed each time.