如何練爬坡? - 單車

By Mason
at 2017-09-28T17:44
at 2017-09-28T17:44
Table of Contents
※ 引述《loser1 (拍嘎爪得白醬)》之銘言:
: ※ 引述《loser1 (拍嘎爪得白醬)》之銘言:
: 又一年快要過去,去年十一月開始每星期下班騎一次到兩次高峰路上,
: 今年二月摸魚到四月之後開始再騎,除了梅雨颱風下班太晚太累寫報告
: 等等以外,至少會兌現從園區交流道騎到城隍廟吃拉麵/魯肉飯之後再
: 騎高峰路回科學園區的日課。
: 去年年底想試試看自己有沒有騎上望高寮的能耐,跨年之夜從崇倫公園
: 騎到望高寮上面再延遊園南路->中蔗路->向上路一路溜回來。
: (跨年夜上面連腳踏車都會被塞車堵住)
: 直到上上星期六,正港吃飽太閒又想說回台中不練不行,騎上裝了閃亮亮
: 燈條的 XTC 往望高寮前進,比起兩年前騎向上路去東海還得中斷下來喘氣
: 至少現在一口氣龜上望高寮停車場不成問題(還是在停車場中斷下來打卡)。
: https://i.imgur.com/KrUil1Q.jpg
: (三色LED檳榔燈)
: 上星期五下班回家,就想起既然在 FB 上向我不運動的同學烙話一起夜騎,
: 這樣就得每周騎望高寮示威一下。
: 測了一下時間,我弟說十年前他從商店騎到望高寮最高處要十四分鐘,
: 我騎到停車場就要十七分鐘,看來體力是不如我弟當年來得好(廢話,
: 47Y/140kg vs 30Y/100Kg ....)
: 聊做記錄,勉勵一下自己每周一望高(盡量...今天下班就沒去騎高峰路...Orz)
真的不要覺得要練爬坡,就真的要去爬坡
尤其體重重的,一開始你的功率(腳力)根本無法負荷你的體重
就算你的腳力可以撐你上坡,能撐多久?
會爆膝蓋就是因為肌肉耐力不足以支撐了
體重重最重要就是先減肥(廢話)
然後把耐力練起來,也就是長途訓練(50k, 100k之類的)
在你練耐力之間,體重“應該”會隨時間下降
當然平路不是輕鬆騎,而是有速度的比如先從50k均速28當成目標
練習之中可參雜山路,但並不是要計時
而是要順順騎,讓身體習慣地心引力的拉扯
不然永遠都只能騎個10幾分鐘山路就爆了
(看看塔塔加 武嶺動不動破幾小時的連續上坡)
不是心跳爆了 就大腿爆了 最慘就是膝蓋爆了
運動是要健康的 不是要滿身傷
--
: ※ 引述《loser1 (拍嘎爪得白醬)》之銘言:
: 又一年快要過去,去年十一月開始每星期下班騎一次到兩次高峰路上,
: 今年二月摸魚到四月之後開始再騎,除了梅雨颱風下班太晚太累寫報告
: 等等以外,至少會兌現從園區交流道騎到城隍廟吃拉麵/魯肉飯之後再
: 騎高峰路回科學園區的日課。
: 去年年底想試試看自己有沒有騎上望高寮的能耐,跨年之夜從崇倫公園
: 騎到望高寮上面再延遊園南路->中蔗路->向上路一路溜回來。
: (跨年夜上面連腳踏車都會被塞車堵住)
: 直到上上星期六,正港吃飽太閒又想說回台中不練不行,騎上裝了閃亮亮
: 燈條的 XTC 往望高寮前進,比起兩年前騎向上路去東海還得中斷下來喘氣
: 至少現在一口氣龜上望高寮停車場不成問題(還是在停車場中斷下來打卡)。
: https://i.imgur.com/KrUil1Q.jpg
: (三色LED檳榔燈)
: 上星期五下班回家,就想起既然在 FB 上向我不運動的同學烙話一起夜騎,
: 這樣就得每周騎望高寮示威一下。
: 測了一下時間,我弟說十年前他從商店騎到望高寮最高處要十四分鐘,
: 我騎到停車場就要十七分鐘,看來體力是不如我弟當年來得好(廢話,
: 47Y/140kg vs 30Y/100Kg ....)
: 聊做記錄,勉勵一下自己每周一望高(盡量...今天下班就沒去騎高峰路...Orz)
真的不要覺得要練爬坡,就真的要去爬坡
尤其體重重的,一開始你的功率(腳力)根本無法負荷你的體重
就算你的腳力可以撐你上坡,能撐多久?
會爆膝蓋就是因為肌肉耐力不足以支撐了
體重重最重要就是先減肥(廢話)
然後把耐力練起來,也就是長途訓練(50k, 100k之類的)
在你練耐力之間,體重“應該”會隨時間下降
當然平路不是輕鬆騎,而是有速度的比如先從50k均速28當成目標
練習之中可參雜山路,但並不是要計時
而是要順順騎,讓身體習慣地心引力的拉扯
不然永遠都只能騎個10幾分鐘山路就爆了
(看看塔塔加 武嶺動不動破幾小時的連續上坡)
不是心跳爆了 就大腿爆了 最慘就是膝蓋爆了
運動是要健康的 不是要滿身傷
--
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at 2019-02-05T02:29
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at 2019-02-05T16:54
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at 2019-02-20T22:35
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at 2019-02-23T00:25
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