元数据
The Cyclist's Training Bible
- 书名： The Cyclist’s Training Bible
- 作者： Joe Friel
- 简介：
- 出版时间：
- ISBN：
- 分类：
- 出版社： VeloPress
- PC地址：https://weread.qq.com/web/reader/88442dc3643425f376232394f5739534642516d367073366f6f31494d466c6599a
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Chapter 2: Physical Performance
📌 Before you start any training session, always ask yourself this keyquestion: What is the purpose of this workout? Don’t turn a pedal until youcan answer it.在开始任何训练课程之前，一定要问自己这样一个关键问题：锻炼的目的是什么？在能够回答这个问题之前，不要蹬车。 ⏱ 2024-07-30 15:03:15
Chapter 4: Training Intensity
📌 自行车功率计只能直接测量两个数据：施加在踏板上力和踏板转动速度。施加在踏板上的力称为“力矩”，踏板转动速度称为“踏频”。力矩和踏频的乘积以瓦特为单位。虽然本书范围有限，无法深入探讨功率计的使用细节，但有一点应该很清楚：功率计有可能大大提高你的训练和比赛水平 ⏱ 2024-07-30 15:06:15
📌 Road racers spend most their race time between AeT and AnT. But raceoutcomes are almost always determined by what happens at and aboveAnT. That’s why advanced riders must be focused on high-intensitytraining. ⏱ 2024-07-30 15:10:16
Chapter 5: Getting Started
📌 稳步提高的过程意味着每次锻炼都必须有目的。你每天的锻炼不能随随便便，指望会有什么积极的事情发生，然后就莫名其妙地达到了目标。每一次锻炼，每一天，都必须专注于能让你为比赛做好更充分准备的东西。因此，每次锻炼都必须有目的。你在任何一天关注的焦点都可以是很具有挑战性的东西，比如提高力量或增强耐力。或者也可以是很轻松的东西，比如轻松地骑车，甚至休息一天，这样你就可以从头一天艰苦的锻炼中恢复过来。 ⏱ 2024-07-30 15:16:51
Chapter 6: Preparing to Race
📌 Bicycle roadracing is unique in the world of endurance sports because the raceoutcomes are determined by intermittent episodes of very high intensitythat last a few seconds to a few minutes. What average and peakintensities do you expect? How long will the peak intensities last? How doyou build those expectations into your training plan? ⏱ 2024-07-30 15:25:29
📌 当你体重增加时，即使功率保持不变，你骑车上坡也会更慢。如果你穿着重负重的背心骑车，这正是你预料会发生的情况。相反，当体重较低时，在任何给定的功率下，你都可以增加爬坡的速度。这显然是体重对有氧能力的影响。当然，当重力不是问题时，例如在平路骑行时，体重就不是劣势。这就是为什么有巨大有氧能力的大型车手在平路比赛中表现很好，但当赛道变成上坡时，他们很快就掉队了。 ⏱ 2024-07-30 15:29:39
📌 跳跃练习也被证明可以提高自行车运动的经济性。这些练习包括爆发性跳跃、跳跃和单脚跳练习。短时、高强度的爬坡练习也有助于提高经济性。这两种练习都可以提高肌肉力量，从而提高踏蹬力量。 ⏱ 2024-07-30 15:31:37
Appendix B: Workouts
📌 SS2: Isolated LegSS2: 孤立腿On a flat or slightly downhill section of road, do 90 percent of the workwith one leg while the other rests. Alternatively, on an indoor trainer usinga light resistance, the resting leg may be supported by placing the foot ona chair or stool. Spin with the highest cadence you can. Change legs whenfatigue begins to set in. Focus on eliminating the dead spots at the topand bottom of the stroke. Heart rate and power ratings have nosignificance for this workout.在平坦或略微下坡的路段，用一条腿完成 90% 的训练，另一条腿休息。或者，在使用轻阻力的室内训练器上，可以将休息的腿放在椅子或凳子上，以支撑脚。以尽可能高的节奏旋转。当疲劳开始出现时，换腿。专注于消除行程顶部和底部的死点。心率和功率等级对这项锻炼没有意义。 ⏱ 2024-07-30 16:03:32
📌 SS5: CorneringSS5：转弯On a curbed street with a clean surface and 90-degree turns, practicecornering techniques: Lean both the bike and your body into the turn, leanyour body while keeping the bike upright, and keep your body upright whileleaning the bike. Avoid streets with heavy traffic. Practice several speedswith different angles of approach. Include a few with sprint efforts bothinto and out of the corners. Heart rate and power ratings are notimportant for this workout.在一个有路缘石、路面干净且有 90 度转弯的街道上练习转弯技术：将自行车和身体都倾斜到转弯处，身体倾斜而让自行车保持直立，身体直立而让自行车倾斜。避免在交通繁忙的街道上练习。以不同的接近角度练习几种速度 ⏱ 2024-07-30 16:04:38