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, a special skills training: understand the structure and characteristics of bicycle, can skilled operate a bicycle, do people and vehicle
coordination. Standing riding, pedaling action, right brake action, riding bicycle is downhill detours should master the basic technique
and skill training should run through the whole training plan can not be ignored. two, physical training: < p > biking although is mainly
to the leg muscles, the gluteus maximus, but development of upper limbs, abdomen and back muscles will promote special level
increased. Is the most direct way to improve leg muscles, the gluteus maximus, calf muscles, ankle strength by weight training in
physical training. Running, swimming, mountain climbing is a effective way to improve the heart lung muscle energy. three, riding
training: 1, Ping Road, hilly road endurance training, speed endurance training and sprint training, intermittent training. 2, mountain
biking training: cyclists are more concerned about climbing the mountain and hillside route for cyclists is the biggest challenge, in the
hands of the bicycle is such a saying: "if you can't climb the mountain, then you can't play". better climbing training will make you
stronger in the drivers in the road. Before accepting mountain climbing training, we must first improve their own heart and lung
function, aerobic exercise capacity, muscle endurance (anti lactic acid capacity), because these indicators play a very important role
in mountain climbing training. the relationship between mountain climbing and body weight: power, light weight and fast climbing, the
average of 5% of the slope of the mountain road on the extra weight per kilogram will be riding a 3 second per kilometer of time (for
individuals). < p > muscle strength and the ability of anti lactate: leg, knee, hip, ankle joint strength enhancement can overcome the
weight brings to the load can continue for a long time high-speed journey climbing, and in mountain climbing gear, sprint. 3, climbing
skills: riding mountain climbing is standing and sitting type riding posture, standing is generally used in the transmission, sprint, adjust
the local muscle relaxation method, a long slope road generally take sit riding type, choose the most suitable for your gear, to
maintain a uniform breathing, leg muscle suitable frequency, (every 60 minutes of pedal frequency) so you can better maintain lower
blood lactate levels and maintain physical strength. When you feel the knee and leg muscle pressure when replacing a file, keep foot
frequency. 4: initial training and training methods generally have three kinds of ;< p > median distance and slope of training (about 23 minutes) grade 3-4%, take formation repeated cycling keeps the 50-60 per minute frequency of the foot a finish to the top of the hill,
heart rate control in 100-102%. (5A) ;< p > 2 Changpo training, about 8 minutes) slope of 4-6%, repeated training, keep 50-70 per
minute foot frequency, heart rate control in 100-102%. (5>
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