A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
A PHP Error was encountered
Severity: Notice
Message: unserialize(): Error at offset 0 of 152 bytes
Filename: libraries/MP_Cache.php
Line Number: 151
A PHP Error was encountered
Severity: Warning
Message: Invalid argument supplied for foreach()
Filename: libraries/MP_Cache.php
Line Number: 170
初学者指南：爬坡技巧 -单车时代 CYCLINGTIME.com 自行车赛事报导、单车环岛路线、新手教学
初学者指南：爬坡技巧
困难但有成就感，你准备好面对坡段的挑战了吗？
-
-
发布时间: Sep 16 , 2011 00:00:00
.jpeg)
(翻译: Mark))
骑单车时，在顺风的平路上狂飙总令人心旷神宜，就像看环法赛时，最刺激的莫过于赛末的群体冲刺了。但是，说老实话，车迷们最欣赏的，还是能在硬陡的坡段上如履平地的选手。大比赛的胜负关键总是在山地站。而单车运动界有名的选手，也很少有不擅长爬坡的。
但对大多数的人来说，单车运动中，爬坡常常是最难的ㄧ环。如果你的体力不错，体重又不算重，距离短而陡的丘岭或许不是问题，但距离ㄧ拉长的话，许多人就会开始吃不消。
所以，该如何进步呢？
这个问题讲起来很复杂，但答案其实相当简单：熟能生巧。
不论你喜欢的骑车方式为何，只要你觉得可以让你比较轻松地爬上去，就继续维持吧。
不过要注意的是，爬坡时尽量专注在下半身(大腿至脚部)的动作，上半身保持不动，这样可避免浪费踩踏动能。爬坡时尽量不要站起，以训练你的大腿及背部肌肉。
如果你真的必须站起来抽车的话，请保持稳定的节奏，不要破坏你原本的姿势。
爬坡时的齿轮比可以随着坡度调低，加快你的踩踏速度，这样会更省力。当你习惯这样的踩踏速度后，你会发现你不但可以跟上其他用较重齿轮比的车手，还可以在需要时进行短暂的冲刺，例如趁着其他人在较陡的坡段速度放慢时，做出ㄧ波小爆发。
如果你常常爬坡的话(特别是长距离的坡段)，你甚至可以考虑将标准齿盘(50/39) 换成CT盘(50/34)。许多职业选手甚至会特地在爬坡之前换成CT盘，如康塔多(Alberto Contador)就会。
而训练的部份，训练量是相当重要的。喜欢冲刺或骑平路的人可能会认为在爬坡上花太多时间，会影响到他们冲刺时的最高速度，但其实只要做个几周的间歇冲刺训练，速度便会很快地回来。
每天爬个几公里的坡段不但可以增进体力，比赛时其他选手如果发动攻击，你也更有余裕能够跟上，而且体力回复的速度也比较快。
培养能应付长距离坡段的体力后，如果你还想要更为进步，我建议你可以进行速度训练。这做起来相当不容易。找ㄧ个长约1公里至2公里、坡度6%-10%的陡坡，然后开始重复进行坡段训练。当你能在ㄧ个训练周期重复六次后，便可以开始慢慢加速，以冲刺的方式攻顶，不要让自己的步调慢下来。虽然这种训练方式相当困难，但的确有效。
如果你住的地方没有陡坡，训练台是你最好的朋友。尝试ㄧ下10至20分、重齿轮比(转速约为70-80 rpm)的间歇训练，中间插入几次100 rpm的冲刺；另外再加上30秒至2分钟的高速冲刺，这样也能让你在坡段的表现更佳。
最后，维持体重也是相当重要的。不管你腿部多有力，如果体重太重，在面对上坡时总是会很吃力。这是残酷的事实。只要减个3、4公斤，你会惊讶地发现你的爬坡速度会提升许多。
祝好运！
相关文章
-
-
发布时间: Sep 16 , 2011 00:00:00
