山地车的训练方法（The training method of mountain bike）.docVIP

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山地车的训练方法（The training method of mountain bike）.doc

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山地车的训练方法（The training method of mountain bike）

山地车的训练方法（The training method of mountain bike） According to Rob Kislyak. Formulation of the training intensity of five stage is the good method of measurement and evaluation of training intensity. The five phase of the training intensity is based on the highest heart rate and, by controlling different heart rate zones, can quickly find many tired heart rate zones. An accurate, affordable heart rate meter is very helpful. Ambition, talent, and hard work are the prerequisites for good results, but good physical feelings are not to be overlooked. The different phases of the motion are similar to those of the rainbow, and we can easily identify each color area of the rainbow, but its much harder to say exactly where it is. The same is true between the intensity of each movement. The first stage: 60-70% of maximum heart rate This stage is mainly endurance training, at this time the training of small intensity, slow, as far as possible in the whole process of movement to maintain the same speed. It is better not to practice endurance training in group form, but to determine training according to your own needs and actual level. The second stage: the maximum heart rate 71%75% At this stage, endurance training, with proper speed and duration of 2 hours, will feel much more difficult than just long endurance training. The third stage: the maximum heart rate was 76%80% Most athletes train in this heart rate zone. For those who have not been trained or just trained, it is safe and effective. But if the first stage increases the training content and time with the rest of the intensity training phase, it will bring more harvest to most athletes. In this range, the main energy - carbohydrate gain ceases, and its reserves will be consumed every time, and must be replenished. Therefore, excessive training is not suitable for athletes development. Still, a certain proportion of conscious training should be carried out within this range of intensity. The fourth stage: the maximum hea