如何为第一辆自行车比赛做准备

Get a map of the course. Once you know the course, you can determine what type of riding you'll be doing, and what technical skills and physical fitness you'll need. In addition to looking at a map, research other aspects of the race. For example, try to find the finish times of riders in your skill group, and see if you can determine how much of the course is uphill, how much is downhill and what the grades are.

购买心率监测器，以便您可以将培训与比赛期间期望的需求相匹配。如果您为课程的不同腿设定了预定的步伐，并以这些步伐进行训练，将赫特酸盐保持在一定水平，则可以在比赛当天更好地保持这种速度。

骑课程。您不需要以比赛的步伐骑车；您只是了解自己将面临的问题以及将要面对的挑战。注意地形以及上坡和下坡的长度和成绩，因此您可以在培训期间复制这些条件。注意您使用的齿轮以及您在特定齿轮中停留多长时间。使用您的心脏监护仪，并在整个练习过程中注意您的心律。如果您不能去课程，请在您的房屋附近创建类似的路线，以便您可以练习。

购买自行车教练，以便您可以在骑自行车上锻炼。固定的自行车可能无法提供相同的阻力设置来模拟您在比赛中要使用的齿轮，或者具有与自行车相同的座椅，车把和踏板设置。

Set your bike up the way you will ride it during your race. Make sure you adjust the handlebars, seat and pedals to provide the maximum benefit for a race in which at various times you might be standing, sitting straight up, leaning forward, power stroking and sprinting.

Build leg muscles with deadlifts, squats and leg presses. Several weeks before your race, switch to muscular endurance exercises. In these exercises, you use 30 percent to 50 percent of your maximum weight, performing eight to 10 reps per set. Lynda Wallenfels, author "The Triathlete's Guide to Bike Training," suggests that you set up a calendar grid to manage and chart your training.

Train your leg muscles using an exercise bike or your bike on a trainer. Use aerobic intensities that allow you to work for 15 minutes or longer, rather than sprints, which are very high intensity and tire you out quickly.

添加Sprint训练，如果您的比赛包括冲刺，则一旦您拥有有氧基础，可以让您骑车的时间与预期的比赛时间相同。在冲刺之间，努力骑30至90秒，休息时间为90秒或更长时间。

在户外训练以模拟赛车的需求，包括横向运动，绕过转弯并在山上上下行驶。检查您将在一年中赛车的天气预报，并在可能遇到的条件下练习户外活动，包括雨。

为您的训练和赛车吃正确的食物。在您的肌肉建造期间，吃更多的瘦蛋白。在您的有氧训练期间，请吃更复杂的碳水化合物。如果您在比赛中要进食和饮水，请选择运动饮料，凝胶和能量棒以替代碳水化合物和脂肪，以及钠，钾和电解质。