If you want to be able to ride a bike like a young man in his 20s when you are in your seventies, or sign up for extreme sports such as Wuling, Central Mountain Range, and One-Day Twin Towers, then you can't cram at the last minute, you have to seriously start planning your cycling career! Otherwise, human nature is inherently lazy. If you can act according to the plan, you will certainly be able to keep up with the times. On the contrary, it is not surprising that some people become lazy without a schedule. It depends on your choice!
Table of contents
- Training is not a monotonous routine
- The wonderful side effect of self-produced endorphins
- Keep turning like a power train
- Periodization training method alternation plan X the cornerstone of fitness training
- Step 1: Planned Change
- Step 2: The only constant in this world is change
- Step 3: Rest is for a longer journey
- Step 4: Which parts of the body have become stronger?
Training is not a monotonous routine
Although the word "training" sounds a bit unpleasant and seems to be very hard (be confident and remove the word "seems"!), training is not an easy thing. If you can thoroughly understand that training is not a routine work, but a systematic course. During the process, the riding distance will be staggered with the difficulty level, and weight training other than cycling will be included, so it will be more challenging and fun besides being boring. In fact, as long as you understand the advantages and benefits of training, you will start to look forward to it more and even fall in love with the transformation journey of fitness and self-training.
The wonderful side effect of self-produced endorphins
Training can make the brain secrete endorphins steadily. In addition to making people relax and keep happy, it also has an immediate effect on improving physical fitness. When you look younger and find that your physical fitness is better than that of young kids, the sense of accomplishment will definitely be exciting. Empathy training is like falling in love. Only when you truly understand each other can you truly fall in love with each other. In other words, if you don’t understand the logic of training, you can’t fall in love with training. After all, the melon you force to pick is not sweet. Sooner or later, your body, mind and soul will give up over time, and then you will fall into the abyss of retaliatory obesity and depravity.
Keep turning like a power train
To live, you have to move. The ultimate goal of life is to keep your body moving so as to achieve a better quality of life. When you reach this level, training is not just for developing physical fitness or losing weight, but becomes an indispensable enjoyment in your life, just like eating, sleeping, and brushing your teeth. But before we start training, we need to rethink what our motivation is for training. This is the only way to take the first step towards your new future. The next step is to strengthen your body through "periodic training" and accelerate the completion of your ultimate goal in an efficient way!
Periodization training method alternation plan X the cornerstone of fitness training
The exercise theory of "period training" lays the foundation for all current training. It is an easy-to-understand and progressive exercise method. It was originally designed for training weightlifters, but now this method has been widely adopted and even expanded to "triathlon" training such as cycling, running and swimming. As long as you follow the instructions and train with a professional " bicycle computer ", you will almost always see significant results and develop unparalleled physical fitness.
Let me start by stating the benefits of this training method.
Periodization training can develop two types of physical fitness at the same time, namely "aerobic fitness" and "structural fitness". Aerobic fitness strengthens the energy produced by the cardiovascular system (heart, blood vessels and capillaries), respiratory system (lungs), endocrine system (hormones), nervous system and muscles themselves. Structural fitness involves strengthening muscles, tendons, ligaments and bones.
Step 1: Planned Change
"Change" does not mean random. Although random training is good for health, it cannot achieve specific goals as effectively as periodic training. To put it in plain words, periodization is a series of regular and progressive physical challenges. First set a goal, and then plan your training schedule based on this goal. Divide the one-year training into four phases. The amount, duration, and intensity of training in each phase will vary, with some changes and rest periods interspersed in between. Therefore, this training method is also called "planned change".
Step 2: The only constant in this world is change
Sports researchers have found that repeated fixed training will eventually lead to physical stagnation, also known as "general adaptation syndrome." The human body has excellent adaptability and can effectively withstand increasing loads in a short period of time, but it will eventually fully adapt at a certain critical point and then stop at a plateau and cannot continue to strengthen.
For example, if your road bike training route only includes Fengguizui , Songshupo or Zhongliaoshan, it may be a little difficult at first, but your body will eventually "learn" how to complete the task efficiently. But after a while of doing the same training, your muscles will stop getting stronger because your body has established neural pathways that allow you to use less muscle to complete the same work, and those muscle groups that are not used will become weaker.
Step 3: Let stress become nourishment instead of the straw that breaks our back
The solution is very simple, which is to compress the body first, then rest appropriately, and then increase the compression again, repeating the cycle over and over again. This is the essence of "cyclical training". Adding new training content can encourage muscles to recruit more muscle fibers in different ways, thereby stimulating muscle growth and achieving the ambitious goal of enhancing overall muscle strength.
Step 4: Rest is for a longer journey
The main reason why the period training method deliberately arranges "rest period" and "recovery period" is that the key is to match it with reasonable rest and recovery training after rigorous training. In this way, the body will respond to ever-changing challenges and consolidate the feedback received from training during the rest period. Muscle strength, speed, explosiveness and endurance can be further upgraded and optimized, and the body will become stronger.
After understanding the four steps, how should we exercise next? Don’t worry, the periodic training method includes four different periods : <Foundation> , <Building> , <Peak> and <Transition> . The next article < The 4 Stages of the Periodic Training Method > will help you solve your problems and help you better grasp the rules and key points during training, helping yourself to achieve your goals in a more efficient way.