In cycling, there is a term that many people must have heard, he is "tread frequency", a term that is often mentioned. For cycling enthusiasts, reasonable control of pedal frequency can not only improve cycling efficiency, but also enhance cycling explosion. You want to know how it works? So let's take a closer look at the importance of pedal frequency and how we can optimize our riding experience by increasing pedal frequency.
First, what is tread frequency
Treadle frequency refers to the number of revolutions per minute in the course of riding. It is an important parameter to measure the efficiency of riding, usually expressed as Revolutions Per Minute. The level of tread frequency directly affects the speed, power output and heart rate of the rider.
Second, the importance of stepping frequency
1、A high pedal frequency means that each pedal can be more effectively converted into forward power, thus increasing riding efficiency. At the same speed, high pedal frequency can reduce muscle fatigue, because each pedal force is less, the muscles can get better recovery.
2、Reduce joint and muscle stress: Low pedaling frequency is often accompanied by hard pedaling, which increases the burden on the knee joint and muscles and already causes cartilage wear, which can lead to injury in the long run. The high pedal frequency can disperse this stress and reduce the risk of injury.
3、Improve cardiorespiratory function: High pedal frequency is usually accompanied by a higher heart rate, which helps to improve cardiorespiratory function and enhance the endurance of the cardiovascular system.
4、Exercise riding skills: By practicing high pedal frequency, riders can better control the bike and improve riding skills, especially when climbing and accelerating.
Three, how to improve the frequency of stepping
1.Scientific selection of gear ratio: The appropriate gear ratio is the first step to improve the tread frequency. When riding on flat ground, you can try to use a higher gear ratio, so that each pedal can be more easily turned, and thus improve the pedal frequency.
2.Practice smooth pedaling: Smooth and continuous pedaling is the key to improving pedal frequency. When pedaling, the heel should be kept sinking and the foot should be pushed by the middle of the sole of the foot, which can reduce the loss of strength and improve the efficiency of pedaling.
3.Interval training: Interval training is an effective way to increase stride frequency. By alternating high and low pedaling cycles, you can increase muscle endurance and strength, thereby increasing the average pedaling frequency.
4.Maintain the right riding posture: The right riding posture can help riders more effectively transfer power and reduce energy waste. Keep your back straight and your arms relaxed for better control of the bike and increased pedaling frequency.
Four: How much stepping frequency is "appropriate"
Most experienced riders will tell you that maintaining 80 to 100 revolutions per minute (RPM) is the ideal range, which not only effectively improves the efficiency of the pedal, but also reduces the burden on the knees and muscles, making your riding easier and more natural.
Why choose this range? Because too low pedal frequency means that you need to use more force to pedal, easily lead to muscle fatigue; High pedals may strain your leg muscles too much, which is also not conducive to a long ride. A treadle of 80-100 RPM is considered a kind of balance, which helps the rider maintain a stable speed and better experience the fun of riding.
This is just a general guideline. In fact, the appropriate tread frequency also needs to consider the individual's physical condition, riding environment, and the type of bicycle and other factors. For example, when climbing a hill, it may be necessary to reduce the pedal frequency to increase torque, while on a flat or downhill section, the pedal frequency can be increased to increase speed.
Step frequency is an important parameter in riding, which directly affects the efficiency and performance of riding. By increasing pedal frequency, riders can enjoy riding better, increase cycling speed, reduce the risk of injury, and improve cardiorespiratory function. Through practice and training, everyone can find the right tempo for their own, thus enhancing the riding experience.
At the same time, I wish you can find your own pedal style to face different challenges!
Post time: Dec-20-2024
