【每周一贴】关于高踏频的误区

roy

Q: I recently rode my first time trial. It was 11 km with the first half fairly flat and the rest gradually uphill. Compared to training, I used a lower gear and faster cadence. My heart rate was about 4 bpm higher in the race and my time was 90 seconds slower than in any of my 4 training rides on the same course. I had expected that higher cadence/lower gearing wouldn't raise my heart rate or slow me down. What happened? -- Bernie B.

Coach Fred Matheny Replies:  Race pressure always produces surprises. Sometimes you surprise yourself by going faster. Sometimes you get the opposite result.

In general, a higher cadence raises heart rate for the same power output. By pedaling faster, you're putting less stress on muscles and more on the cardiovascular system. So you breathe more rapidly at a high cadence in a smaller gear, while in a larger gear at a lower cadence your quads tend to burn more.

Optimum cadence is different for everyone. In a time trial you're looking for a gear and pedaling rpm that produces a balance between hard breathing and quad pain. In essence you want to equalize the stress in different locations.

My bet is that in training you chose a "comfortable" gear and went fast on the time trial course. But in the actual TT you were unable to pedal fast enough to make up for using a lower gear, so your ground speed was less.

The take-home lesson from the race is this:  It's hard to go faster in a lower gear. Holding a cadence that's 10 rpm higher is very difficult if you're near your limit. So here's what I advise:

Continue to experiment with different gears and cadences to find what's fastest for you. Then use that combination in future time trials. Trying a new technique in a race isn't likely to work well, as you learned. You'll perform best when you race like you train.

That said, in training you should try to widen your cadence range by overgearing sometimes and undergearing at other times. This will force you to pedal both slower and faster than the narrow range you're accustomed to.

Then when the grade steepens (or the headwind rises) above your comfortable gearing, you'll be better able to muscle through. Conversely, when you rev up with the help of a tailwind or descent, you'll be more efficient pedaling at a higher cadence.

roy

简要翻译：

高踏频一般都会引起心率的上升。踏频加快时，每次踩踏的力度减少，所以肌肉系统的负担减轻，而心血管系统的负担加重。所以你的呼吸会变粗。而踏频较低的时候，呼吸会好的多，但大腿会比较累。

所以关键是找出你的“最优”踏频，这应该是你的肌肉系统和心血管系统的平衡点。找出你自己的最优踏频是需要多次尝试的。

如果输出功率没有变化，高踏频不能让你更快，反而会让你更快地崩溃（心率达到极限）。

其他的TIP：

1。在训练中尝试不同的踏频范围，包括极低的，以及极高的。目的是让你的身体系统适应这样的节奏。比赛中你会用的着的。

2。顺风和下坡时，高踏频技巧可以让你更有效率。

3。顶风和上坡时，应该采用舒适踏频或更低，让你的肌肉系统发挥作用。

Dragon

受益了，一味追求高踏频是不对的

要照着适合自己的方式来骑才可以

王胖

我心律高就是因为我踏频偏高

番薯

认同。。。。顶。。。。

完颜祖儿

引用第3楼王胖于2008-06-02 13:29发表的:
我心律高就是因为我踏频偏高

身体胖，外加踏频高，直接造成心率过高，体重大的人采取重踩是有道理的，不能盲目的都去模仿阿壮的高踏频

e51164658

这帖子太好了 收益非前

品众

还在寻找合适自己的节奏

游星

LZ学习了

flyajiang

那我反了.频率太低.