9/1 RoadBikeRider Newsletter中的一些有用技巧

dukeduck

速度推进器

当你想要在冲刺、追击、摆脱中骑得更快一点，或者在任何时候你已经尽全力骑行但是仍然觉得速度不够快，解决方法或许在于心理上的调整。

将注意力集中在提高踏频上，而不是命令自己更用力地踩踏板。两者的区别对于你的身体来说很明显。“高踏频”是你的腿转得更快；“用力踩”则对你的心理以及身体造成负担——你的大脑高度紧张，肌肉绷紧，这样获得的高速将付出更高的代价。

Speed Booster

When you're looking for an extra mph in a sprint, chase or escape -- anytime you feel you're going as fast as you can but still need more speed -- the solution may be mental. Instead of commanding yourself to pedal harder, concentrate on pedaling faster. The difference is real to your body. "Faster" increases your leg speed. "Harder" produces a mental burden as well as a physical one. Your brain strains, your muscles tighten and speed comes at a higher cost.

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耐用的外胎

这是鲜为人知的事实：大多数自行车外胎可以承受的气压是其外侧标称最大气压的两倍。厂商之所以这样做是为了提高安全系数。然而知道这个事实其实对你的骑行并没有带来什么好处。实际上，将车胎充气至外胎标示的最高气压会使它们磨损得更快，更容易被割坏，转弯时抓地力变差，还有颠到你散架。对于最常用的尺寸，700*23C，不管外胎上标示多少，前轮气压打到95PSI，后轮100PSI将会带来最好的性能；大体重的车手可以在前后轮各增加5psi的气压来减少蛇咬破胎的几率。

Underrated Tires

Here's a little-known fact: Most bike tires can withstand two times the maximum pressure inscribed on the sidewall. Companies make them that way for a large safety margin. But while it's interesting to know, it's not something that will benefit your riding. In fact, even inflating road tires to maximum recommended pressure will make them wear faster, cut more, corner worse and rattle your teeth. For the most commonly used size, 700x23C, an inflation of 95 psi front and 100 rear will give you excellent performance, no matter how much pressure the sidewall says can be used. Heavy riders can go up 5 psi or so in each tire if they're having pinch flats.

___________________________________________________________ 预防抽筋

——有针对性地训练。如果你打算参加一项长距离的比赛，那就将长距离骑行加到你的训练中去。如果你是一个竞赛车手，要参加高强度的比赛，那么也要以那种强度训练。

——旅行的时候要有足够的时间去适应环境和气候。

——摄取富含碳水化合物，钙，钾和镁的食物。

——如果长时间在高温下骑行，需要在饮食中补充钠（食盐）。

——糖原储备（摄取高碳水化合物，在比赛前几天很少或者不安排训练）能够改善比赛发挥。在比赛开始前一天适度骑行一两个小时能够减少抽筋的发生。

——在比赛和骑行前和进行中充分补水。

——在长距离骑行中吃点东西。

——让你的医生评价你服用的药物。

Excerpt: CRAMP PREVENTION

---Train specifically. If you are targeting a long-distance event, incorporate long rides into your training. If you are a racer and will have surges and jumps in your races, train that way.

---Allow time for acclimatization if you are traveling.

---Eat a diet rich in carbohydrates, calcium, potassium and magnesium.

---If riding long or hard in the heat, add sodium to your diet.

---Glycogen loading (high-carbohydrate diet, little or no exercise for a few days before the event) can improve performance. Cramps are less likely if you ride moderately an hour or two the day before your target event.

---Be adequately hydrated before and during rides and races.

---Eat during long rides.

---Review your medications with your physician.

[此贴子已经被作者于2005-9-2 14:03:14编辑过]

sseeker

开元，这些是你翻译的？

dukeduck

是啊，咋了？