安吉山训照片(不忽悠)

蓬莱仙翁

星期六日两天，风挺大的，人轻嘛！一不小心就被吹到山顶了，不好意思了小王，等你重量减下来了，咱们再重新来过。

小钰

呵呵  我的极限了！！！！！：）  
2趟可以了      我的兴奋点还没到 呢 怎么地？？？！！！

roy

转贴一篇关于爬坡如何防止背痛的文章（没空翻译），希望你们爬坡爬的更快乐！

How Can I Prevent Back Pain on Climbs?

Q: I know you're familiar with riding in southern Arizona, so you probably have heard of our local monster hill, Kitt Peak. Every time I do this climb, my lower back just kills me. What would you recommend to minimize the pain? -- Andy M.

Coach Fred Matheny Replies:  Kitt Peak makes my back hurt just thinking about it. Did you know those aren't really telescopes on top? They're pain generators aimed at unsuspecting cyclists trying to get up the hill.

Any steep-and-long climb is likely to cause back stress no matter how strong you are or how well your bike fits. Exerting great pedaling force at a slow cadence requires your low-back muscles to work extra hard. They eventually fatigue and ache.

Check your saddle height. A seat that's a bit too high may not cause back pain in mild terrain when you aren't putting lots of pressure on the pedals. You might even unconsciously toe-down your feet a bit to compensate.

But when you push hard on a climb, your heels drop and shorten your leg/foot combination. Your saddle suddenly becomes too high. Your hips rock and your back hurts.

Also, steep climbs mean that gravity is pulling you to the rear of the saddle. Your bike is tilted up at 10-15%. This has the same effect as riding on the flat with your saddle slid way back on the rails -- something known to cause back pain.

There is no sure-fire solution. But you can do these things to reduce the stress:

---Climb more often so that Kitt Peak isn't such major trauma.

---Make sure your gearing is low enough so that steep climbs aren't like leg-press workouts.

---Alternate standing with sitting to stretch, change your back's position and relieve tension.

---Include crunches and back extensions in your conditioning program. They're key exercises for low-back strength.

王胖

引用第23楼roy于2007-09-04 12:30发表的:
转贴一篇关于爬坡如何防止背痛的文章（没空翻译），希望你们爬坡爬的更快乐！

How Can I Prevent Back Pain on Climbs?

Q: I know you're familiar with riding in southern Arizona, so you probably have heard of our local monster hill, Kitt Peak. Every time I do this climb, my lower back just kills me. What would you recommend to minimize the pain? -- Andy M.
.......

谢谢，李哥。
看不懂~~~~~

roy

引用第24楼王胖于2007-09-04 12:32发表的:

谢谢，李哥。
看不懂~~~~~

主要内容总结下来，大致是说：

1。爬坡很容易引起背痛（下背部），这是很难避免的，但有一些方法，注意一下可以减缓发生。

2。座垫放低一点会有好处

3。经常交换姿势，立式爬＋坐式爬

4。齿轮比小一些，减小踩踏力量。

5。下背部肌肉力量训练（健身房）

粗看下来就这些， 还有一些废话就省略了，比如多爬几次就适应了之类的。呵呵，这个谁都知道。

王胖

引用第25楼roy于2007-09-04 13:13发表的:


主要内容总结下来，大致是说：

1。爬坡很容易引起背痛（下背部），这是很难避免的，但有一些方法，注意一下可以减缓发生。
.......

流泪ing,谢谢，太谢谢了

zzktony

问下，你们去的爬坡的地方具体的地址是安吉哪一块？谢谢

刘影

好地方，胖哥能否给个路线，我好去找

蓬莱仙翁

我觉得爬坡跟骑平地最大的不同在于爬坡时没有一秒钟的休息机会，就像大伙常说的，脚一停车子就要倒了，因此如何使双腿有片刻休息的机会，可能就是决定胜负的关键。我个人的体会是必须善用股二头肌及臀肌，也就是说不要垫脚尖使命的往下踩，而是要加强往后拉及向上提两者的力量，如何做我已经在另一张贴“职业车手的共同骑行姿势”上有详细的说明，有兴趣可以读一读。再强调一次，这是我个人的体会，绝对不是标准答案，但是试到目前为止似乎满有效的。

王胖

我爬下来感觉最强烈的就是"节奏"，找到这个感觉就会轻松很多。
不爬不知道，一爬吓一跳，哈哈