【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.

光之鹰

踏频一直都是 尽力保持95-100

蓬莱仙翁

上坡依赖肌肉，我想就是采用低踏频的意思，一般来说，爬坡时尽量控制踏频在70~80rpm之间，当然这跟个人的心肺功能；腿力及年纪有直接的关系。踏频过低，除了迅速累积乳酸而使两腿快速僵硬之外，长期也会伤膝盖，不得不小心。踏频太快则会导致心律过高，而崩溃。个人认为，爬坡时应该时时盯着马表，依据心律及踏频的高低来骑，踏频过低则立刻退档，心律过高则立刻进档。但是如果已经用最大的飞，而无档可退的话呢？那就表示自己的能力仅限于此，慢慢锻炼吧！

javen

上坡尽量依赖肌肉？？？表示怀疑。。。个人觉得应该是换齿比以保证踏频速率。

ramon

好文。

remark

学习了

weiqiud

好贴，都是以前不知道的理论。

蓬莱仙翁

我觉得，踏频的高低取决于自己的心肺功能及腿力，心肺功能有先天体质及年龄的限制，比较难靠锻炼来提升，但腿力却是比较容易锻炼的，透过重量训练，爬坡训练，甚至于平地的重踩训练，都能在比较短地时间内就让腿力明显的提升。腿力够了，就能以比较慢的踏频来达到一样的速度，进而减轻心肺的负担。
充分利用齿比及踩踏发力的感觉，来调整到最省力的踏频，比如追赶或超越其他车手时，就必须用较低的齿比，较高的踏频往前追赶，但是一旦追上了，吃到前面一位车手的风阻，就立刻马上换到较高的齿比，较慢的踏频，让心肺有片刻休息的机会。

roy

刚搜了一下，找出小武转贴的一篇好文。呵呵，也许对你找出最优踏频有帮助。

http://bbs.bikehome.net/read.php ... eyword=%CC%A4%C6%B5

100feeling

一直在寻找合适的踏频，好象蛮难的