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With the technological development of road bikes and the evolution of racing, the situation of using a single bike to cope with various road and track conditions has changed. For example, the first-class teams in the major Tour races will prepare a variety of bikes, so that the riders can choose the right bike according to the route of the race. This is why there are now four main types of road bikes, including light climbing, aerodynamic, long-distance comfort and time trial bikes.

Of course, no matter which one it is, light climbing, aerodynamic, long distance comfort and time trial bikes are all the same road bikes, but they are made according to the needs of frame geometry, tube type and parts to highlight their performance in one aspect. So aerodynamic bikes, or climbing with, light climbing type does not mean you can not ride long distance.

But in a high-intensity race, for two riders who are also elite, the impact of the car may determine the winner; so riders will choose an aerodynamic bike to fight for the single-stop championship in a flat station, but in an alpine station they will still choose a lightweight bike to climb to have a chance to win.

If you like climbing or climbing routes that take up more miles of riding, a lighter bike can save you a lot of heartache, so you may need a lighter climbing road bike. They generally have ultra-thin tubes and ultra-light components, as well as stronger five-ways and stiffness to effectively reduce the loss of pedaling output.

And nowadays, aero has also become one of the focuses of climbing road bikes, with aero tubulars replacing round tubulars and fully hidden alignment replacing exposed alignment. In addition, handling performance and comfort have been improved, and the introduction of disc brakes has enhanced downhill and all-weather braking performance.

Disc brake road bikes are the latest trend

If you don’t want to press the brakes until your hands go numb, a road bike with disc brakes is a good choice for riders who love to challenge the mountains. Although disc brakes will definitely increase the weight, most road bikes today are able to achieve a significant degree of lightness, so they can offset the added weight of disc brakes.

The benefits disc brakes provide are not only less effort in pressing the brake, but also in the case of long brake presses on downhill slopes, which will not cause the rim to overheat or the brake skin to wear out and affect the brake performance.

Climbing strength multiplier

Gear ratio reduction and sitting training

Lowering the gear ratio is one of the most common climbing training methods. We explained that when lowering the gear ratio to increase the resistance, the number of revolutions must be maintained in order to effectively increase the power and heart rate within a controllable range, otherwise you will only blow up before you can practice. At the same time, you must repeatedly train on familiar routes before you have enough control groups to master your own ability and arrange a progressive program.

Another training method that riders must have tried is to stay seated throughout the ride. We emphasized that this is not a secret training technique, but simply because, whether it is a race or a regular ride, most of the time is sitting, and it is right to train the use of muscles in this position. But of course, riders can sit in a purposely restricted position to make the strength stronger and improve stability.

Homemade training table with slope

He explained that the biggest difference between flat ground and hill climbing is the riding position, the front wheel will be raised so that the buttocks will slide back, the rider will be forced to use the gravitational force of the upper hand to push the buttocks forward and use the hind legs that are not used when riding on flat roads. muscles. The rear hamstrings, glutes, and back muscles must all contribute to keep the core firmly in place so that the situation is close to true climbing.

Strengthening climbing muscles with weights

The first is the rowing machine, which strengthens the core of the whole body. Pulling the weight upward is equivalent to pulling the handlebar, and when the hand pulls inward, both feet will push outward, just like riding a bicycle, the power will be linked from the biceps to the back muscles, then to the glutes, quads and then ankles.

The next movement is for the ankle joint heel lift training, climbing compared to the flat road, the ankle and toe force is very large, need enough support to avoid injury, but also to complete the output of power. The last item is the rear hook leg, the rear hamstrings are not used in flat riding, but in climbing, is the easiest place to cramp, but also often this is when the importance of it will be noticed, there is practice and poor.

Fat loss rather than weight loss

“Lightweight” body is good for climbing? In fact, the focus is not here, weight loss certainly helps reduce the load of climbing, but if the muscle mass is also lost is a waste of time, we reminded that to make the body light, the fat should be lost, just like the Tour de France riders, all low body fat but full of muscle, sufficient hemoglobin and oxygen loading, in order to bring excellent performance.

The trend now is also towards all-rounders, and the king of climbing is often the best in other projects. Therefore, the refinement of climbing should return to the root and pursue a more robust body. With better physical condition, it is difficult not to make progress in climbing.”