It’s easy to spend time reading books and training manuals, and looking at pictures of bikes in glossy magazines.这很容易，花时间读书和培训手册，并期待在自行车的照片，在光滑的杂志。 Unfortunately none of these will help improve your cycling as much as actually getting out on your bike!不幸的是所有这些将有助于改善您的自行车多达实际上失控的骑自行车！ No nutritional advice or super-light carbon-fibre bike is any use at all unless you also spend time out on the road.没有营养咨询或超轻型碳纤维自行车是任何使用在所有除非你还花时间进行的道路上。

Try and get out two or three times a week - perhaps two evenings a week after work for a short trip (an hour or so) and once at the weekend for a longer ride (perhaps two hours, slowly increasing to three hours).尝试并获得了两次或三次一周-也许两晚一个星期后，工作行程短（一个小时左右） ，并再次在上周末一个更长的骑（也许是两个小时，慢慢增加至3个小时） 。

Tip 2 - Ignore Your Average Speed 秘诀2 -忽略您的平均时速

Most cyclists have a small computer on the bike that reports average speed, distances traveled and so on.大多数骑自行车的一个小的电脑上自行车，报告平均车速，距离旅行，等等。 This is great information to have, but your goal is not to travel as far as possible, or to have an average speed as high as possible.这是伟大的信息有，但是你的目标是不要前往尽可能或平均时速尽可能高。

The goal is (a) to have fun and (b) to increase your overall level of cycling ability.我们的目标是（一）有乐趣和（ b ）为提高您的整体水平的循环能力。 Sometimes you will feel great and other times be a bit tired.有时候你会觉得和其他伟大的时代是一个有点累。 You will need to start each ride with a slow few miles of ‘warm-up’.您将需要启动每个乘坐同一个缓慢的几英里的'热身' 。

If you set out simply to increase overall average speed, you will be tempted to ride too fast immediately you set off, without adequate warm-up, and this will lead to muscle pains and other injuries.如果您确定只是为了提高整体平均车速，你会受到诱惑而骑得太快你立即出发，如果没有足够的热身，这将导致肌肉痛和其他人受伤。

Tip 3 - Cycling Uphill 秘诀3 -骑自行车爬坡

Cycling on the flat is fine, but the sure way to improve your strength on a bike is to cycle up hills.骑自行车的单位被罚款，但肯定的方式来改善您的力量自行车是周期的上升山丘。 At first even a small hill can seem very difficult, but after a few times you will find they get easier.首先即使是小山丘似乎非常困难，但经过几次你会发现它们更容易获得。 You won’t notice small hills, and big hills won’t seem so bad.您将无法通知的小山丘，与大山似乎并不那么糟糕。 Yes they will still hurt, but the sense of achievement outweighs the suffering.是的，他们仍然会受伤，但成就感大于痛苦。

It’s not about the bike!这不是自行车！ Just because hills are difficult doesn’t mean you need a lighter bike, it probably just means you need more practice on hills.只是因为山上有困难并不意味着你需要一个较轻的自行车，它可能只是意味着你需要更多的实践山丘。

Believe it or not you will even reach a point where you enjoy cycling up hills!信不信由你，甚至会达到的地步你喜欢骑自行车了山！

Tip 4 - Cycle Intervals 秘诀4 -周期间隔

Modern thinking is that the best way to improve your level of ability is to spend 90 % of the time cycling at a reasonably leisurely pace (not too leisurely, though) with great exertion the remaining 10% of the time.现代的想法是，最好的方式来改善您的水平，能力，是花90 ％的时间骑自行车在一个合理的悠闲（不是太悠闲，虽然）怀着极大的消耗，其余10 ％的时间。

This is usually achieved using so-called intervals.这通常是实现利用所谓的间隔。 The general idea is that you cycle very hard for a short time, then spend a few minutes cycling gently while you recover, then cycle hard again…and so on.总的想法是，你很难周期很短的时间，然后花几分钟的时间骑自行车时，轻轻收回，然后再次循环很难...等等。

The length of each exertion varies, but one minute of very hard work followed by five minutes of recovery would be a good starting point.长度每消耗不同，但一分钟非常艰苦的工作之后5分钟的恢复将是一个很好的起点。

Don’t forget though, you need to do fifteen minutes warm-up cycling before you start the hard intervals.不要忘记，您需要做15分钟热身，然后再骑自行车开始了艰苦的间隔。

Tip 5 - Stay Motivated On Your Bike Rides 提示5 -住宿动机上的骑车游览

Initial enthusiasm and rapid improvements in your speed and ability might make you want to cycle all the time.最初的热情和迅速改善的速度和能力可能会使您要循环所有的时间。 This is good, but can be very harmful to your body, especially if you have spent several years without doing much exercise.这是好事，但可以非常有害的，以你的身体，特别是如果你已经花了数年没有做很多的工作。 Aches and pains can turn up that at first you don’t even associate with cycling.酸痛可以打开了，在第一次你甚至不联系循环。

It’s better to cycle three or four times a week and want to do more, than to cycle every day and get fed up with it.这是更好地循环3次或4次一个星期，并希望做更多的事，而不是每天周期并获得厌倦了它。 If you want a few days off from cycling - no problem!如果你想几天后从自行车-没有问题！

There are numerous ways to improve your cycling speed and fitness.有许多方法来改善您的自行车速度和体能。 Read some of our articles about阅读我们的一些文章 road bike cycling公路自行车 and in no time at all you’ll be joining your local cycling club!在任何时间，所有您要加入您当地的自行车俱乐部！

– About – -关于-

By Marcus Smith由马库斯史密斯

Source:来源： Cool Biking Zone冷自行车区

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