Basic cycling skills
(1) Posture
The correct riding posture is: the upper body is lower, the head is slightly tilted forward; the arms are naturally bent, which is convenient for the waist to bow and lower the body’s center of gravity, and at the same time prevents the impact caused by the bumps of the bike from being transmitted to the whole body; the hands are light With a strong grip, the hips sit firmly on the seat.
(Two) pedaling
There are three types of pedaling methods for bicycles: freestyle, toe-down and heel-down.
1. Freestyle pedaling method: At present, some elite athletes mostly adopt freestyle pedaling method. This kind of pedaling method means that the angle of the ankle joint changes according to the different parts of the foot during a full rotation of the foot. The free pedaling conforms to the principle of mechanics. The direction of the force is consistent with the circular tangent formed when the pedal is rotated. This reduces the motion range of the knee joint and thigh, which is beneficial to increase the pedaling frequency, pass the critical zone naturally, and reduce the dead point. . The thigh muscles can also be relatively relaxed. But this pedaling method is more difficult to master.
2. Toe-down pedaling method: The characteristic of pedaling is that the toe is always downward during the entire pedaling rotation. This method has a small range of ankle joint motion, which is beneficial to increase the frequency and is easy to master, but the leg muscles Always in a state of tension, it is not conducive to natural passage through the critical zone.
3. Heel-down pedaling method: The heel-down pedaling method is to point up slightly and heel down 8~15 degrees. This method is rarely used in normal riding, but only a few people are in the process of riding. Use the heel-down pedaling method only when you make excessive adjustments. Its characteristic is that the muscles change their exertion state in a short time, get a short rest, and achieve the purpose of restoring muscle fatigue.
