Nakuba ungalokothi uwenze ku-Tour de France, ukusebenzisa la maqhinga ayishumi okuqeqesha kuzokusiza ukuba ube ngumqhubi wamahhashi ongcono, osheshayo futhi osebenza kahle, kungakhathaliseki ukuthi ijubane noma ibanga uhamba nani.
1 - Ukuqeqesha ukukhuthazela kwenhliziyo
Ukugijima kwebhayisikili ebangeni elide kudinga ukukhuthazela kwenhliziyo. Lokhu kusho ikhono lomgibeli wokukhiqiza amandla emisipha yokusebenza kwamahora wokuzivocavoca okukhulu, usuku nosuku. Kunezindlela eziningi ezahlukene zokuqeqesha ukuze ukwandise ukukhuthazela. Ezinye zezinhlelo zokuqeqeshwa okukhuthazela kakhulu zihlanganisa:
- Ukuqeqeshwa Okude Okude Slow Distance
- Ukuqeqesha / ukuphumula ukuqeqeshwa
- Ukuqeqeshwa Kwesikhashana
- Ukuqeqeshwa kwesifunda
- Ukuqeqeshwa kwe-Fartlek
2 - Yakha Amandla we-Sprints
Nakuba ama-cyclists asezingeni eliphakeme ejwayele ukuqhubekela phambili endaweni eyodwa yokugibeleka, umqhubi webhayisikili ogcwele kahle uzokwazi ukugibela isikhathi eside futhi kanzima futhi esenayo "kick" noma sprint ngokwanele ekupheleni komncintiswano. Imizila yokuqeqeshwa kokuzivocavoca yindlela eyodwa yokwandisa amandla okukhipha futhi ngethemba, ukwandisa izinkinga zakho zokuwina i-sprint yeqembu.
Qalisa ngokusebenza okulandelayo:
- I-Squat : Lokhu kuyindlela engcono kakhulu yokuphakamisa abagibeli.
- Ukusebenza kwe-Stair Running : Izitebhisi zenye indlela enhle yokwakha amandla.
3 - Yidla ukudla okulungile ngesikhathi esifanele
Kubalulekile ukudla nokuphuza ukwenza umsebenzi wezemidlalo nokubuyiselwa. Kungaba inqubo eyinkimbinkimbi futhi abagijimi abaningi basebenza nabanemfuyo kanye nabaqeqeshi ukuthola ibhalansi ephelele yamakhalori nezakhi ezibenza kangcono kubo. Ngisho nezinhlelo zokudla eziyinkimbinkimbi kunazo zonke, yiza lezi zimiso eziyisisekelo:
- Amanzi ngokubheja ezemidlalo : Okungcono kubadlali?
- Isikhathi sokuzivocavoca : Funda ukuthi ungazitholela kanjani ukuze ufunde kahle.
- Isidlo Sokuzivocavoca : Funda ukuthi ungadla kanjani ukuthola ukulungiswa okulungile.
4 - Qiniseka ukuthi ibhayisikili lakho likufanele
Kungakhathaliseki ukuthi uhlobo luni lwebhayisikili, ukugibela ibhayisikili elikuhambela kahle kubalulekile kokubili ukunethezeka nokusebenza kahle. Uma unezintamo, ukubuyela emuva, noma ubuhlungu bamadolo, izilonda zesigqoko, noma isandla noma unyawo unwabu, ibhayisikili lakho cishe alihambisani kahle nawe. Ukuhamba kahle kwebhayisikili kungakuthuthukisa nokusebenza kahle kwe-pedaling kanye ne-aerodynamics futhi empeleni kukwenze ngokushesha. Kubalulekile futhi ukuqinisekisa ukuthi i- helmet yakho ifanelana kahle nokuthi konke okusebhayisikili yakho kusebenza ngaphambi kokuba uqale ukuhamba kwakho.
5 - Ungakhohlwa ukuchofoza
Izincomo zokweluleka noma ukususa ushintsho unyaka nonyaka futhi kusukela ochwepheshe kuya kochwepheshe. Kodwa-ke, ngenxa yokuphindaphindiwe kwebhayisikili, kubalulekile ukuba abagibeli bamabhayisikili balondoloze ukuguquguquka kwemvelo kanye nokulinganisela kwemisipha kwamanye amaqembu omzimba. Ama-cyclists avame ukuthuthukisa ukuqina kwamasipha ngaphakathi kwe-hamstrings, i-hip flexors, kanye nesifuba uma lezi zinhlanzi zingasakazwa njalo.
6 - Thuthukisa ikhono lakho lokuphatha ibhayisikili
Abahamba ngebhayisikili abahamba ngamabhayisikili banamakhono okwenza ibhayisikili amangazayo. Zizibushelelezi emaceleni, zizinzile ezihlahleni, ziyazi izimo zomgwaqo kanye nomgwaqo. Abahamba ngebhayisikili abanekhono bahamba ngokubikezela futhi balandela imithetho yomgwaqo.
Ukubheka okuhle kwebhayisikili kuyadingeka uma uhlela ukugibela emigqeni yokuhamba lapho abagibeli behamba khona phakathi kwamasentimitha omunye ukuze bazuze inzuzo ye-aerodynamics. Esigodlweni, umgibeli ohola ulwa nokumelana nomoya futhi udala uhlelo olusindisa abanye abagibeli kuze kube ngamaphesenti angu-30 emandla abo. Lolu hlobo lokugibela ludinga ikhono lokuphatha ibhayisikili elikhulu.
Uma ufuna ukuthuthukisa ukuphathwa kwebhayisikili, hamba nabagibeli abanekhono, uthathe inkambo yokuphepha yebhayisikili, noma ujoyine iqembu elungisiwe lendawo bese ubuza imibuzo mayelana nokuthuthukisa amakhono akho wokuphatha ngebhayisikili.
Lalela Funda Kudivayisi kuphela Kwengeziwe Buka Kufakiwe 7 Do Not Go It Alone
Ukuqeqesha usuku nosuku kungase kube ukuphela kokuqeqesha okuphelile. Ukuze uthuthukise ibhayisikili yakho kanye nemiphumela yakho, kufanele ucabange ukujoyina ibhola lendawo noma ibhayisikili yokugijima efana namakhono akho nemigomo yakho.
Ukuba yingxenye yeqembu kubalulekile futhi uma ufuna ukugijima emncintiswaneni wokuncintisana. Amasu weqembu kanye namaqhinga ayiyingxenye enkulu yawo wonke umjaho webhayisikili.
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8 - Thola Ukuphumula
Ungakhohlwa ukubaluleka kwezinsuku zokuphumula uphinde uqeqeqe ukuqeqesha ibhayisikili. Ukuphumula nokubuyiselwa kubalulekile ukuze kuzuzwe ukusebenza okuphakeme kunoma yimiphi imidlalo. Ukwehlisa, ukusikhipha, ukulala , kanye nokuphumula okuvamile kuvame ukusetshenziselwa abagijimi bezemidlalo ukuze babuyiselwe ekusebenzeni kwabo okufisa .
Ukweqa ngokweqile kungenzeka kubagijimi abaqeqesha njalo futhi bephakeme kakhulu. Kubalulekile ukubuka izibonakaliso zokudlula phambili nokulalela umzimba wakho uma ubiza ukuphumula.
9 - Ukuzivocavoca Ukuhamba Ngebhayisikili
Uma umdlalo wakho oyinhloko uhamba ngebhayisikili, kubalulekile ukuphuma ngebhayisikili bese wenza kancane ukuqeqesha ngezikhathi ezithile. Lokhu kubaluleke kakhulu ngesikhathi sonyaka, kodwa ukugcina ukuguquguquka nokujabulela olunye uhlobo lokuzivocavoca unyaka wonke kungenza imisipha yakho ilinganise futhi ikusize ugweme ukulimala ngokweqile.
Ukuqeqesha ngendlela efanayo ngosuku nosuku kuvame ukuholela ekuqineni, ekukhathaleni, ekukhunjweni futhi kwenza kube lula ukulimala noma ukushisa. Ungagcina ushayele intaba bese uhluleka ukubona noma yikuphi ukuthuthukiswa okungeziwe. Abagijimi baka-Elite basebenzisa isikhathi esikude ukuze baxube futhi bashintshe ukusebenza kwabo njalo ngemva kwamasonto ambalwa noma izinyanga ezimbalwa.
10 - Gqoka ukuhamba ngebhayisikili-Izembatho eziqondile
Izambatho zokuhamba ngebhayisikili zingase zibuke kancane ekuqaleni, kodwa izingubo ezikhethekile zikhonza ngenhloso.
Izembatho : Izambatho eziqinile-zenzele ukunciphisa ukuphikiswa kwemimoya kanye nokwandisa ukubonakala. Amashothikhathi ane-padding ekhethekile ukuze aqede ukushisa futhi akhulise induduzo esikhwameni, futhi yebo, kufanele agqoke ngaphandle kwezingubo zangaphansi.
Izikebhe zebhayisikili : Abaningi bamabhayisikili manje bagqoke izicathulo ezikhethekile ngezihlungi ezinamathiselwe ku-pedal ngokuchofoza bese zikhishwa nge-twist. Lokhu akugcini nje ukwandisa ukusebenza kahle kwebhayisikili (ungadonsa uphinde uqhube phansi phansi) kodwa futhi ukwandisa ukuphepha.
Isihluthulelo sebhayisikili : Isigqoko sesithuthuthu siyisiqeshana semishini yokuphepha. Ayikho imikhosi yebhayisikili evunyelwe ukuvumela umgibeli ukuba ancintisane ngaphandle kwesigqoko.