Bicycle in-situ training skills

The in-situ fixed car is the basic technical action of the bicycle. It is mainly divided into two types: the fixed car that leaves the ground from time to time and the fixed car that always touches the ground.

First, the form of wheels leaving the ground from time to time - Hops is divided into two types:

1. Move the front and rear wheels alternately up and down as they move forward and backward. The appearance is like a “sawboard”. The range of the front and rear wheels can be varied. It is also easier to change the overall direction of people and cars. This action is derived from motorcycle climbing and can change the placement of the front and rear wheels independently. The scope of action is when there is plenty of physical strength, or when it is necessary to change the position of the front and rear wheels.

2, jump the car, that is, two small beats at the same time, through a small amount of change in the center of gravity to adjust the placement or to maintain the overall balance. This kind of fixed car needs less physical strength, and the wheel drop range can be minimized. Features are short adjustment time and speed. The place where the action is used is: on obstacles or in a relatively narrow position.

Two: The way the car always touches the ground - TrackStands:

This is the most important way of setting up today, because it is the most widely used. The physical needs of the body are minimal, and it is possible to maintain a static state of "footlessness" for a long period of time. The center of gravity of the body can also be well stabilized in the center. The scope of use is during the exercise preparation period or the physical adjustment stage on obstacles and so on.

1, action position: see the map, the specific structure of the action is: the front wheel to the positive foot (forefoot) direction about 45 degrees, the body center of gravity most of the time falls on the forefoot, the waist is offset in the direction of the anti-foot. The index finger presses on the brake handle and can brake the wheel at any time.

The adjustment method when the body balance state changes: Take the right foot as the left foot as an example. When the center of gravity falls to the left, move the front wheel position to the left by pressing the foot pedal, and lock the brake after it is in place. When you fall to the right, release the brakes and pull the handlebars backwards. At the same time, turn some of the pedals to retreat the entire distance. This "pull" action is intended to be a little easier. You can push it forward before releasing the brake, and then pull the handlebar back with the help of the reaction force. Since the direction of the front wheels is deflected to the left by a certain angle, this "advance and retreat" approach also becomes a "left and right" center of gravity adjustment. When the right foot is the right foot, the direction is opposite.

2, practice methods: the ability to grasp the balance of the body is essential, but also the basic factors of the original car.

In order to improve this ability, we should select a gentler slope in the early stage of practice to practice the skill and cooperation in moving the center of gravity. The front wheel is high and the rear wheel is low, which is the direction of the front facing uphill. Similarly, taking the left leg as the right foot, when the index finger releases the brake, the vehicle will move backward and backward in the right direction due to gravity; when the foot is pressed forward, the vehicle will move to the left front. This alternating "loose braking and pedaling" action is also the right and left center of gravity adjustment. It can be shorter at the beginning and gradually extend the time of the train in the process of training to consolidate proprioception and improve balance.

After the skilled man moves into a flat car, it is necessary to change the center of gravity slightly more than the uphill car to the opposite foot. The reason is that the flat land does not need to step on the foot to move forward. The force on the right foot becomes smaller, and the center of gravity is not too biased toward the direction of the right foot. In the flat car, the ratio of body weight allocated to the positive and negative feet is approximately 6:4.

Must have enough patience to practice this action, the longer the car, the better. If you can set a car in place for more than 30 minutes during the practice, it will show that your balance ability has made great progress, otherwise you will have to practice more. In the initial stage of training, it is best to take a certain amount of time each day to practice the in-situ vehicle. This is not only a good practice for setting cars, but it can also significantly improve the ability of the human body to maintain balance and maneuverability of people and vehicles. It will also have a positive impact on other technical exercises in the future.