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Cycling is both aerobic and anaerobic

Cycling is both aerobic and anaerobic. In order to make the most of your training and maximize your performance, you should change your training to accommodate both. Both aerobic exercise and anaerobic exercise will benefit your lungs and legs.

When riding a bicycle, does your strength come from your legs or your lungs?

Cycling requires the coordination of the muscle strength of all parts of our body, and the most important thing is the strength of our own heart and lungs, just like we need an engine to drive a bicycle. Therefore, in our daily exercise, we have to focus on improving the cardiopulmonary function relatively, and it is best to do aerobic bicycle exercise.

Cardiopulmonary function refers to a person’s ability to take up oxygen and convert oxygen into energy. The whole process involves the function of the heart to make blood and pump blood, the lungs’ ability to take oxygen and exchange gas, the efficiency of the blood circulation system to carry oxygen to all parts of the body, and the function of the muscles to use this oxygen.

Although running has obvious improvement in cardiopulmonary function, it is different from the muscles used in cycling. The bicycle is very strenuous when climbing, which also appropriately improves the strength of the legs, and the appropriate amount of exercises for barbell squats . Can assist in practice, but don’t always focus on running, otherwise, if the thigh is too thick, it will be easier to consume too much oxygen and fatigue when riding. What is needed when riding is endurance, not explosive power. Improving the overall cardiopulmonary function is the key. It is recommended to exercise from swimming, skipping rope, fast walking, ball sports (basketball, badminton), etc.

In riding, the strength of the upper limbs can enable oneself to better control the bicycle, which requires targeted exercises on the chest, abdomen, waist, back and other muscles.

One is to plan the training time. It is recommended not to exercise in the morning. The blood viscosity of the body is higher in the morning. Strenuous exercise is not good for the cardiopulmonary function and can easily cause blood clots.

There are similarities between aerobic and anaerobic energy

Although there are three different ways to obtain them:


Anaerobic glycolysis


For the first to happen, oxygen must be present. This is its name aerobic.

The other two do not require oxygen, so they are considered anaerobic.

If we become more scientific, in order to provide energy to the body, we use adenosine triphosphate (ATP), which is a molecule. Our body carries about 100 grams of adenosine triphosphate.

This may sound a lot, but it will only last about two seconds.

When we first started to put our body under stress, we switched to using adenosine triphosphate in our system-we used the PcR/alac system to access it.

When we need high-intensity but very short-lived effort, our body takes advantage of this. I’m talking about between 1 and 10 seconds, such as sprinting to the finish line.

After the first ten seconds, your body must find energy elsewhere. This is where anaerobic glycolysis comes into play.

This is relatively simple; your muscles break down glycogen stores (glucose) to release energy.

Similar to the PCr/alactic system, it does not rely on oxygen. It will not be a long time choice-we can talk for 4 minutes at most.

This energy burning is used by climbers and track riders. When it comes to cyclists, they rely on aerobic exercise most.

The aerobic cycle breaks down a lot of nutrients in your body, including carbohydrates, fats and proteins.

The reason this is so effective for cyclists is that it keeps your body full of fuel. As long as you want to persevere, it will use oxygen to continuously break down these nutrients.

The reason this is so effective for cyclists is that it keeps your body full of fuel. As long as you want to persevere, it will use oxygen to continuously break down these nutrients.

What is the best type of training for cycling?

You might think that if you are interested in track cycling, or are a sprinter, it is best to focus your training on anaerobic exercise and make sure that the path works as efficiently as possible.

No matter what the purpose of your training is, you should be committed to increasing your recovery process and how to best generate your energy.

Sprinter training-aerobic training

If you want to improve your PCr/alactic system, concentrate on doing high-intensity interval training. In practice, this means that you should fill up in a short time.

Your goal should be to go all out for 30 to 40 seconds, and then follow up with a recovery time of about 15 to 180 seconds. This will depend on your training goals, so the time will vary.

Long-distance running training-anaerobic training

If you want to do some anaerobic training, this also requires high-intensity exercise, but the training time is longer, including recovery and work.

You will see 1 to 4 minutes of high-intensity work-complete 90% of your best effort.

Aerobic training is very useful for getting used to long-distance riding like sports or club riding. These include cycling for approximately 2 to 3 hours at 60-80% maximum effort.

This may make it sound fairly simple, but in fact, it is not.

The difference between aerobic training and anaerobic training

1. Aerobic exercise refers to that during exercise, the human body is mainly aerobic catabolism, which reflects that the human body performs physical fitness exercise under the condition of sufficient oxygen supply. The metabolism of sugar, fat, and amino acids produces energy to supply the body’s needs. It is characterized by low intensity, rhythm and long duration. The main purpose of aerobic exercise is to increase your heart rate and exercise your heart.


2. Anaerobic exercise refers to high-speed and vigorous exercise done in a short period of time until exhaustion and insufficient oxygen supply. Or the human body’s sugar can’t keep up with the decomposition of oxygen, and rely on “no oxygen for energy.” That is, the sugar in the body produces energy to supply the body’s needs through anaerobic glycolysis. Anaerobic exercise will suddenly increase the workload of the heart and lungs, making people breathless and sweating profusely. For people with weak cardiopulmonary function, it will cause undesirable consequences.

3. Whether the exercise you are doing is aerobic exercise can be judged by your heart rate. Usually, the heart rate of aerobic exercise is generally around 130 beats per minute, which is what we call the “golden heart rate”. If the heart rate reaches 150 beats per minute, the exercise at this time will begin to be a mixed metabolism of aerobic and anaerobic metabolism. If the heart rate reaches 160 beats per minute, or even more than 180 beats per minute, the exercise at this time is already anaerobic. 

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