to Jerry:
你這篇稿子 似曾相識哦
近日騎車有些感想:
看到有人形容駕馭公路車是靠迴轉速維生的
本人比較懶惰(?)
迴轉速有練(很少-皿 -) 大多去爬坡
不過騎到目前的感想是要我重踩爬坡;逆風重齒ok
放輕檔讓雙腳瘋狂的奔馳卻有種力量與付出得不到正比之感
所以說...迴轉速首重的是技巧對吧!?
我騎rb的時間比mtb多出很多
身體日積月累調整成可以應付車子齒比
我知道爬坡也有爬坡的技巧
不過相對應平路的技巧....可以說是很糟糕
同樣地也發現騎完車隔天肌肉酸痛的情形都是以正面居多
下踩的力道比上提多很多
這也許是我迴轉速無法帶的更高更順的原因
目前車與人的fitting經過好幾次調整後覺得是狀況不錯
而我也在每一次的騎乘中
思索著人與車互動間的關係...
Rule 1: Get on with it.
第一條原則：習慣它。
Climbing mountains on a bike is not fun.
騎單車爬坡本來就不是一件快樂有趣的事情
So, to do it properly, you need to accept this fact and get on with it.
所以, 想要做的好，必須接受這個事實並習慣它。
I see so many people looking for that secret technique or training method that will make
climbing painless and suffer-free. This will never happen.
我看到很多人一直在尋找爬坡的密技或者是訓練的方式，讓爬坡可以更輕鬆不痛且無負擔。這是一件不可能的事情。
Training and techniques will make you suffer slightly faster up hills, not suffer
any less.
訓練加學習技巧可幫助你在漸進的苦痛下快點登頂, 而非在較輕的苦痛下快點登頂.
Climbing is painful, period.
爬坡整個過程本來就是一件痛苦的事情, (sorry, period pain 又稱經痛)
The sooner you just accept that and stop looking for ways around it, the better you will learn how to climb.
越早接受這個事實(爬坡整個過程本來就是一件痛苦的事情)且停止找尋捷徑，你會更了解如何有效地騎車爬坡。
Let the suffer-meter serve as your internal tachometer, letting you know how close to your limit you are.
就把身體苦痛指數當作轉速表, 讓自己抓到自己破表的極限.
Accepting and really allowing yourself to feel that pain will make you a better rider.
完全接受並全然感受爬坡的苦痛可以幫你脫胎換骨成為勇腳
Trying to ignore it will distract you from the task at hand and make you ride slower.
若是試著忽視爬坡的這個重點(完全接受並全然感受爬坡的苦痛)將會使你騎車分心, 而無法讓自己更精進
Rule 2: Don’t be self-conscious.
第二個原則：不要害羞不自然的。
Suffering isn’t pretty. It isn’t meant to be.
吃苦不是美好的, 本來就不是
If you are going about your business of climbing properly, you will be breathing like a water buffalo, sweating like a chain gang, and probably have snot dribbling off your chin.
如果你想要正確地騎車爬坡, 在過程中你將會氣喘如牛, 汗流浹背/汗如雨下/揮汗如雨(像用鎖鏈串在一起的重刑犯在大太陽下做苦工), 或許還會口水直流哩.
If this is not the case, you aren’t doing this correctly.
假如爬坡的時候不是這樣，代表方法錯誤了...
Over the years I’ve ridden with so many people who are always worrying about breathing too
hard in front of their buddy.
根據多年和好友們騎車的經驗, 他們總是擔心在好朋友面前氣喘如牛是不是太丟臉了
You’re supposed to be in pain and you’re supposed to be breathing hard, I mean the harder you breath the more o2 you’ll get to your muscles,
但是你正在爬坡受苦中, 本來就應該是氣喘如牛大口大口呼吸的呀, 我的意思是呼吸越大口, 肌肉所能得到的氧氣就越多啊
so let the image thing go, and get down and dirty with the hill. Anyway, if your buddy is two miles behind you, he can’t hear you breathing anymore, can he?
所以呢, 忘了面子問題吧, 為了上頂峰, 就給他撩落去(大口大口呼吸). 但其實想想, 當你的夥伴們都落後你兩英里遠, 他們應該是聽不到你氣喘如牛的嘯喘聲吧. 呵呵
Rule 3: Relax.
爬坡原則三：放輕鬆。
O.K., I know this seems a bit contradictory to rules 1 and 2, but this is the real Zen of climbing right here.
OK，我知道這似乎和原則一和原則二有點矛盾，但是這是真正爬坡的 "禪"。
You have to learn to accept the pain, breath like a wart-hog, and keep everything else relaxed.
除了接受痛苦，氣喘如牛(疣豬)，其他部分必須要放輕鬆。
Gripping your handlebars with white knuckles and doing brake lever pull-ups does not make
your pedals go around any faster.
把指關節緊握把手, 用力頂著煞車控制桿, 這並不會使你踩踏的更快
Your hands should be so relaxed that if you had to, you could play the piano.
手必須輕鬆到可以彈鋼琴
Your shoulders, arms, and upper body should be so relaxed that you just sort of rhythmically flop along with the pedals, like Stevie Wonder in concert.
而肩膀，手臂，上半身必須輕鬆到和踩踏一樣有節奏的擺動，就像史蒂夫汪達 (樂器演奏家) 在演唱會上一樣自然應付。
Also, if you look at all the op pros, notice how they look like they have a pot belly when climbing?
還有, 若你觀察op 專家(不懂, 公路賽職業選手?), 注意看他們爬坡時似乎有個大/凸肚子
That’s because they let their diaphragm relax and drop.
那是因為他們把橫膈膜放鬆下垂
They breath by expanding the soft tissue of their belly as opposed to trying to expand the bones of their ribcage.
他們呼吸的方式是把肚子軟組織擴張並把胸腔骨架向外頂開的方式
This is the opposite of what you do at the beach, where it’s belly in, shoulders back, chest out.
在海灘的時候我們會做的是：抬頭挺胸，縮小腹
This is belly out, shoulders relaxed, and forget about your chest.
這種呼吸方式是撐起小腹放鬆肩膀, 並忘了胸腔的脈動 (橫膈膜呼吸法 (腹式呼吸法))
Rule 4. Pedal all the way around.
爬坡原則四：持續地踩踏。
Momentum is what you don’t have very much of when going up a hill.
動能，是當你在爬坡時，所擁有不夠多的東西。
So, if you just push the pedals down and let the chain go slack the other 250 degrees of
the pedal stroke, you will be losing momentum with each and every dead spot.
若您只是向下踩踏板，而讓踩踏的一圈中其他250度時的鏈條狀態是鬆弛的，那你將在每一次的踩踏死角中失去動能。
On a flat road this doesn’t matter too much, but on a hill this will cost you
dearly.
在平路，這並不會影響太大，但在山路，這將讓你付出巨大的代價。
So, keep the tension on the chain the whole way ‘round, especially at
the 12 o’clock and 6 o’clock pedal position.
因此，整個踩踏的繞圈動作都要讓鏈條保持在緊繃的狀態，尤其是踏板在12點鐘與6點鐘位置時。
Push outward with your quadriceps at the 12 and pull back, like you’re scraping mud off your shoes, at the 6.
在12點鐘位置向外推出你的股四頭肌並拉回，在6點鐘位置時的動作，就如同要刮去你鞋底的泥巴一般。
This will help keep that precious little momentum from slipping away.
這將有助於維持住慢慢流失的珍貴微小動能。
(逐句翻譯，不知道各位會不會看得很辛苦，主要的意思是說，要用到"拉"的動作，讓動作連貫，以免流失動能。
小弟的認知是，就是要用"卡踏"。)
Rule 5: The Little Engine That Could.
爬坡第五個原則：節奏。 小小引擎的萬能.
“I think I can, I think I can, I think I can…”….
"我可以做到, 我可以做到, 我可以做到..."(意志力)
Think I’m joking? No, I am not.
The rhythm of your breath and thoughts are crucial to grinding your way up long Cols.
呼吸跟思考的節奏性對於爬上科羅拉多長坡是非常關鍵的
(連腦袋裡想的也要有節奏讓你的呼吸，思考，踩踏成為一體~)
You must synch your breath, your pedaling, and your thoughts in one monotonous, focused, and plodding rhythm.
你必須要使呼吸踩踏思緒呈現出一致性, 專注性, 且是循環性的律動
Exhale forcefully and inhale naturally in time with every contraction of your muscles;
配和著肌肉的每一次收縮, 適時地用力吐氣，自然吸氣
let your body sway to the rhythm that creates;
讓你的身體隨著這個律動自然搖擺
then set the metronome in your head and be The Little Engine. Laugh all you want. It works.
然後在腦海裡設定這個節拍器(自然律動), 把自己當作一顆小引擎, 那你就可以笑傲江湖了...
http://www.mobile01.com/topicdetail.php?f=307&t=665444&p=4從此轉錄
第一點->我看到坡會興奮
騎不上去的會罵髒話
下次在來復仇
直到看了鐵馬頑童才知道有這種人
換句話說也是一種自虐傾向
climb hill mania
第二點->大口喘氣的時候真的會噴口水 -皿 -
第三點->放鬆上半身喔...這個禪真的是一個罩門吶
每個人去體會到的也不同
身體一僵硬節奏便跑了
上陡坡像是烘爐地我的身體會趴越低
背部發力幫助拉扯
手會加重抓住煞把
臀部前移 膝轉點在踏板中心前方
股四頭工作的負擔最大
腹部持續的緊繃出力作為上下半身的連接
而腹式呼吸讓人能吸收更多的氧氣
去提供給激烈動作的心肺與肌肉
第四點->爬坡會下馬原因很多
這些原因都是有因果關係
其中一個就是帶動的不連貫
速度越來越慢 接著就是慢到踩不動
那麼在卡踏的輔助之下
兩側的推拉就像不斷電系統的提供電力
第五點->冥想冥想 :D
內文搜尋
從 APP 打開
X