Nrog cov Classics tab tom ua, peb tsom mus rau ib tus neeg Belgian uas tau yeej nws txoj kev ncaj ncees ntau xyoo
FACT FILE
Npe: Philippe Gilbert
Nickname: Npua ntawm Ardennes
Hnub nyoog: 34
Lives: Monaco
Rider type: Classics rider
pab pawg: 2003-2008 FDJ.com; 2009-2011 Silence-Lotto; 2012-2016 BMC Sib Tw Pab Pawg; 2017 Quick-Step Floors
Palmares: UCI Road World Championship 2012; Belgian National Road Race Championship 2011, 2016; Amstel Kub 2010, 2011, 2014; Liège-Bastogne-Liège 2011; Flèche Wallonne 2011; Giro di Lombardia 2009, 2010; Classica San Sebastian 2011; Omloop Het Nieuwsblad 2006, 2008; Strade Bianche 2011
Koj tuaj yeem kawm tau ntau yam los ntawm tus neeg caij tsheb lub npe menyuam yaus, thiab Philippe 'Boar of the Ardennes' Gilbert tsis muaj qhov tshwj xeeb rau nws qhov kev tawm tsam thiab kev mob siab rau hauv huab cua tsis zoo.
Gilbert tau tsiv mus rau Quick Step Floors outfits rau 2017 tom qab tsib xyoos nrog BMC thaum nws yeej UCI Road World Championship xyoo 2012.
Tab sis thaum cov khoom siv ntawm nws nraub qaum tuaj yeem hloov pauv, Gilbert tus qauv tsis tau. Cia siab tias yuav pom nws tab tom nrhiav kev zom cov mais - thiab zom cov kev tawm tsam - hauv lub caij nplooj ntoos hlav Classics xyoo no, raws li nws tau ua tsis tu ncua dhau txoj haujlwm ntev thiab muaj txiaj ntsig zoo.
Tab sis peb kawm tau dab tsi los ntawm Walloon xav tsis thoob thaum nws koom nrog pab pawg tshiab rau lub caij 2017?
1 Kawm koj txoj hauv kev
Dab tsi? Tsis zoo li theem kev sib tw, qhov twg koj tuaj yeem ua yuam kev lossis poob sijhawm, tsis muaj qhov cuam tshuam rau kev ua yuam kev hauv ib hnub kev sib tw, yog li kev paub txog txoj hauv kev tseem ceeb heev.
Tom tau yeej Amstel Kub Kev Sib Tw hauv 2010 thiab 2011, Gilbert tau mus yeej UCI Road World Championships hauv 2012 - tsis tsawg vim nws tau ua raws li txoj hauv kev zoo sib xws rau Amstel Kub, ua tiav ntawm nws nyiam nce, Cauberg hauv Lub Netherlands.
Gilbert tau twv nws lub sijhawm, tawm tsam Cauberg thiab tshuab nws cov neeg sib tw. Nws siv tib lub tswv yim hauv 2014 thaum nws yeej Amstel Kub rau peb zaug, mus ib qho zoo dua li cov lus dab neeg Eddy Merckx.
HOW? Ua ntej ntawm kev ua kis las lossis kev tshwm sim, nco ntsoov pore hla txoj kev. Qhov no yuav ua kom koj tuaj yeem caij nrog kev ntseeg siab ntawm kev paub, piv txwv li, qhov ceev ceev uas koj tab tom haring down tsis nres luv luv ntawm qhov chaw tsis khoom - lossis tseem ceeb tshaj, uas nws ua.
Siv cov apps zoo li Strava, lossis txawm tias yuav caij nws nrog Google Street View, thiab tshawb xyuas cov vev xaib xws li roadworks.org kom paub meej txog kev cuam tshuam.
Yog tias koj nyob ze ntawm txoj kev, koj tuaj yeem siv txoj hauv kev yooj yim ntawm kev caij tsheb thiab sau ntawv. Txawm li cas los xij, koj tuaj yeem caij nws hnub nrog kev lees paub ntau dua.
2 Ua kom sov zoo
Dab tsi? Gilbert tau qhia tias nws muaj peev xwm tswj tau caij caij txias thiab ntub dej. Nws zais cia? Kev sov so kom raug.
'Lub tswv yim yog tig koj ob txhais ceg sai, tsim los ntawm 100 txog 120rpm, 'nws qhia. 'Nws yog qhov xav tau heev thaum pib tab sis yog qhov tseem ceeb rau lub plawv dhia thiab lub zog ntshiab ua haujlwm ua ntej,' nws hais ntxiv.
How? Gilbert lub hom phiaj rpm yuav dhau ntawm peb feem ntau tab sis nws tseem yog ib lub tswv yim zoo los thawb lub cadence hauv koj qhov sov so.
Los ntawm kev nce koj tus nqi pedaling hauv lub iav qis koj yuav tau txais cov ntshav ncig sai dua yam tsis muaj kev cuam tshuam cov khw muag khoom muaj zog tseem ceeb.
Raws li British Cycling, 'Lub hom phiaj tseem ceeb ntawm kev ua kom sov yog "hloov" koj lub zog aerobic ua ntej pib koj lub zog loj.
'Ua li no txhais tau tias koj siv lub zog ntau dua thiab koj yuav tsis qaug zog ntxov ntxov.'
Los ua kom sov kom raug, koj tseem yuav lub siab nkag mus rau hauv 'zone' tso cai rau koj tso rauj kom zoo dua thaum lub sijhawm los mus tiag tiag.
Rau kev sib tw, tsom rau 20 feeb sov so kom maj mam nce koj lub plawv dhia. Rau qhov ntev, tsis tshua muaj kev ntaus pob ncaws pob, luv luv 10-feeb sov so yuav zoo.
3 Tau stem ntev
Dab tsi? Gilbert, zoo li ntau lwm tus kws tshaj lij, tuaj yeem tau txais aero zoo kawg ntawm nws lub tsheb kauj vab. Ib qho laj thawj rau qhov no yog nws qhov ntev ntev - ntawm 130mm, qhov no yog qhov dhia loj ntawm qhov ntau dua 100mm.
Qhov no tso Gilbert mus rau hauv txoj haujlwm aero stretched ntau dua, tab sis thaum qhov ntawd yog txoj hauv kev zoo los txo qis nws yuav tsum muaj kev tawm dag zog zoo, yoog raws thiab kev txawj ntse.
Gilbert txoj kev cob qhia suav nrog ntau qhov kev tawm dag zog tseem ceeb, thaum nws pab neeg yuav tshuaj xyuas (thiab rov ntsuas dua) nws lub tsheb kauj vab haum kom paub tseeb tias nws tuaj yeem tau qis npaum li qhov ua tau nrog lub qia yam tsis muaj kev cuam tshuam tsis tsim nyog rau nws nraub qaum.
How? Kev siv lub qia ntev dua yuav tsis raug nqi lub ntiaj teb tab sis tuaj yeem hloov pauv kev tuav koj lub tsheb kauj vab. Nws tseem tuaj yeem ua rau muaj kev ntxhov siab rau sab nraub qaum, tshwj xeeb yog tias koj lub zog tseem ceeb lossis kev hloov pauv tsis zoo.
Yog li yog tias koj xav mus qis, ua haujlwm ntawm kev tsim cov leeg uas txhawb nqa koj tus txha nraub qaum thiab lub taub hau. Koj tuaj yeem ua qhov no hauv lub gym nrog kev tawm dag zog yooj yim lossis los ntawm kev ua haujlwm tawm ntawm lub tsheb kauj vab uas pab, xws li pob zeb.
Tseem tham nrog tus kws kho tsheb tuam kws tshaj lij. Yog tias tau nrawm dua yog nyob rau sab saum toj ntawm koj daim ntawv teev npe ntev dua yog qhov yooj yim yeej tab sis tsis txhob ua rau koj rov qab them tus nqi.
4 Txhim kho koj cov pedalling
Dab tsi? Ntau tus neeg caij tsheb kauj vab nyiam sib xyaw lawv cov kev ua si caij tsheb kauj vab thiab Gilbert tsis muaj qhov zam.
'Cyclocross yog kev mob siab rau qub,' nws tau qhia tom qab caij tsheb hauv ib qho xwm txheej tsis ntev los no. 'Kuv paub tias kuv tsis muaj cov txheej txheem lossis qhov nrawm thiab piv rau cov kws tshaj lij uas nyob ntawm no, kuv yog ntses me me, tab sis nws lom zem.
'Raws li peb tsis tuaj yeem koom nrog hom kev sib tw no!'
How? Sim ntau hom kev caij tsheb kauj vab yog ib txoj hauv kev zoo los txhim kho koj txoj kev ua si.
Cyclocross yog qhov zoo rau kev txhim kho koj cov txheej txheem pedaling vim kev caij tsheb kauj vab xav kom koj tig lub voj voog zoo meej - txoj kev xoob yuav ua pov thawj zoo nkauj tsis zam txim yog tias koj tsis ua.
Tsis tas li ntawd xwb, nws tseem yuav txhim kho koj lub iav xaiv thiab kev siv tsheb kauj vab, nrog rau kev txhim kho koj lub zog thiab nrawm.
Nrog cov xwm txheej cyclocross feem ntau tshwm sim nyob rau lub caij nplooj zeeg thiab lub caij ntuj no, nws kuj ua rau muaj txiaj ntsig zoo ntawm cov huab cua khib nyiab, nrog rau nag / dej / txias tag nrho ntxiv rau kev lom zem ntawm caij (thiab nqa) koj lub tsheb kauj vab ncig qhov tseem ceeb. ib qho luv luv off-road obstacle course.
Kev koom tes, mus saib hauv britishcycling.org.uk/cyclocross kom paub ntxiv.
5 Ncaim koj siab
Dab tsi? Gilbert yog ib tus neeg tuag ntawm cov neeg sib tw uas caij feem ntau ntawm kev xav thiab ntsuas nws txoj hauv kev los ntawm kev nyeem qhov mob ntawm nws lub ntsej muag.
Nyob rau hauv kev xam phaj xyoo 2010, Gilbert piav qhia tias nws laus npaum li cas. 'Nws muaj tseeb tias kuv cob qhia feem ntau los ntawm kev xav. Hauv pab pawg, peb muaj PowerTap tab sis kuv tsis siv.
'Kuv tsis txawm muaj lub ntsuas lub plawv, tab sis kuv ib txwm paub tias kuv nyob qhov twg,' nws tau qhia, ua ntej ntxiv, 'Kuv yeej tsis txheeb xyuas kuv qhov kev kawm nrog lub computer lossis duab. Kuv tsis tau paub tias muaj pes tsawg watts kuv tsim nyob rau hauv nce.'
HOW? Muaj qee yam kev ywj pheej txog kev tawm ntawm koj lub tsheb kauj vab tsis muaj Garmin lossis lub ntsuas hluav taws xob. Rau qee qhov nws xav tias zoo li lub caij nkim, tsis muaj cov qauv, tab sis yog tias koj paub koj lub cev zoo koj tseem tuaj yeem tau txais txiaj ntsig.
Kev cob qhia nrog cov ntaub ntawv yog qhov zoo - nws ua rau peb paub meej tias peb ua haujlwm li cas thiab peb tuaj yeem txhim kho qhov twg - tab sis tsis txhob ntshai tso siab rau koj lub cev thiab caij tsheb tsis muaj ntaub ntawv.
Nws yuav muab sijhawm rau koj los saib thiab txaus siab rau ib puag ncig, thiab, thiab kev lom zem yog lub zog txhawb zog uas yuav ua rau koj tawm ntawm lub tsheb kauj vab ntau dua thiab ntev dua.
6 Roj rau koj tus kheej kom zoo
Dab tsi? Raws li tus kws tshaj lij, Gilbert muaj tag nrho nws cov zaub mov thiab tshuaj xyuas khoom noj khoom haus. Thaum nyob ntawm BMC Racing Team nws tus kws qhia noj zaub mov Judith Haudum paub tias nws tseem ceeb npaum li cas los siv cov protein kom raug lub sijhawm kom tau txais qhov zoo tshaj plaws ntawm Gilbert thiab nws cov phooj ywg.
'Yog tias peb xav kom cov protein nkag mus rau cov neeg caij tsheb nrawm nrawm, peb yuav mus rau whey vim nws nkag tau yooj yim,' nws qhia.
'Txawm li cas los xij, yog tias lawv xav tau cov protein kom ruaj khov rau kev rov qab los ntev dua, peb yuav saib lwm qhov - casein protein, piv txwv li. Nws nqus tau qeeb dua, yog li nws zoo tsis yog thaum nruab hnub nkaus xwb tab sis kuj thaum hmo ntuj thaum cov neeg caij tsheb tsaug zog.'
How? Peb tsis tuaj yeem muaj tus kws tshaj lij khoom noj khoom haus zoo tshaj plaws los npaj peb cov kev xav tau kev noj haus tab sis tsis tau txhais hais tias koj ua tsis tau raws li qhov koj chais koj tus kheej caj pas.
A whey protein ntxiv tam sim ntawd tom qab caij tsheb yuav pab kom cov nqaij ntshiv rov qab - sim Optimum Nutrition Gold Standard 100% Whey Protein Powder (908g rau £ 22.49).
Rau thaum hmo ntuj rov qab los, tau txais qee qhov casein protein ua ntej kaw qhov muag, xws li Cov Khoom Noj Zoo Tshaj Plaws Kub Standard 100% Casein Protein Powder (450g rau £ 19.49, ob qho tib si los ntawm hollandandbarrett.com).
