骑行距离与海拔爬升要点 | Cycling Distance and Elevation Gain Essentials

骑行距离和海拔爬升是追踪骑行表现的两项核心指标，无论你是室内骑行还是户外骑行。监测这两项数据能帮助你提升力量、耐力和心血管健康，同时激励你达成目标。

Cycling distance and elevation gain are two fundamental metrics for tracking performance, whether you ride indoors or outdoors. Monitoring these helps improve strength, endurance, and cardiovascular health while keeping you motivated toward your goals.

什么是骑行距离？

What is Cycling Distance?

骑行距离指单次骑行的总里程，通常以千米（Km）或米（m）为单位。所谓“长途骑行”因人而异：新手可能认为30公里已具挑战性，而进阶骑手可轻松完成100公里以上。

Cycling distance measures how far you ride, recorded in kilometers (Km) or meters (m). What’s considered a “long” ride varies based on fitness level and experience. A beginner may find 30 Km challenging, while an advanced cyclist might ride 100+ Km comfortably.

追踪骑行距离的益处

Benefits of Tracking Distance

激励——观察进步能鼓励你骑行更远、更频繁。
健身与减重——长距离骑行消耗更多热量，有助于体重管理。
训练价值——为长距离赛事（如160公里骑行）做好准备。
Motivation – Seeing progress encourages longer, more frequent rides.
Fitness & Weight Loss – Longer rides burn more calories, aiding weight management.
Training – Essential for preparing for events like century rides (160 Km).

什么是海拔爬升？

What is Elevation Gain?

海拔爬升指骑行中累计爬升的总高度。例如，100公里路线爬升1000米（即每公里爬升10米）可视为高难度爬坡挑战。

Elevation gain is the total meters climbed during a ride. A route with 1,000 m of elevation over 100 Km (10 m/Km) is considered a strong climbing challenge.

追踪海拔爬升的益处

Benefits of Tracking Elevation Gain

力量与耐力——爬坡训练能增强腿部肌肉和心肺功能。
热量消耗——上坡骑行需调动更多肌肉，提升能量消耗。
表现追踪——帮助评估爬坡能力的进步。
Strength & Endurance – Climbing builds leg muscles and cardiovascular fitness.
Calorie Burn – Uphill cycling engages more muscles, increasing energy expenditure.
Performance Tracking – Helps gauge improvement in climbing ability over time.

下表根据体力强度、海拔爬升、距离、速度和适合人群，将骑行分为五个等级：从等级1（非常轻松）（适合家庭和休闲骑手）到等级5（极具挑战性）（适合资深骑手）。每个等级包含以下信息：

The chart below categorizes cycling into five distinct levels based on effort, elevation gain, distance, speed, and suitable rider experience. From Level 1 (Very Easy) for casual riders and families to Level 5 (Extremely Hard) for expert cyclists, this guide helps you choose rides matching your fitness and goals. Each level specifies:

体力强度 Effort intensity
海拔爬升 Elevation gain per ride
短途/长途骑行距离 Short/long ride distances
平均速度 Average speed
时间投入 Time commitment
推荐人群 Recommended rider type

无论你计划休闲沿海骑行，还是备战山地训练，此框架均可助你选择适合的挑战。用它追踪进步，或为孩子报名我们的暑期骑行营、铁人三项训练营等活动做好准备。

Whether you’re planning a relaxed coastal ride or training for mountainous terrain, this framework ensures you pick the right challenge. Use it to track progress or prepare your child for our summer cycling camp, our Triathlon training summer camp or any other event.

通过跟踪这两项指标，并参加我们的训练营、骑行游和本地骑行活动，你会骑得更聪明、更强壮、更自信！

By tracking both metrics and joining our camps, cycling tours and local rides, you’ll ride smarter, stronger, and with greater confidence!

1.每天应该骑多远的距离？

What cycling distance should I ride each day?

新手：15-30公里 Beginners: 15-30 Km

中级：40-80公里 Intermediate: 40-80 Km

进阶：100+公里 Advanced: 100+ Km

2.如何记录骑行距离？

How do I log my cycling distance?

使用自行车码表、GPS手表或Strava、Garmin、Zwift等应用。

Use bike computers, GPS watches, or apps like Strava, Garmin, or Zwift.

3.如何提升爬坡能力？

How to improve my climbing ability?

a) 定期进行爬坡训练。

b) 使用低档位并保持稳定踏频（约70-90转/分钟）。

c) 通过非骑行训练（如深蹲）强化腿部肌肉。

a) Train on hills regularly.

b) Use lower gears and maintain a steady cadence (~70-90 rpm).

c) Strengthen legs with off-bike exercises.

4.如何记录海拔爬升？

How do I log my cycling elevation gain?

GPS设备或应用可自动追踪海拔。手动规划路线可使用RideWithGPS等工具。

GPS-enabled devices or apps automatically track elevation. Manual mapping tools like RideWithGPS can also help.

✅ 追踪骑行距离以监测耐力与进步。
✅ 测量海拔爬升以增强力量与爬坡技巧。
✅ 使用设备或应用精准记录并分析表现。

✅ 循序渐进增加距离与爬升，避免过度训练。

✅ Track distance to monitor progress and endurance.
✅Measure elevation gain to build strength and climbing skills.
✅Use apps/devices for accurate logging and performance insights.
✅ Gradually increase distance and elevation to avoid overtraining.

加入我们的夏令营！

Join Our Summer Camps!

骑行营——一起提升耐力、爬坡与速度！
铁人三项训练营——沉浸式练习游泳、骑行与跑步，享受快乐！

Cycling Camp – Improve your endurance, climbing, and speed with us!
Triathlon Training Camp – Practice swimming, cycling, and running in an immersive and fun program.