When you are cycling with ease, it is considered a low-intensity exercise. Low-intensity cycling means that your heart rate and breathing rate are lower, and the speed and rhythm are more relaxed.
The benefits of low-intensity cycling include building more capillaries throughout your body to deliver oxygen to your muscles, increasing the production of mitochondria (an essential cellular structure for transporting energy), burning more fat, storing more glycogen (the main energy source for high-intensity cycling), strengthening your slow-twitch muscle fibers (which can improve endurance), and quickly breaking down lactic acid.
To define low-intensity cycling, your heart rate should be kept between 50% and 60% of your maximum heart rate. For example, if your maximum heart rate is 200, then your heart rate should be maintained at around 100-120 beats per minute. Your heart rate is not a constant value, and if you feel uncomfortable, tired, or sick, your heart rate may be higher than normal.
Breathing should be normal during low-intensity aerobic exercise, allowing you to communicate calmly while cycling. If you find yourself struggling to breathe, you need to relax. Switch to an easier gear and pedal lightly, so you don't feel out of breath.
The optimal cadence when cycling should be 90 revolutions per minute. You should also maintain a comfortable pedaling force. If you cannot maintain this cadence, consider changing to a more suitable gear.
The power output for low-intensity cycling should be around 65% or lower than your functional threshold power (FTP) for one hour. This requires a power meter, which may be inconvenient for some people.
If you are unsure how to control low-intensity cycling, consider using an electric bike conversion kit such as the Lvbu electric bike kit. The KX power assist bike kit series from Lvbu Tech allows you to upgrade your regular bike to an electric bike in just one minute. The kit includes only one wheel, which can be replaced with the Lvbu Motor Wheel, making it easy to install.
With the addition of electric power, you can cycle more easily and effortlessly, allowing your muscles and joints to relax, reducing knee pain, and improving your cycling rhythm and skill. Despite having only one wheel, it has hidden batteries, motors, and controllers within its petal-shaped hub. The battery uses 18650 lithium-ion battery cells with a single-cell capacity of 3000mAh, providing a higher energy density than comparable products, and can be charged and discharged 800-1000 times while retaining 75% of its capacity. The motor is a high-speed brushless permanent magnet motor with a power output of 250 watts and an internal structure that includes planetary gears and clutches, allowing it to operate efficiently even when there is no power. The controller contains an ARM Cortex-M3 main chip and a 6-axis gyroscope motion processing chip and connects to your phone via Bluetooth 5.0 to capture your cycling posture accurately. Combined with Lvbu's intelligent power output algorithm, it provides smart assistance when cycling.
If you enjoy cycling but often feel physically exhausted, consider trying the Lvbu KX bicycle power assist kit to provide you with a helping hand and better protect yourself while cycling.