The main reason why cycling is favored by the public is that many of its advantages are unmatched by other sports. For example, cycling is a systemic aerobic exercise, which can effectively exercise the functions of human organs such as the brain and heart. High level of exercise Most of the human muscles are concentrated in the legs, and cycling is to make the legs move continuously. In addition, we use our hands, wrists, and back muscles when cycling, which is equivalent to a whole-body exercise that can increase calorie consumption. For example, in the world’s most famous cycling event – Tour de France, an average player consumes 5000~8000 kcal of calories every day. Free riding, more scenery It also takes an hour, and the distance covered by cycling is 5 times that of walking and 2 to 3 times that of jogging. That is to say, you can see more outdoor scenery by cycling. As long as the weather is fine, we can decide the destination of cycling according to our mood, unlike other sports such as swimming, basketball, etc., which are limited by the venue and time. So, cycling is a fairly free sport. exercise that activates the brain Riding a bicycle requires high skill: keep the bike balanced pedal Pay attention to the road conditions, choose a safe route, and twist the handlebar at any time Flexible control of the transmission when going up and down slopes Aerobic exercise that works wonders When riding bicycles on ordinary roads, we also need to pay attention to other road signs, observe the state of surrounding motor vehicles and pedestrians, and have sharp eyes to be able to notice dangerous causes such as empty bottles and potholes ahead of the road. In short, when riding a bicycle, you need to see six directions and listen to all directions and be able to instantly identify various information received by the eyes, ears, and nose and act accordingly. Therefore, cycling is also a sport that can activate the brain and make people smarter. Aerobic exercise can take in a sufficient amount of oxygen, and it is an effective exercise for burning and hoarding fat. Our body is made up of more than 200 bones, and the muscles covering the bones are skeletal muscles, which are composed of aerobic muscles called slow-twitch fibers and anaerobic muscles called fast-twitch fibers. Among them, the main heat source of aerobic muscle is sugar and fat, while the heat source of anaerobic muscle is sugar. The amount of glycogen stored in muscles is limited, and all glycogen will be consumed during intense exercise. In this way, aerobic muscles will continue to consume accumulated fat in order to continue exercising. However, we can use aerobic exercise to burn body fat only if we continue to exercise for more than 20 minutes. Advantages of cycling cardio The general standard of exercise intensity is the number of times the heart sends blood within 1 minute, that is, the number of heartbeats. Cycling is a very effective means of maintaining a heart rate that meets aerobic exercise standards. When maintaining a certain exercise intensity, the active muscles of the human body will generate heat energy, which will increase the body temperature. At this time, the human body will automatically sweat to lower the body temperature. The main component of sweat is water. For every 1L of water lost by a person weighing 60kg, the body temperature will drop by 12°C. Of course, sweating is not the only way to lower body temperature, and the water and heat emitted by people during breathing cannot be underestimated. The speed of bicycle movement is relatively fast, and the cyclist is often blown by the oncoming wind, so the sweat discharged is easy to evaporate. Therefore, although our body temperature may rise sharply when we ride a bicycle, the evaporation of sweat can ensure that the human body maintains a comfortable body temperature, and the advantages of aerobic exercise are reflected here.
Regarding recovery after high-intensity cycling and training, we pay the most attention to massage, diet, and nutrition, but few people pay attention to sleep and think that it is better to rest early. Sleep problems are usually not taken seriously until insomnia causes physical and psychological disorders. In fact, the time and quality of sleep are very important for recovery after high-intensity exercise.First. The importance of sleepWhether it is engaged in physical labor or office work, the human brain is always active and consumes a lot of energy, and sleep is very necessary to eliminate fatigue. And eliminating the fatigue of the brain often requires more sleep than the fatigue of the body. Cycling is a sport with high physical strength and high mental consumption, and sleep is more important.Inadequate sleep, the body will repair the damage in the day's life and training. If there is no sleep, your body will not be able to produce enough adaptability, which means that your training will be futile. Insufficient sleep sometimes not only means that you will not improve, but it may also cause you to regress. Long-term lack of sleep will lead to a lack of vitality of the immune system, muscles and tendons will become more vulnerable, and your risk of being hollowed out increases dramatically.Second, the impact of sleep on cyclingFirst of all, it is certain that reducing sleep for a short period of one or two days to improve training will improve the performance of the game. But this will cause some potential damage to the body. If there is a long-term lack of sleep, it will bring many problems.Lack of sleep can cause the following reactions:Maximum power drop;FTP down;Destroy the recovery after training;The ability of long distances cycling decreases.In addition, lack of sleep can also lead to decreased concentration and alertness, which directly increases safety risks.Third. Sleep timeFor sleep time, the results of different investigations may be different. Most of the suggestions will say that sleeping for 8 hours a day is good, of course, it can be around this range (there are also studies that indicate that sleep time should be around 9 hours). There are more detailed sleep times divided by age, the older the age, the shorter the sleep time required. The Road Bike Training Bible recommends that riders around the age of 20 should sleep for 9-10 hours during the training cycling.Wake-up time is also elegant. Because human sleep is composed of repeated cycles, there will be several stages in each cycle, which are simply light sleep and deep sleep. Generally, a cycle is 90 minutes (this time varies from person to person), so it is reasonable to set the wake-up time around a node that is a multiple of 90 minutes after falling asleep.Fourth. How to improve sleep quality?In addition to time, sleep quality is also very important. Stress, diet, and lifestyle will affect the quality of sleep, and even cause insomnia. Only sleeping time and not paying attention to sleep quality can cause other problems besides not being able to take a good rest.1. Darkness can stimulate the production of melatonin, so when you sleep, you must deal with light and sound, turn off lights, mobile phones, TVs, audio, etc. The quality of the bed, temperature, and humidity, smell, etc. can also affect sleep.2. It is not advisable to eat and drink a lot of water before going to bed, and a small amount is needed for dinner. It is not advisable to eat and drink refreshing foods (coffee, tea, wine, etc.) containing caffeine afternoon. Of course, milk is fine.3. It is not advisable to do vigorous exercise before going to bed, which will make people in a state of excitement. Try not to ride a bicycle within four hours before going to bed.4. Some studies have shown that a drop in body temperature can also cause sleepiness and speed up sleep. So taking a hot bath and hot foot bath before going to bed can help you fall asleep quickly and improve sleep quality.Fifth, other matters need attention1. If you don't sleep well at night, you can try a lunch break, from 13:00 to 17:00, no more than 30 minutes, because more than 30 minutes will enter the stage of a deep sleep, and you will feel sleepy and not awake.2. According to the order from head to toe, tighten, and relax each part of the body in turn, paying attention to keeping the rhythm of breathing consistent. Continuous 15 to 20 minutes will help you fall asleep faster and maintain a deeper sleep.3. If the biological clock is broken after long-distance cycling, reset the food clock to adjust the biological clock. The method is to fast for 16 hours first and choose the first normal time to eat after achieving the goal, and the biological clock can be adjusted as quickly as possible.4. Snoring: Snoring can be reduced by lying on your side, using soft pillows, moisturizing strips, avoiding tobacco and alcohol before going to bed, etc.; serious use of equipment or surgery to functionally reset the hyperplastic tissue of the nose, pharynx, and throat treatment.
If you often ride on the roads in the suburbs, the probability of a bicycle blowout will increase several times, because the roads in the suburbs are not cleaned by special personnel like the roads in the city, so there are more foreign objects. However, in the case of long-distance riding or outdoor off-road Next, a flat tire is a very distressing thing, so how can we effectively prevent a flat tire? Let us take a look together： First：Precautions against tire puncture Inflate enough, be sure to inflate enough, if there is an air cylinder for a barometer, please hit it close to the air pressure number marked on the tire. If you don’t have a barometer, feel it with your fingers. Generally speaking, the road bike should be hit until the tire can’t be squeezed with fingers (big man’s hand). The mountain bike can still be pinched when it is knocked down, but it is very, very hard to pinch. The benefits of high tire pressure are obvious. The tires are hard, and many sharp stones, broken glass, and the like will be bounced off after being hit, and cannot be pierced. Greatly reduces the chance of being stuck. When parking for a rest, pay attention to check the outer tire to see if there is any broken glass, small iron pieces, stones, and the like embedded in the outer tire, and clean it up in advance. These things may not puncture for a while, but the speed and distance of riding will make them go deeper and deeper until they puncture the inner tube. When riding a bicycle, watch the road and avoid suspicious things on the road. In addition, try to walk as close to the middle of the road as possible. Generally, glass and iron sheets are mostly on the side of the road. Second：Precautions against cracking The only reason for this is that the tires are under-inflated, so the tires are too soft, and there is not enough support when they hit hard objects, causing the inner tube to be squeezed towards the rim and smashed on the rim. It may also be the factor of the outer tire. Regularly check the foreign matter on the outer tire. Many times, small stones and glass shards stuck to the tire but did not puncture the tire. If you don’t deal with it in time, as the riding increases, these foreign objects may get deeper and deeper, eventually leading to a puncture. The preventive measures are the same as above: cheer up and watch the road more. Third：Burst Precautions This is usually due to tire problems. One is that the tire pad cannot withstand the high pressure, and it deforms too much inward or even ruptures, causing the inner tube to burst inward. The second is that the tire pads were not properly padded and moved, causing the holes on the rim to directly contact the inner tube, and burst under high pressure. The solution is to choose tire pads that can withstand high pressure. If the tire pad is narrow and easy to slide, first wrap the inside of the rim with something like 3M tapes to cover all the holes. Moreover, it can increase the friction of the tire pad and reduce the possibility of slipping. Fourth：Slow Exhalation Precautions This situation is generally a quality problem with the inner tube. Inflate and check in advance before installing the inner tube. The spare tire you carry when you go out should also be checked in advance. Slow air release generally occurs at the mouth of the air, which is the place to focus on inspection. In addition to the above situation, there is another situation that after a puncture, the inner tube has just been replaced, but the air leak is soon discovered. There are two possibilities for this. One is that the thing that punctures the inner tube remains on the outer tire. The preventive method is to carefully check the outer tire when repairing the tire. For the position of the broken tire, carefully mold the inner side with your hands to confirm that there are no foreign objects. Another possibility is that the tire lever pinched the inner tube when installing the outer tire. The preventive method is to practice the tire-changing technique hard.
Regarding the importance of cycling helmets and cycling gloves, let's not mention them. Everyone should know them very well, and they should wear them every time they ride a bicycle. However, if there is no correct way to wear it, does everyone feel the same as not wearing it? The helmet must be worn horizontally and cannot be tilted forward or backward!The correct method is as follows:How does the helmet protect you? If you fall, the helmet will break, not you. The purpose of the helmet is to rupture, which is what the helmet should do. The material used in the helmet is a kind of material that breaks when it is hit by a sudden impact. When the head hits something, the helmet will shatter or break. This is the role of the helmet to protect the head. (That's why the helmet is called the “head bucket”) The helmet is designed to withstand at least one impact! After any collision, the old helmet must be replaced. This is what the helmet does.
With the popularity of cycling, more and more bicycle enthusiasts have used self-locking pedals ("locked pedals" for short).Perhaps most people have grown up riding bicycles, and they will feel that lock pedals are completely unnecessary, but many people who have used lock pedals will not change back to the previous riding method with horizontal pedals. Why?In summary, there are two points:First, save effortThis is the best effect for aerobic exercise which consumes a lot of physical strength.Generally speaking, using self-locking pedals can save up to 25% of your effort, and you can easily climb hillsides that were difficult to ride before.Maybe you will be uncomfortable at the beginning, or you may find it to no avail, but after using the lock, the action will become natural. Sometimes you can also do low-speed off-mount cycling movements, which look very professional. But cycling fast is not good. If you remember to step and forget to pull or remember to pull and forget to step, it seems to take a while to get used to.Leaning forward, stepping on the front foot, and pulling on the back foot, the human and vehicle feel very beautiful together. This is an unusually smooth sensation of two feet riding the chain wheel to rotate in concert.Second, stabilityPeople who have used flat pedals know that they must step on the pedals on the bumpy rocky road to prevent their feet from loosening. They have no idea of stepping hard, but if they use self-locking, they don't have to consider using their feet to find them. It's troublesome to pedal this. You can just pedal hard, as long as you hold the handlebars, the problem of catching your feet will be fixed for you.If you don't use the lock pedals well, you will also be dangerous. You may not be able to adapt quickly when you use the lock pedals. People who are accustomed to using horizontal pedals when parking unconsciously stop when parking. This habit often makes Beginners make jokes, such as "zero speed fall".The person who steps on the locking pedal will take off the pedal when it is parked. Because it takes a while to exit the lock state, it takes a while.Especially beginners are not proficient in unlocking. At this time, he can't take off the pedals at once, and at the same time loses his balance, he has to fall to one side of the ground. If there is a bike on one side, it is more dangerous. Therefore, it is recommended that beginners have to practice the process of getting off the bicycle in the initial use, and have the consciousness of removing the pedals before stopping.A good lock pedal is not enough, a good pair of lock shoes is also essential, the quality of the shoes also directly affects the use of the locking pedal. The sole should be hard, and the heel of the shoe should be tight but not uncomfortable. When unlocking, there should be no gap between the foot and the shoe, so that you can fully feel the joy of riding the bicycle.Not to mention the benefits of using the locking pedal for long-distance cycling, it can change the power distribution of the legs, and the legs of the back foot can also play a role in the lifting, which makes the cycling less fatigue and more high-speed. It takes longer.A very important part of the pedaling system is actually sole, because the pedaling shoes are usually not bent, which can prevent the pedaling force from being consumed by the bending of the arch material, and it cannot be transmitted to the pedals in a larger proportion. Virtually every foot is riding with greater efficiency.
When you are keen on cycling, you are not limited to decompression and relaxation but are gradually eager to conquer different distances. As a result, many drivers want to improve their strength from all aspects through various training methods, so that they can improve by leaps and bounds. Exercise science shows that 30-75 minutes of cycling training can increase your speed, increase your cadence, and enhance your endurance. You can choose from the following training methods: 30-second sprint Warm up for 10 minutes, do a quick 30-second sprint, then slow down and cycle for 2.5 minutes. Insist on doing 12 times, and finally slow down to let the body cool down naturally. Don’t train back to back or more than twice a week. Studies have shown that training in 30-second sprints increases VO2 max — the maximum amount of oxygen your body uses at its limit. increase cadence Warm up for five minutes, switch to a small gear, keep your upper body stable, pedal smoothly, hold on for one minute at the fastest possible cadence, recover for 3 minutes, do 6-8 groups, and finally let the body cool down naturally. Gradually increase training time and decrease recovery time as training becomes easier. If you usually use a large chainring, it will take a while to get used to a high cadence. leisurely ride Ditch the computer and plan your route, and just hop on a bike and get around. Enjoy the breeze and feel the scenery on the recreational trail. This relaxing activity relaxes your legs, restores your strength, and keeps you happy and refreshed. triple challenge Warm up for 15 minutes, then increase the intensity to level 9 (self-perceived fatigue rating, a total of 10 levels), persist at this intensity for 3 minutes, recover for 3 minutes, and repeat more than 2 times. End your workout at a moderate pace and allow your body to cool down naturally. In order to improve physical fitness, you need to push the limits of your body in this way, try to make your lungs burn, and find ways to increase oxygen consumption. climbing training There are two methods. 1.Standard mountain repetition training. Warm up for 10-15 minutes, find a mountain that takes about five minutes to climb, and ride up as hard as you can, maintaining the maximum cadence, or maintaining the limit state (RPE7). Take 3 minutes to recover when going downhill. Repeat 5 times, rest. 2.Take a more organic approach. Plan a 10-15 mile cycling route that includes 4-6 hills. Hard on the climbs, moderate rides between hills. As the old saying goes: Mountains make you stronger. Beyond the limits Warm up for 10-15 minutes, increase the intensity, reach RPE8, and persist for 5-6 minutes. Reduce intensity, below RPE6, for 5 minutes. Do 3 or 4 sets. You won’t feel a full recovery between sets. Finally, let the body cool down naturally. High-intensity riding requires you to actively push hard and keep your legs durable. That training is all about building endurance. speed training Warm up for 10 minutes, increase the speed, and reach the same sustainable speed as the 40km time trial (intensity is about PRE7). Hold for 15 minutes, then lower the gear, relax for 3 minutes, and repeat more than two times. With the deepening of training, it is necessary to increase the training time, reduce the recovery time, and finally increase it to 1 hour. , Speed training makes cells more efficient in generating energy, increases physical limits, and enhances endurance. lunch break Grab some friends, sneak out, and work on your weight-bearing capacity. Use different queues to ride: single row, double row, or a combination of single and double to challenge each other. Riding with a small team can exercise balance, riding technique, and weight-bearing ability. In addition, it is also full of fun. stable state Ride for more than an hour at moderate intensity (RPE6). It is very difficult to maintain this intensity. Make sure you are breathing evenly and that your legs are not burning. This approach improves fat utilization, reduces reliance on carbohydrates and sugars, and increases endurance. Gradually, you’ll go farther, feel more comfortable without slowing down, and stabilize faster.
Just like playing ball, dancing, and running, you can lose the fat on your body, and sweat profusely so you can look healthy. Our bikes should not be simply regarded as a means of transportation but should be regarded as a kind of fitness equipment. On occasions, this is irresponsible for it, often wash and maintain the bike after Cycling is a journey Of course, travel should not be a short 10 kilometers or 20 kilometers. This distance is too short for cycling. How far is it? In fact, there is no specific number. Traveling should be from the place where you are to a strange place, or a place you have been to but not often so that you can have a different experience, so that it is not boring, and you can bear the wind and dust on the road. It is full of anticipation for the scenery ahead. So when you have been around, riders who have time will want to go further – travel! Riding is a conquest From 300 meters above sea level to 600 meters, to 1000 meters higher, when you climb to the top of the mountain and look out, you will feel proud and satisfied. A thrill of conquest. So I kept looking for higher mountains and harder paths. Of course, you have to remember that what you conquer is actually yourself. Riding is a challenge Challenge your physical limit, challenge the peak of your perseverance, challenge your opponents, challenge the wind, rainstorm, cold, and hunger, and become stronger in constant challenges. Cycling is a kind of sharing Record the beautiful scenery you see, upload your feelings and feelings to Qiji or Moments, and let family and friends share this trip together. Although others have not gone, they can also feel happy from your sharing, as if they have also been there Same. At this time, we have also become the scenery of others. Cycling is communication Traveling with cyclists, chatting and laughing on the road, chatting freely, exchanging life thoughts, exchanging riding experience, exchanging knowledge about cycling, you can say hello to unfamiliar cyclists, and make progress and grow together in communication.
The tire is one of the most easily consumed parts of a bicycle. The little friends who buy a bicycle must have a lot of questions: What kind of tire is more suitable? How to pay attention to the maintenance of tires? When should I change the tire?Today, I will take you to talk about the related knowledge of tires and how to solve these problems. I believe this article will give you a comprehensive understanding of the tires.Bicycle tire classificationMountain Bike TiresThere are many subdivisions of mountain bike tires. Here, I will introduce three major categories: Cross-country Tires, bald tires, and semi-bald tires.Cross-country Tires for off-road useOne of the most common mountain bike tires.This type has an obvious deep tooth structure, the distance between the tooth patterns is also quite large, the grip ability is good, it will also bring a certain shock-absorbing effect, and the ability to resist sand is also good. It is a more versatile mountain bike tire. Ordinary MTB XC and the road bike are acceptable.Bald tireAs the name suggests, bald tires have very fine lines, almost similar to road tires. The reason for its birth can also be the imagined-in pursuit of speed. This type of tire has low resistance, can speed up quickly, and can reach the limit of mountain speed.If you are after speed and most of your cycling roads are urban asphalt roads, bald tires are your best choice. Of course, bald tires have almost no grip and are more prone to crashes.Semi-bald tireThere is no deep-tooth structure in the middle of the tire, and the cross-country tire structure with an obvious deep-tooth structure on both sides. This has the characteristics of low resistance of bald tires, which is suitable for riding on urban roads and has a good gripping ability. It is also a good choice for in the wild.If you commute in the city and go off-road on weekends, semi-bald tires are your best choice. (Of course, you can also choose bald tire for front wheel and Cross-Country tire for rear wheel, which will also take into account the two riding conditions.)Road Bike TiresThere are generally three types of road bike tires, clincher, tubular, and tubeless tires.Clincher (embedded tire)It needs to be used together with the inner tube, which is our most common bicycle outer tube. Its function is to bear the load of the vehicle, and at the same time limit the size of the outer edge of the tire, protect the inner tube and tire pressure, and prevent the inner tube from mechanical damage. The advantage is that it is convenient to repair in case of flat tire leaks. Trifox Carbon Road Bike Wheelset WT11 using Clincher Tire.Tubular tireThere is no distinction between the inner tire and the outer tire in the traditional sense. This high-performance outer tire is pasted with a tread on the stitched casing and then glued to the tube tire rim, which needs to be used with a special rim. For general road bike competitions.Most professional players also use tubular tires, their advantages are:1. Good turning performance and more comfortable;2. Excellent shock absorption performance, less chance of single jump and deceleration on rough roads;3. The maximum inflation pressure is higher than that of a clincher;4. When encountering a high-speed downhill puncture, the tire will not fall off instantly, which can avoid the accident and allow the driver to continue to move forward and wait for backup;5. The rim of the tube tire is lighter.Of course, for amateur players, there are many disadvantages:1. It is troublesome to change tires, whether it is a flat tire or a long-distance ride, you need to change a new tire;2. Repairing is extremely troublesome, which affects the life span and increases the use cost a lot.Tubeless tireAlso known as "low-pressure tire" and "pneumatic tire", there is no tube. The assembly of tires and rims is sealed by a special vacuum nozzle filled with sealant or self-refilling fluid. Most wheelsets also need special tubeless tire pads. Since the fit between the rim and the tire must be completely airtight, only certain rims are compatible with vacuum tires.Advantages: low rolling resistance, due to the low tire pressure required, the comfort will be good, and it will self-repair some small perforations.Disadvantages: It is relatively heavy and difficult to repair when encountering major problems. Low tire pressure also reduces the speed.Focus on !!!In fact, with the development of technology, the performance and speed of clincher tires have been greatly improved, and the weight has been reduced. The difference between clincher and tube tires has become smaller and smaller, especially when using latex inner tubes. I Will not feel the difference between the two.Precautions for daily care and maintenance1. Pay attention to tire pressureInflation should be moderate, under-inflation and over-inflation have many disadvantages. Insufficient inflation causes a flat tire, which increases the riding area, increases the riding resistance, and increases the wear of the tire; if the inflation is too high, if the temperature rises in the summer, the gas expands, and the tire cord is easily expanded. It will shorten the service life.2. Clean the tireAfter riding the bike, check whether the tires are mixed with pebbles, broken glass, etc., clean them up in time, rinse with water, and finally wipe them with a dry cloth to prevent grease, hydrocarbons, and corrosive substances from sticking to the tires. Cause the tire to deteriorate, but also to prevent direct sunlight.Before riding, check again to see if there is any sharp debris such as glass slag on the tires and clean them up in time.3. Choose road conditionsWhen riding, choose reasonable road conditions, avoid wastes such as glass slag, and avoid road conditions such as manhole covers and pits.When should the tires be changed?1. Wear: Observe the tread and sidewall of the tire. If the tread is flat and square, it must be replaced;2. Scars: Whether the fabric in the pipe wall has leaked out, if there is, it means that the cut is deep, and it must be replaced as well;3. Cracks: Observe whether there are cracks or odd-shaped protrusions on the surface of the tire. If there are more, replace them;4. Riding distance: Generally, if you ride about 5000km, you need to replace a new tire.
The various rolling bearings used in bicycles (mainly hubs, bottom brackets, headsets, pedals) can be simply divided into bearing and ball gear bearings.So what exactly are bearing shaft and ball gear bearing?The bearing shaft actually refers to a shaft that uses an industrial deep groove ball bearing assembly as a rolling bearing. The structure can be seen in the figure below. Its characteristic is that it can be repaired by replacing the bearing assembly when damaged.The ball gear bearing is composed of a bowl, a shaft gear, and a ball in the middle. They and the hub body together form a large bearing. Because the ball does not need to use a cage-like industrial bearing, the ball gear structure bearing of the same size can accommodate more balls, and each ball has a larger contact area, which can withstand greater pressure.All Trifox carbon fiber road bike wheelsets use bearing hubs.
