In outdoor sports, injury is the most common thing, and cycling is no exception. However, do you know anything about how to deal with wounds? It doesn't matter if you don't know this knowledge, let's take a posture together to see what are the methods for outdoor cycling injuries.Knee InjuryThere are nothing more than two reasons for knee injuries:One is overwork injury: on the one hand, it may be caused by too long riding a bicycle, on the other hand, it may be caused by an uncoordinated body when riding a bicycle.The second is that the knees get cold in cold weather.prompt:1. Apply ice to the knee for about 20 minutes;2. If the pain point is in front of the knee, raise the seat cushion by 2~3mm. If the pain point is behind the knee, lower the seat cushion by 2~3mm. When climbing hills, the muscles are often used alternately in sitting or standing positions.3. Keep your knees warm. It is recommended to wear knee pads or long trousers when riding a bicycle, especially when the temperature is low.Waist PainFor novices or riders who have not been riding a bicycle for a long time, it is normal to feel low back pain, but it is more uncomfortable that sometimes such pain extends to the legs.prompt: Pay attention to exercising these parts when training. The more you ride a bicycle, the tougher your back muscles will be. A high-quality double shock-absorbing bicycle can also help reduce waist pain.Neck PainUsually, if you stretch your neck for a long time, your neck muscles will become tired and sore.prompt:1. Adhere to the correct cycling posture-don't hold the handlebar too tightly, sink your elbows and shoulders, relax the whole body, and ensure flexible upper body movement.2. Frequently massage the neck muscles. If the pain persists, you can ask a chiropractor to massage the bone.Skin AbrasionsSkin abrasions are generally caused by other conditions, such as cycling too fast, inattention, and failure of the brakes.prompt: The most basic treatment is to clean the wound with a medical disinfectant swab and red syrup. To keep the wound clean, wear looser clothes. According to different bruises, the tetanus vaccine is sometimes given.Skin inflammationThe friction between the skin or clothing, as well as contact with pollen in the air, may cause skin inflammation.prompt:1. Pay attention to personal hygiene, and carry out antibacterial treatment on the body and skin.2. Before setting off, you can use petroleum jelly and tea tree oil to wipe the irritated parts for lubrication and protective treatment.3. When choosing clothes, long-sleeved ones are better. Choosing professional cycling suits will also reduce skin friction. If the weather is warmer, wear thinner and looser clothes.SunburnMale riders usually ignore the problem of sunburn. In fact, the skin is easily sunburned (inflammation, damage, etc.) when exposed to strong ultraviolet rays for a long time.prompt:1. Put on sunscreen: apply sunscreen on exposed parts of the body before departure, such as the face, nose, arms, arms, neck, ears, bare legs, and other parts.2. Wear leg covers and arm covers on the legs and arms.3. Calamine liquid and ice cubes can help alleviate sunburn. Use better-quality lotion to relieve symptoms and keep the sunburned area moist.4. If there is a scar, be sure to cover it with clothes and other things.AcneThis problem mostly occurs between the legs. It is caused by the skin and epidermis breakage caused by the friction between the skin and the seat cushion, and sometimes it is caused by ingrown hair. These boils can easily become purulent after being infected by sweat.prompt:1. Buy high-quality cycling shorts, which usually have less friction on the skin.2. After riding the bicycle, put on clean, dry clothes immediately after showering.3. If you have acne, after the acne matures, cut it open, squeeze out the pus, and then disinfect it. At the same time, use hot wax to remove the hair on the infected area to prevent the acne from getting worse. However, it is generally neither hygienic nor safe to handle it by yourself. It is recommended to go to the hospital.Eye injuriesWhy is it important to wear cycling glasses when riding a bicycle? Of course, it is to avoid some things from hurting the eyes, such as sunlight, insects, plants, dust, gravel mud, etc.prompt:1. Wear cycling glasses; (you can buy glasses with replacement lenses or glasses that automatically adjust to the light).2. If the mud splashes around, you can't just wear glasses, and you need to turn your face to one side to prevent the mud from entering your eyes.FracturesIf there is a fracture, it is usually a serious bicycle accident. Although this is accidental, it is better to know more about the situation and be prepared for it.prompt:1. If you have the conditions to treat the wound yourself, first treat the wound yourself: cover the wound with a clean cloth, and then tie it up to prevent blood from flowing out of the wound; then use a bandage or splint to fix the injured part.2. Calmly seek medical attention; if you are waiting for rescue, be careful not to subject the wound to an external force.Severe Rib PainThis sharp, sudden pain in the ribs is caused by injury when the diaphragm is pulled up from under the ribs.prompt:1. Warm up before exercise.2. When riding a bicycle, do not hunch back on the handlebar, straighten your back, straighten your chest, and leave enough space for the diaphragm.3. The speed of riding a bicycle should be within one's capacity, and the body should be able to bear it.HeatstrokeOne of the big challenges facing cycling in summer is the venomous sun. If the human body cannot control body temperature through the perspiration mechanism, heat stroke will occur.prompt:1. Carry the heatstroke person to a cool place inside, take off his clothes, wrap it in a sheet soaked in cold water, or put the patient in a bathtub to lower the body temperature below 38 degrees. If the patient is awake, drink saline every ten minutes to replenish the water.2. Cyclists can bring some cool oil, Rendan, ten drops of water, and other medicines to prevent heatstroke.3. You can choose to ride a bicycle in the morning or in the evening. In hot weather, if your body can't hold it, don't try your best.SprainIncorrect cycling posture and uneven roads usually result in excessive stress on body joints and sprains.prompt:1. Hang the limbs with a bandage to reduce swelling, reduce internal bleeding, and prevent inflammation.2. Use anti-inflammatory cream to apply, or use ultrasound for physical therapy or exercise therapy.3. Gently move the injured part to help recovery, but also to avoid muscle atrophy and stiffness.Pain In HandsRugged roads, too much impact, straight arms, or holding the handlebar too tightly for a long time can cause pain in your hands (including wrists).prompt:1. Install shock absorbers and dropper posts, and wear cycling gloves.2. Remove the handle from the handlebar from time to time while riding the bicycle, and shake it a few times before grabbing the handlebar.3. Grasp the handlebar with the back half of your hand, do not use the sensitive part between your thumb and index finger.Achilles tendonWhen the saddle is too high, you must use your toes to pedal as hard as you can. Excessive force for a long time can cause damage to the tendons.prompt: Adjust the height of the saddle. When riding a bicycle, try not to move your feet and ankles at 90 degrees. If you are traveling for a long distance, you should try to pedal with different parts of your feet to avoid excessive tension in your tendons.Back painDue to the incorrect cycling posture, when riding a bicycle on a rough road, the straight spine is not cushioned, and the bumps will squeeze the spine joints together, thereby aggravating back pain.prompt: Choose a bike of the right size and correct your cycling posture. When riding a bike, your back should be arched, and hip joints and shoulders should not collapse, so bumps will cause your back to arch slightly, which is harmless.
1. Healthy breathing theoryThe knowledge of breathing is great. It is not so easy to discuss and research. Different exercises have different breathing characteristics. And some good breathing methods also need to be developed. (My respiratory system was in trouble a few days ago, and now I pay special attention to this aspect of recovery) Why should I pay attention to breathing? Here is the connection point between human and natural aura! I don't understand Qigong, but don't talk about everything when people are out of anger. The same two, eating the same meal, why one is tired after running 10 kilometers, and the other one runs hundreds of kilometers and continues. The reason is here, the efficiency of energy conversion is inseparable from breathing!In addition, what is breathed in is stimulating to the alveoli. Air pollution, dust, bacteria, etc. will cause damage to the lungs. A runny nose is also a typical symptom of a respiratory infection. When you ride a bike in the wind, the cold air goes straight down the respiratory tract and lung cavity, which reflects some of the respiratory tracts. You can consider using your nose to help you breathe. Don't take a big mouth, just open a small mouth. Nose hair and nasal cavity can filter the air, and can also warm the air. This way the respiratory tract will not be irritated.2. Cycling breathing experienceRegarding cycling, breathing is equally important. I used to like to ride fast when I came up. I was prone to abdominal pain after reaching a certain distance. Later I came to the conclusion that it was caused by breathing. Part of the outside air was mixed with the stomach. So for a while, I paid special attention to breathing with my stomach instead of my chest, and the result was much better.It's right to breathe with your mouth when cycling, especially when cycling uphill. But it is not to let everyone breathe cold air immediately after breakfast, but to tell friends that if you are cycling on a flat road and the normal nasal breathing can be satisfied, then you don't need to gasp. Moreover, what I mean by mouth breathing on flat roads is performed under the premise that the nose and mouth are downward, avoiding the limelight, and automatically contracting the abdomen. When cycling uphill, you need a big mouth to supply oxygen, and use your mouth and nose as much as possible (if you don't use it, it's wasted). If it's cold, it is recommended to warm up your body before going out. Just open the mouth naturally, and the tongue can be rolled up properly, which helps heat the gas.Breathing tips: No matter what the situation, the most taboo thing about breathing is irregularity.3. In some "death riding" alpine symptoms, will disturb your normal breathing rhythm.Cycling uphill 4000 meters is a normal phenomenon for a swollen throat, swollen tonsils, and dizziness. The reason is simple: the air is thin, and breathing must be strengthened to supply blood oxygen. At this time, it is very effective to apply some petroleum jelly in the nasal cavity during the day under the necessary night medicine conditioning. As winter is approaching, keep warm when cycling.
Martin Shea, one of the best uphill riders in the United States, said that she found a soft spot for uphill cycling during her first bicycle trip to the west, Colorado. "When I first cycled uphill the Monarch Pass, I didn't know anything about distance or altitude," she said. "Most cycle uphill in New England can reach the top within ten minutes. When I heard that the biggest cycle uphill was coming, I thought it would only take twice as long. Twenty-three miles later, I can reach the top through point At 11,300 feet, I learned two major lessons: First, a curve on the road does not mean that the top of the mountain is at the corner; second, even though I like cycling uphill and my uphill cycling ability seems not weak, I still have a lot to learn. Even though I have won the Mt. Washington hill cycle championship three times, I can often find better ways to improve my uphill cycling skills." As she said, here are three improvements that anyone can do.Forward, weight trainingUnlike any other riding style, uphill cycling slopes are more inclined to thin people. But this is not to say that when you have a little load (especially non-seasonal) not cycle uphill. No matter what the situation is, cycle uphill the slopes near you. When you lose weight, even as little as three pounds, you will find that your riding performance has improved significantly because you only need to move a smaller weight with the same force.Use a small gear ratioIn my opinion, most people use large gear ratios when riding bicycles. When I cycled uphill Mount Washington for the first time, the 7.6-mile average gradient was 11.6%, and I used the previous gear ratio. The only way I can cycle uphill to the top is to stand and ride all the way, with an average cadence of 55. Now I use a smaller gear ratio, 11-32T freewheel, which allows me to ride and maintain a high-efficiency pedal frequency. After that, the heaviness of tired legs and the accumulation of lactic acid disappeared.Do less workWhen cycling uphill with many riders, jumping out to be a rabbit may not be rewarding-but you will be surprised to find that hiding behind other people can save a lot of energy. Moreover, as you cycle uphill higher and higher, the wind as an influential factor will become more and more obvious, so that even if you rush out at low speeds, it will be greatly affected. From an aerodynamic point of view, the following cycling is psychologically beneficial. Moreover, if you maintain a steady speed and do less work on most uphill cycling sections, you can maintain the strength to sprint to the top.
Cycling trips or races of more than 100 kilometers are often the mid-term goals in the minds of people who are new to cycling. The pleasure and sense of accomplishment of completing the goals, but the more tiring trip.However, as far as the doctor is concerned, there are some precautions, but it is better to know first.Cycling is really easy and enjoyable if you are proficient. Therefore, both men and women of all ages can step on the iron horse for a wonderful journey.But just like many people playing golf or surfing the Internet, we are gradually becoming addicted, and not just satisfied with the easy journey of "average people" of more than ten or twenty kilometers.We have to break a hundred, we have to climb high, we have to travel around the entire region, the entire country, and even around the world, and these cycling times are relatively long!We have to sit on the bicycle saddle and step on the pedals to perform repetitive movements for hours or even days and months in an unnatural posture. Without training, we are bound to be injured.Based on the experience of orthopedic physicians riding bicycles and the results of searching the literature, I will report to you a few things you should pay attention to when riding a long-distance bicycle.1. Preparation beforehandIt must be a different ride to ride more than a hundred times, and it is possible to have a pleasant journey with thorough preparation beforehand.The first is to prepare good equipment.The first thing is that it is best not to ride a brand new or borrowed bike. The colleague who was cycling with me didn't adjust the seat post height because he was riding a new bike. It was wrong and painful. The long-distance bicycle must be a bike that I usually ride and has been fully adjusted.In addition, things like bike hats, bike pants, gloves, bike shoes, water bottles, raincoats, sunglasses, etc. do not need to be detailed here, they are all important equipment for long-distance bicycles.2. Pre-training is very importantAccording to some experts' suggestions, two to three months of training is necessary to break a hundred years ago, but if you have the habit of cycling more than seven hours a week, this training period can be greatly shortened.Before cycling training, you must reach 65% of the maximum heartbeat, and sometimes (a few minutes each time) to reach 85% of the maximum heartbeat. The pedal speed must be maintained at 70 to 90 revolutions per minute.In this way, cycling for 1 to 1.5 hours a day over and over again, and taking one day off each week. Do not increase the mileage by more than 10% at a time to avoid excessive fatigue.Two weeks before you really want to ride a hundred kilometers, you must arrange at least one trip of 50 or 60 kilometers, and you must reduce the mileage a week before you really want to ride so that you can easily complete the scheduled activities of more than 100 kilometers.3. Diet considerationsDrink plenty of water a few days before the event, increase the body's water ratio (called hydration in medicine), and prepare for a lot of dehydration on the day of the event.The normal diet should increase the proportion of carbohydrates, and stop alcoholic and caffeinated beverages to reduce the interference to the body. The breakfast on the day of the event must also be adequate carbohydrates, but don't eat too much, and drink plenty of water.During long-distance cycling, do not wait to drink water until you are thirsty. Drink a small amount of water in advance. Food supplements during cycling should be based on well-digested carbohydrates (such as biscuits, nutrition bars, jelly, bananas, etc.), but don't eat anything that you haven't eaten before to avoid gastrointestinal problems.4. Matters needing attention about postureIn fact, there is no standard posture for long-term cycling. Everyone can have the method he or is used to. But the important point is to ride for a long time. It is best to change the posture frequently, including changing the position of the hand, lifting the buttocks off the saddle, and arching the back. Stretch the shoulders and neck to reduce the problems of joint muscle system damage and nerve paralysis caused by stiffness.In addition to posture, it is also very important to get off the bike for a short rest. In addition to stretching exercises, add water and heat by the way, but the time should not exceed ten minutes to prevent the body from becoming more rigid.5. Cycling reminderStart earlyIn the morning in the mountains, the weather is usually better, it is not too hot, and there are fewer bicycles. In the afternoon, there is more plenty of time to deal with the problem of poor physical strength or bad weather.Find the paceEveryone's physical strength is different. Don't force yourself too much. If you think you should take a break, you must rest to avoid accidents.Eat moreIf possible, eat small meals and more digestible carbohydrates along the way. If you feel tired and annoyed and cannot continue, it may be hypoglycemia.Drink water moreDrinking plenty of water is probably the most important thing for long-distance cycling. Many athletes emphasize this point and force themselves to drink water before they feel the need.If you do not urinate once in one to two hours or your urine is not golden yellow but dark brown, it means you drink too little water.Have lunchUsually more than six hours of cycling, there must be lunchtime.If it's not a race, it's best to get off the bike and have a rest, because the afternoon schedule may not be downhill but your physical strength is usually downhill. It is best to get some real rest.Find good companionsFor long-distance cycling, there must be people who ride together. In addition to safety issues, studies have also shown that just having a companion next to you can endure more pain and improve performance.In addition, experienced riders can also enjoy the fun of cyclng in groups to break the wind and reduce resistance.
Many people have had the dream of cycling to the end of the world. For experienced veterans, cycling to play is actually a matter of leaving. But for novices, if they are not well prepared, they will easily fall into some misunderstandings, which will affect the fun of the whole journey. The most common mistakes novices make： 1.Ride without warming up Whether it is cycling or other sports, warming up is very important. Do some stretching exercises before cycling to wake up your body, which can not only avoid sports injuries but also increase the riding effect. Why not do it? 2.Before riding, do not check Before riding, be sure to check the bicycle carefully to see whether the chain is loose and whether the brake tires are in good condition. 3.bad posture Many friends think that cycling should be done as one likes, and there are so many rules. In fact, a good riding posture can not only improve riding efficiency but also prevent sports injuries. 4.Not fully equipped You must wear a riding helmet gloves and other equipment when riding unless you are riding to buy food. Don’t think it’s inconvenient or uncomfortable to wear a helmet, there are a lot of life-saving things. 5.Pursue fast The faster you ride, the cooler it is? wrong! The most important thing about riding is to keep the speed. Don’t go fast and slow, ride hard with energy, and stop at every step without energy. This is actually very harmful to the body. 6.No hydration during riding Many riders only replenish water when they feel thirsty, and they drink it in large gulps, which is very convenient. This is actually wrong. Hydration should follow the principles of “sip and drink slowly” and “timely” to ensure physical vitality. If water is not replenished in time, the body’s function will decline, resulting in insufficient muscle energy substances and oxygen supply, reduced riding efficiency, and severe cramps. In addition to avoiding the above minefields, if you want to be an excellent cyclist, mastering the correct posture is the basic skill.
Exercising in winter can improve the body’s ability to adapt to cold conditions, making the body strong and less likely to get sick than ordinary people. But for some people with delicate respiratory tracts, the dry and cold outdoor air in winter often ruins their outdoor exercise plans. In fact, as long as you pay attention to some basic breathing methods during exercise, you can well protect your respiratory tract from dry and cold air during winter exercise. It is best to breathe through the nose when exercising outdoors When doing physical exercise in winter, you should consciously control the breathing rate, and the breathing rate should not exceed 20-30 times per minute. The breathing rate can reflect the exercise capacity of the human body. For those who have just done outdoor exercise, a too-fast breathing rate often indicates that the exercise intensity is too high. In winter, the air itself is relatively dry, and breathing too quickly will cause a greater burden on the respiratory system and increase the incidence of pneumonia and bronchitis. When doing outdoor sports in winter, it is best to breathe through the nose. There are abundant blood vessels and more secretory glands in the nasal mucosa. When the cold air passes through the nasal cavity, it can keep warm and moisturize, so as to avoid cold, dry, or Dust and disease-causing microorganisms being inhaled into the lungs. Even if you can’t breathe through your nose completely when you exercise with high intensity, you should adopt a combination of mouth and nose breathing, or slightly roll the front of your tongue and stick it to your palate, so as not to directly irritate your throat and lungs with cold air. Deepen exhalation to relieve discomfort When exercising outdoors in winter, you should pay attention to adjusting your breathing style. Especially for those who have just started exercising, their own respiratory system, blood oxygen supply capacity, and activity of the whole body are poor. If the exercise intensity is too large, the frequency of breathing will often increase, and more superficial breathing will occur. If this continues, the inhalation depth will be greater than the exhalation depth during exercise, which will lead to chest tightness and difficulty breathing for a long time. At this time, you should adjust your breathing method and exhale more deeply, which will improve your breathing state and reduce the discomfort caused by winter sports.
When I was a little boy, bicycle was my good partner, and the years it accompanied me, I can't forget it for a long time.When I grew up, cycling made me a brand-new self, inseparable from now on.Cycling allows me to move faster, climb higher, and see farther.Riding a bike gave me a new perspective and re-understand the land where I grew up.Riding a bike made me meet like-minded friends.Riding a bike has also brought me the love of my life.Riding a bike allows me to travel far away like never before.Riding makes me feel the purest happiness.Cycling let me know Nothing is impossible!You ask me why I ride a bike. Cycling is an attitude to life, this is the answer!
I don't know if you have any experience like this, that is, the riders around you are pursuing a very loud hub. For example, the pursuit of a lot of 120-sound hubs does not mean that the louder the bike hubs, the better.The sound produced by the hub is when the ratchet teeth and the spring in the hub are pushed when cycling idling, so the relevant sound is produced. Many riders are constantly pursuing a very loud hub, in fact, it is really unnecessary.Because the number of hubs' teeth is related to the strength of the springs inside the hubs. It's not that a 30-ring hub is less sound than a 120-ring hub. This is not the case. The sound of the hub is mainly related to the strength of the spring inside the hub, and the sound has little to do with the sound.The greater the force of the spring, the louder the hub will be, not just the size of the spring force. Also, the size of the hub sound is related to the grease inside the hub. The less grease, the louder the hub noise.So, when you feel your hub sound becomes louder. Don't doubt it, it's the hub that reminds you that the internal maintenance of the relevant hub is needed. Only when the grease is reduced, the sound of the hub becomes louder.Many cyclists will be misled, that is, the 120-ring hubs on the market are very loud and loud. As long as the number of sounds of the hub is greater, the performance of the hub is better. In fact, this is not the case. The fact is the opposite.The greater the number of the sound of hubs, the greater the number of ratchet strikes. Over time, the performance of the hub will be weakened. The volume of the hub does not affect the sound volume of the hub, but the density of the hub sound.As mentioned above, if you want to make the bicycle hub sound louder. The main purpose is to keep the beat frequency of the hub ratchets unchanged and reduce the grease inside the hub to achieve the effect of increasing the sound. There is no need to buy a 120-ring hub at all, but this will increase the wear of the hub, which is not good for the hub.Also, it's not that the more grease in the hub, the better. If there is too much grease, it will increase the internal resistance of the hub, which will also affect the performance of the hub. I hope that when choosing a hub, riders will consider not the sound of the hub, but the performance of the hub.Click here to buy a good performance bike hub.
When you decide to start riding in the morning at dawn, in the beginning, you may still feel sleepy on the road, and the temporary sleepiness will take a period of time to get used to. But the effort pays off, because at night when you lie down and your head rests on the pillow, you’ll quickly fall into a deep sleep. “Morning rides improve sleep quality,” researchers at the Stanford University School of Medicine found, according to the study; Long-term sedentary insomnia patients who cycle every other day can promote sleep and, The time it takes for these patients to fall asleep can be cut in half. At the same time, the riding time only needs to be carried out for 20-30 minutes, so that the sleep time can be extended by at least one hour. Plus, says Jim Horne, a professor at Loughborough University’s Sleep Research Centre, “Exercising outside in the sun can help you regulate your circadian rhythms and rid your body of the cortisol that prevents deep regenerative sleep.” Adhere to the morning riding exercise method: 1.In the evening, put away the cycling clothes and shoes that will be worn the next day. When the alarm goes off, you can jump right in without hunting for jerseys and shoes. 2.Set two alarm clocks, one by your bed and one in your room, to keep you from being lazy. 3.find a partner. Riding with a buddy is usually a lot of fun, so why not add this to your cycling workout routine? When you feel like slacking off or giving up, your companion will remind you and push you to persevere. Why is it suitable for cycling in the morning, it is a golden aerobic exercise for cycling. Compared with our jogging exercise, the impact on our lower limbs is very small, and cycling is more about burning. Our leg fat is very effective for those who want to thin their legs. If you have knee injuries, such as knee arthritis, patella strain, and other bone and joint diseases, you want to exercise through exercise, but it is difficult for running, you can ride to exercise, as long as we shorten For the riding distance, avoid climbing sections, which can also prevent knee injuries. If you ride at a speed of 9 km/hour, you can consume 245 calories. Important Notes: 1.The blogger suggests that you can ride for 10-19 kilometers. If the distance is too far, it will cause repeated rotations, and the knees will be easily damaged, which is not good for your health. 2.If girls want to lose weight by cycling, the blogger recommends girls to keep the speed at 10km/h, and the cycling time should be about half an hour. This will prevent our calf muscles from growing. Girls who just want to lose weight must pay attention. 3.We must learn to replenish water in a small amount and many times during riding, which can promote metabolism and is very helpful for fat burning.
