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.
Becoming a better, healthier, and faster cyclist does not require self-torture. Cycling should be a fun thing. As long as you set your goals and ride as planned, you can see progress.We are not trying to create a brand new you, we just want you to get as much fun as possible from cycling, the most important thing is to improve yourself. This is not difficult to achieve, as long as you listen to some simple suggestions and train according to the plan, you will soon see results.1. Improve the average speedIn each ride, you can try to increase the speed to 2 kilometers per hour, of course, it all depends on the riding technique. As an efficient rider, knowing how to speed up will make you ride faster and save energy at the same time, so training in each cycling is an important skill. You lose a lot of speed when you are cornering, but remember that the speed of entering the corner is not the most important thing, the important thing is the speed of crossing the corner. If there is an uphill after going downhill and you can foresee that it is safe, please do not rush to the brakes, otherwise, you will lose power and speed.Finally, consider the cycling posture. Wind resistance will make you unable to ride faster. Therefore, to ride faster, you need to hold the lower handle and lower the center of gravity to minimize the frontal contact of the wind.2. Improve comfortWe will encounter some physical discomforts during cycling, but there are many ways to avoid soreness. A bike fitting before buying a bike can help us correct our posture, effectively reduce physical discomfort, and reduce the chance of injury.Maintain good regular stretching exercises between cycling and after cycling, which helps prevent pain caused by long-term bending and cycling. When you stop cycling and do the stretching before returning to the bike, you will find it feels wonderful.3. Let cycling into lifeFor every rider, finding more time to ride is no small challenge. This requires us to have the two abilities of creativity and thinking, which will help you participate more in cycling. Cycling to work is also a good choice. Even if you can't ride the entire journey, you can only ride to the station (and then change to the subway), but the accumulated cycling can also give us enough training mileage.4. Supplement nutrition in timeRunning out of energy during cycling is definitely an unpleasant experience, but if you replenish nutrients before and during cycling, this embarrassment is easy to avoid. Sports nutrition does not necessarily mean eating expensive nutrients. Bananas, cereal bars, and jam sandwiches all contain large amounts of easily absorbed carbohydrates and are easy to carry and eat. If you plan to go out for a few hours of cycling, you should start eating after the first 30 minutes. Ingesting 60 grams of carbohydrates per hour is a good rule of thumb.5. Long-distance cyclingCycling a hundred kilometers is a difficult task, but if you are not in a hurry and eat well during the cycling, everyone who rides can do it. Several steps can be taken: First, plan the route in advance with the wind direction and hills in mind; when you start cycling, arrange the most difficult mountain route in front so that you can ride home downwind.6. Fall in love with cycling uphillThere are many reasons for you to fall in love with cycling uphill, but there are still many cyclists who are unfriendly to cycling uphill. Participating in cycling uphill at ordinary times can actually make you healthier. Cycling uphill in a planned and regular manner can increase your leg strength. At the same time, it can motivate you to work harder than usual and also promote your cardiovascular health. If you want to ride faster, don't avoid cycling uphill.Cycling on the mountain can broaden your horizons, you can see the beautiful scenery at the top of the mountain, and you can enjoy the pleasure of speed when you go downhill. The more hills you ride, the more experience you will get. If time permits, you can try to challenge longer climbs, and you can try multiple times a year to see if you make progress with each ride.7. Ride with friendsWe often see a group of cyclists lined up and fast forward. They may pay more attention to cycling speed and ignore communication. In fact, cycling and chatting together, and sharing cycling experiences with each other make it easier to get the favor of others. No one wants to stay at the end of the team, and you certainly don't want to be pushed forward, so stay healthy, work hard, and ride happily with your friends.
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.
Whether you ride a mountain bike, or a road bike, or are a loyal triathlon enthusiast, I believe that riders want to be able to ride comfortably. Regardless of whether the self-locking pedal system is used or not, has everyone encountered foot numbness or even foot pain? In fact, numbness in the hands and feet is a common problem in cycling, and there are many reasons for discomfort in the hands and feet. However, at least half of the riders will mention numbness in hands, numbness in feet, and pain in feet when describing riding discomfort, or symptoms such as leg weakness. Some of these problems are related to the settings of the riding vehicle, such as Fitting, and some are related to the body. important support When the human body rides a bicycle, there are three contact points: the handlebar, the seat cushion, and the pedals. These three contact points carry all the weight of the body. Any discomfort in any of them will cause discomfort when we ride. Among them, the feet It is also an important part of our power output, and the discomfort of the feet will bring a certain degree of burden to the body. Single force point Riders who do not use the self-locking click system usually suffer from foot pain and numbness because the force point on the pedal is not suitable, or the force point on the pedal is too single. However, the soles of the sports shoes we wear every day are generally soft, with good shock filtering effect and concentrated and single stress points, which cannot disperse the pressure on the soles of the feet like bicycle special shoes and insoles. For riders who do not use the self-locking system, players recommend using it to reduce the chance of foot pain and numbness. different foot shapes According to the foot shape, it can be roughly divided into five shapes: Egyptian, Greek, Roman, German, and Celtic. These five-foot shapes will also correspond to five different lock shoe last models, and different brands have different lasts The shape of the head is also different. For example, the shape of the last of BONT is suitable for the flat foot of the forefoot, Sidi is suitable for the Greek foot, and the last of Fizik or Giro is more pointed. A last that is not suitable for the foot shape will cause local compression, which will lead to local pain. proper lock shoes In the face of riders who experience foot numbness and foot pain when using the self-locking pedaling system, they can only find and solve the problem through a series of elimination methods. Among the riders with foot numbness symptoms, more than 80% of them have the wrong lock shoe size. There is a great chance that the lock shoes are too large. If the feet are loose and shake in the shoes, it will cause an impact phenomenon, and slight high-frequency impact will cause It leads to numbness, which leads to numbness in the feet; foot pain is basically caused by inappropriate shoe size, inappropriate last and shoe shape wrapping and compressing the circulatory system and nervous system of the foot. What kind of situation is called a suitable lock shoe? That is, when all the locking systems are loosened, there is no extra front and rear loose space for the feet in the shoes, and there will be no oppressive feeling in specific parts when the shoes are fastened. As for the numbness of the feet, it may be caused by improper adjustment of the cleats or improper arch support, resulting in deformation of the soles of the feet or unsmooth exertion of force.
Cycling has the reputation of golden transportation, which saves time and effort, and is cost-effective. Cycling at 19 km/h consumes 350-550 calories. Persisting in cycling can improve the heart and lungs and achieve the goal of losing weight. Why not learn about the benefits of cycling？ maintenance of musculoskeletal The bones are well stimulated when riding, which promotes the precipitation of calcium in the bones, thereby strengthening the bones. Bone not only plays a supporting role but also has the hematopoietic function of storing calcium. Exercise the gastrocnemius, gluteal and quadriceps muscles, thereby improving muscle strength, preventing bone damage, and maintaining bone joints, slowing down joint degeneration and aging. Must increase basal metabolism During the cycling process, the basal metabolism can be accelerated, and the speed of burning calories and fat will be accelerated, so as to achieve the purpose of losing weight, and in addition, it can better shape the body. Can improve the heart and lungs The heartbeat speed during cycling can be changed according to the riding speed and terrain, which is equivalent to the combination of aerobic exercise and anaerobic exercise. Long-term heartbeat can increase the contractility of the myocardium and improve the heart and lungs. Maintain blood vessels Cycling can speed up the heart rate and promote blood circulation throughout the body. During the rapid flow of blood, it can rub the walls of blood vessels well, relax smooth muscles, help dilate blood vessels, and eliminate carbon monoxide, thereby maintaining cardiovascular health and improving vascular function. Riding is good,but you need to pay attention to these four points： 1.Mind your seat choice Many people like a wide and heavy seat and feel that it is more comfortable to sit on, not to say that whether the sitting posture is comfortable or not depends on its shape. In addition, you need to pay attention to the installation height and position of the seat. When riding, the seat cannot maintain its posture for a long time when it is too high, and the friction area will be enlarged; the seat that is too low will increase the pressure of the contact area, which will also cause physical discomfort. 2.Shunting has corresponding special attention Sit upright on the saddle, the handlebars and the frame sills are in a straight line, put the heels on the pedals, keep the legs straight in the middle, and ensure that the knees or feet cannot be bent too much when riding so that it will be better exert force. 3.alternate pose It is not allowed to maintain the same body position for a long time, and it is not allowed to ride for a long time. It is necessary to follow the gradual standard and combine various sports methods. Do not perform surprise riding in a short period of time, and do not ride for a long time on relatively poor roads. 4.Warm up before riding Usually, ride 2-3 times a week, and there should be no fatigue when riding the next day. If you want to ride for a long time, you should prepare for activities in advance, and do some relaxing activities after riding. Chronic pain, limb joints, and waist and neck discomfort often occur after cycling, and a professional physician should be sought for treatment as soon as possible.
