1. Body energyTo truly have good endurance, you need to use most of the energy reserves in your body.There is glycogen (carbohydrates) in the muscle and liver, glucose in the blood, triglycerides (fat) in muscle, and the largest energy reserve: body fat.This energy is your fuel tank to keep riding a bike. Excessive lactic acid or lack of oxygen supply will stop you. Conversely, when you run out of glycogen in your muscles, low liver glycogen or low blood sugar levels are the reason why you stop in the attack.2. Increase carbohydrate intakeIncreasing your endurance requires eating carbohydrate food every three hours one to two days before long-distance cycling, and drinking plenty of water to digest food.These carbohydrates can help store glycogen in your muscles, but only for these few days, you are only cycling lightly. If you are going to ride the bike a short, intense ride, not full of glycogen will make you feel better.3. Eat breakfast early before cyclingEven if your glycogen reserves are sufficient, you cannot guarantee maximum endurance. You need to eat breakfast early before cycling and eat a breakfast rich in carbohydrates, protein, and fat 2-3 hours before departure.If you eat too late, it will reduce rather than increase your endurance. Or, drink a carbohydrate-rich drink an hour before your departure.4. Maintain supplies during cyclingThe goal is to keep 200 to 400 calories of liquid or solid food (tested during training before the official ride) in the stomach.If you are convinced that you are at a high level, you can ride faster at the beginning, but you need to recharge every 20 minutes. Or, you will crash after 1 or 2 lack of supplies. The goal is to consume approximately 60 grams of carbohydrates per hour of cycling.Researchers in the United States explained that in a 64-kilometer ride, consuming 15 grams of honey or glucose per 16 kilometers can improve the riding level compared to drinking only water.Riders who maintain high glucose and low honey glucose can get home 2.75 minutes earlier. Compared with riders who only drink water, they have an average of 40W higher power output in the last 16 kilometers.If you find that you often crash late during cycling, and cycling is just drinking water, then this research is very useful for you.5. Train your physical enduranceMake your body really ready. Carry out regular riding in advance to ensure that your body can better use fat reserves, In this way, the rider can use more fat and effectively preserve carbohydrate reserves.You need to do 4-6 hours of aerobic cycling every week and not eat breakfast for 2 hours to ensure that you use the body fat.In conclusion:The most important thing to improve cycling endurance is to eat, eat, and eat. Eat a lot of carbohydrates 1-2 days before long-distance riding, eat 2-3 hours in advance on the day of cycling, and eat constantly during cycling.Of course, daily training must deliberately adapt the body to use fat as fuel, rather than precious glycogen reserves. As long as you pay attention to supplies, everyone can ride a bike a long distance.
The era of disc brake road bikes has officially arrived, and there are more and more road bikes using disc brake systems. At present, disc brake road bikes use hydraulic systems as the mainstream, but for road bikers, hydraulic systems can be said to be A completely new system. When you plan to join the ranks of disc brake road bikes, do you have a clear understanding of the characteristics of the hydraulic disc brake system?The most common maintenance action of the hydraulic disc brake system is to replace the new oil and remove the air in the oil circuit. Because the fault tolerance rate of the hydraulic system is low, every action during maintenance must be quite focused. The oil change and maintenance actions of hydraulic disc brakes require the use of a variety of special tools and skilled operations. It is recommended that the oil change and maintenance work be carried out by a professional and trusted bike shop to ensure the hydraulic disc brake system of your bike. You can operate with peace of mind!Preparation toolsThe following tools are mostly used when performing oil change-related actions. Since the bike body needs to be able to adjust the angle flexibly, it is recommended to use a professional repair rack to fix it. In addition, if you want to install and adjust the tubing, you also need to prepare tubing cutting and oil needle installation tools.From left: open-end wrench, Shimano special mineral brake fluid, oil injection syringe, flat screwdriver, oil cup, oil cup adapter, piston stop, and oil cup stopper.Start preparation for an oil change1. Before the oil change action, please be sure to remove the wheelset and the brake pads first, because there may be oil leakage during the oil change action or even accidental splashing. If oil contaminates the brake discs on the wheel or the brake pads, the braking ability will be greatly reduced or invalid. Therefore, please pay attention to keeping the brake discs and the brake pads away from any oil.A. First remove the anti-loosening buckle on the fixing bolt of the reaming plate.B. Use a flat-head screwdriver to remove the fixing boltsC. At this time, the film can be pulled up directly, don't lose the elastic film in itD. Insert the piston stopper and use it to fix the piece fixing bolts.E. Sometimes the piston is pushed out because of the loss of the film. When you want to push back the piston, do not apply force at a single point. Use a flat object larger than the piston to push back to avoid damage to the piston due to excessive pressure.2. Pump the new Shimano special mineral oil into the syringe, and the amount of oil drawn in needs to be more than the demand of the oil circuit; remove the dust cover of the oil injection hole, and put the syringe on the oil injection hole. When installing the oil injection syringe to the brake caliper, please remove the air in the syringe first to prevent air from entering the oil circuit and causing the brake function to fail.Because the gas has extremely high compressibility, when there is air in the oil circuit, it will absorb the thrust when pulling the brake lever, which will cause the caliper end to operate poorly or even fail to operate.A. When pumping new oil, it is necessary to prepare a quantity that is higher than the demand, so as to avoid insufficient oil injection and cause air intake in the oil circuit. After the oil injection is completed, put the extra oil back.B. Before connecting the oil circuit, make sure that the air has been completely discharged from the syringe and pipeline to avoid injecting air into the oil.C. Remove the dust cover of the oil filling hole.D. Put the oil pipe of the oil injection syringe on the oil injection hole.3.Open the cover of the brake lever, remove the oil hole bolts, and connect the Shimano special oil cup and the special oil cup adapter for the road bike oil disc brake lever. Before removing the oil hole bolt, adjust the angle of the bike body to the level of the oil hole of the brake lever to avoid oil leakage when the oil cup is installed and unloaded. When installing and removing the oil hole bolt, be careful not to lose the O-ring on the bolt to avoid oil leakage or air intake.A. The oil cup must be installed horizontally.B. The adapter seat prevents the installation of the oil cup from being disturbed by the shape of the brake lever.C. The bolts, oil cups, and adapters all have a leak-proof O-ring. Be careful not to lose them.4. Adjust the bike body to fit the oil filling angle. Each Shimano brake lever has a different position of the built-in oil pot, so there will be a different demand angle. In order to make the oil circuit push smoothly when changing the oil, and allow the air in the pipe to be discharged smoothly.5. Remove the stopper on the oil cup, loosen the caliper oil filling hole screw about 1/8 turn, at this time the oil circuit becomes open, slowly push the oil injection syringe connected to the caliper end to push the new oil into the oil circuit. The replacement of brake oil is not to inject new oil after leaking old oil but to directly inject new oil to push out the old oil. In order to remove the air that may remain in the oil adjustment pipe while filling, new oil needs to be injected from the lower end of the brake caliper.A. Remove the oil cup stopperB. Loosen the caliper oil hole screw about 1/8 turn.6. When the color of the oil introduced from the brake lever oil cup is lighter (the color of the brake fluid will become darker after a period of use), and there is no more air in the oil cup, it means that the brake fluid has been completed. replace. Tighten the oil filling hole screw at the end of the caliper.A. Observe the color difference of the oil coming out of the oil cup to judge whether the new oil has filled the oil circuitB. Tighten the caliper oil filling hole screw.7. Press the brake lever to confirm whether the oil path is full and without air, because the caliper piston has been fixed by the piston stopper, if the oil path is full, the brake lever should only have a movable stroke of about 5mm; if the brake lever stroke is too large, the hand feels soft. There may be air in the oil circuit, the exhaust action should be performed again, or the oil filling action should be re-operated.8. If it is confirmed that the brake lever is operating normally, please insert the stop bolt into the oil cup at the end of the brake lever, adjust the body to the level of the oil hole of the brake lever, remove the oil cap and the adapter seat, and lock the oil return hole bolt. Brake levers and calipers can use 50% isopropyl alcohol to clean the brake fluid that leaks during operation.A. Remember to insert the stopper when removing the oil cup, otherwise, the oil will flow everywhere.B. Lock back the oil hole bolt of the brake lever.C. Isopropyl alcohol can be used to clean the oil-contaminated area.9. After cleaning is complete, remove the piston stop on the brake caliper, and install the receptacle, so that the anti-loosening buckle on the fixing screw of the film must also be installed. After installing the wheelset, confirm that the brake can work normally, and the oil change of the hydraulic disc brake is completed.A. The existence of the anti-loose buckle is often forgotten because of its small size.B. Also remember to cover the dust cap of the oil filling holeAfter reading the oil change procedures for hydraulic disc brakes above, do you think that disc brakes on road bikes are super troublesome? In fact, the editor has also simplified a lot of detailed actions… But in order to get the sharp braking performance of hydraulic disc brakes with the better operation, I believe all this is worth it! As for the maintenance of the oil circuit that will get messy and may fall short, let yourself go and leave it to a professional bike shop to complete it.
There are usually two types of lock shoes, mountain bike lock shoes, and road bike lock shoes. What are the advantages and disadvantages of each? How to choose?Mountain bike lock shoes, like mountain bikes, have strong terrain adaptability, mountain lock shoes were designed for use in various harsh environments, such as rainy mud, gravel roads, and so on.One of the advantages of mountain bike lock shoes is that they are durable and adaptable to the environment/terrain.Compared with the durability of mountain bike lock shoes, road lock shoes have many limitations. For example, a road bike is suitable for riding on good pavement. If you wear a road bike lock shoe and run over a larger stone, the shoes will probably have problems.One of the more common methods of model selection is that you have to buy a road bike with lock pedals and road bike lock shoes for road bikes, and buy mountain bike lock pedals and mountain bike lock shoes for mountain bikes.This is basically not wrong, but everyone has a different purpose for riding a bicycle, and the use environment for locking shoes is also different, so there is another use environment selection method besides the model selection method.Because of the problem of the sole structure of the mountain bike lock shoes, walking is also very smooth when not riding, such as getting off the bike to buy water, ending the bike ride and climbing the stairs, etc., getting off the bike to take pictures when seeing the beautiful scenery.After the road bike lock shoes are installed with the cleats, it is not only inconvenient to walk, but also easy to cause the cleats to wear.In addition, the advantage of mountain bike lock shoes is that it is easier to lock and unlock (than road lock shoes), which is also a design that takes into account the complexity of the terrain.Speaking of this, it seems to be talking about the advantages of mountain bike lock shoes and the disadvantages of road bike lock shoes. What are the advantages of road bike lock shoes compared to mountain bike lock shoes?If the advantage of mountain bike lock shoes is breadth (lower limit/adaptability), then the advantage of road lock shoes is height (upper limit/professionalism).Road bikes are biased towards speed and races, so road bike lock shoes are better in terms of lightweight, pedaling efficiency, comfort, and ability to match a power meter.Lightweight means that the mountain bike lock shoes of the same design will be naturally heavier than the road bike lock shoes. This is because the mountain bike lock shoes have more studs on the soles (increasing grip);Pedal efficiency means less energy loss;Comfort refers to the same long-distance (high-intensity) riding, road bike lock shoes are less prone to foot pain (in fact, it is related to the lock plate);Power meter refers to that there are not many power meters for mountain bike shoes.Even with the configuration, mountain bike shoes are heavier than road bike shoes because the soles have more studs and the circles in the pictureSeeing this, you should understand.If you are mostly cycling, you often stop to take pictures after riding, the experience of mountain bike locking shoes will be better.If you like speed, race, and more training, road bike lock shoes are more suitable for you.
Now more and more people in the streets and alleys fall in love with road bikes. Novices or especially mountain bike riders before are used to disc brakes. Two fingers can break it easily, so many bikers often complain. Road bikes are difficult to break, difficult to corner, and afraid to go downhill. Then let everyone know the correct turning posture.The quality of cornering technology is related to your personal safety and racing performance, and the most common cause of bicycle collisions is poor cornering technology. If there are a lot of corners in the race route, improving cornering skills will help maintain your position in the main group, as shown in the figure:There are three ways to corner:Co-incline: If you don't consider the situation of the corner, co-incline cornering is usually the most common cornering technique for novices. This method of cornering is most suitable for corners and large arcs, dry roads, and cleanliness. In the United States and some countries, cyclists and cyclists ride on the right, and when turning left, the most efficient way to turn is when making a turn; while in countries that drive on the left, turning on the same turn is the most efficient way to turn. The first choice when transferring. When using the same tilt to the corner, just put the center of gravity on the outer pedal, and at the same time tilt the bicycle and body toward the corner. If the curve is wide enough and the arc is large enough, pedaling can be continued when cornering.Tilt outward: Novices rarely use this turning method, but when the curve is narrow, such as turning right when driving on the right or turning left when driving on the left, this turning method is very useful. The camber method is more suitable for curves with larger curvature than the same-incline corner method.This is the same technique as Countersteering for riding a motorcycle. When using this technique to turn into a curve, you must stop pedaling, because when you take an outward leaning, the body leans more than the same. When cornering, the inner pedal is on and the body's center of gravity is placed on the outer pedal. The next action may feel a bit counterintuitive: the arm on the inside of the curve is straightened, and the elbow on the outside of the curve is curved.In fact, your current action is to make the bicycle roll, and doing so will break the gyro effect when the wheel is turning. (Annotation: The gyro effect means that the wheel is like a gyro, which helps the cyclist when it turns quickly. Keep your balance, the faster the speed, the more obvious the effect will be. When the wheel turns quickly, the resistance to turning the handle will increase, and cornering will be more difficult), allowing you to tilt the bicycle sharply while keeping your body upright Turning into the curve, you can go through a curve with a lot of curvatures. When using camber to the corner, the speed must be maintained above 24 kilometers per hour to be effective. Therefore, it takes more practice to get used to this way of cornering.Tilt inward: When the road is slippery or with sand or pebbles, you should use an inward inclination to corner the bend. Whether you want to turn right or left, you have to slow down. If the radius of the curve is very narrow, such as when cycling to the right in the United States, you must stop pedaling. This is done so that you can safely go through the corner without crashing. The correct cycling method is to only lean the upper body into the curve when cornering, while the bicycle stays upright and keeps the knees close to the upper tube position-that is, the knees do not point towards the curve.Other considerations when cornering: If the road is wet and slippery, reduce tire pressure by 25%. This has little effect on the overall speed, but it can increase the friction of the tire when cornering. The tires used when cornering is also important. Tubular tires have round tire walls, so they are more suitable for cornering than open tires with flat tire walls. The painted road surface becomes very slippery when wet. Cycling on such a road is like riding on ice, so be careful when cornering. The same is true if there are round hole covers on the road, the wet round hole covers will also become more slippery. If the road is slippery, be careful when cornering on a small slope. Before cornering, use the brakes to slow down, but do not use the brakes when cornering!
Carbon fiber not only has the inherent characteristics of carbon materials but also has the soft processability of textile fibers. Its specific gravity is less than 1/4 of steel, but its strength is very strong. And its corrosion resistance is outstanding, it is a new generation of reinforcing fiber. Carbon fiber is widely used in civil, military, construction, aerospace, and super sports car fields.Carbon Frame advantagesThe carbon fiber frame is characterized by "lightweight, good rigidity, and good impact absorption". The carbon fiber frame has advantages that other materials do not have. It can manufacture lightweight bicycles of about 8 or 9kg. This carbon fiber lightweight bicycle best reflects its advantages when climbing a hill, smooth and refreshing when climbing. Unlike some light aluminum alloy frames, it feels like a kind of pullback when climbing a hill.(1) A lightweight frame can be madeThe carbon fiber frame is made by layering carbon fibers against the direction in which stress occurs to obtain strength. The carbon fiber frame is very light, which is due to its density and strong tensile strength.(2) Good shock absorptionCarbon fiber is used to make artificial legs for the disabled when exercising, or special springs are used in various fields. Make use of its excellent shock absorption performance to make bicycles without shock absorbers.(3) Frames of various shapes can be manufacturedThe basic forming method of carbon fiber is to spread a fiber sheet on a mold and then pour into the resin and burn it. Can be made into various shapes of the frame.Carbon Frame disadvantages(1) Complicated stress calculationThe carbon fiber frame is composed of carbon fiber, which is characterized by strong tensile strength but weak shear strength. Complex stress calculations (longitudinal rigidity and lateral rigidity) are required during processing, and the carbon fiber sheets are overlapped and formed according to the calculation. The processing technology varies from manufacturer to manufacturer, and it is important to choose products from experienced and reliable manufacturers.(2) Difficult to change the sizeIt is difficult to change the size due to the molding after the mold is made. Cannot respond to orders of multiple sizes and styles.(3) AgingWill the resin age because of this? This is an existing issue, it will gradually whiten when placed in the sun. Of course, this phenomenon is related to the manufacturer's technology. It is best not to place it in the sun.Species of carbonFull carbonAll carbon fiber bicycle accessories are made of carbon fiber materials.Half carbonMany bicycles are made of aluminum alloy and carbon fiber. For example, a frame may be made of carbon for the upper tube and aluminum alloy for other parts (or carbon for the rear triangle…), the front fork arm is made of carbon fiber, and the front fork tube is made of aluminum alloy. This can be said to be semi-carbon.Carbon-coatedSome accessories such as frames, handlebars, stems, cranks, front forks, eatposts, etc., are made by manufacturers of aluminum alloy, and then a layer of carbon cloth is covered on the surface, which is what is covered with carbon.Note:Carbon fiber contains resin, so it can be said to be acid-resistant. However, for carbon fiber, internal factors should be considered. It uses resin, so the possibility of resin aging exists. Carbon fiber bicycles should be kept away from sunlight when not in use, as sunlight and ambient temperature have the greatest impact on them.
Bicycles are the most successful means of transportation invented by mankind. With bicycles, people can go further, and the world seems to be a lot bigger all at once. Bicycles can take us to see the world, see great rivers and mountains, cycle wherever we want, challenge ourselves, surpass ourselves, and realize our dreams.In the process of cycling, there are some things to pay attention to, the following ten taboos should be especially avoided.1. Get rid of the habit of using improper brakesWhen braking, please brake the rear wheel first to avoid a crash due to excessive braking force. The position of the rear brake handle can be changed due to personal habits.Before going on the road, you should ask a professional technician to adjust the tightness of the brake line, and check the gap between the brake block and the wheel and the degree of wear.2. Correct the improper turning methodWhen turning, the bike body will lean, and the pedals on the inside should be kept level or placed above to avoid touching the ground. You should slow down before entering a curve. Braking during a turn is very dangerous.3. Correct the wrong way up and downhillSome people stand up and step on the pedals when riding uphill. But unless it is a particularly steep slope or needs to accelerate the sprint, this posture should be avoided. In addition to more physical exertion, the increased center of gravity of the ride caused poor handling and the rear wheels were also prone to skidding.The correct way should be:When going uphill, move forward while sitting, lower your upper body to keep your center of gravity, and step forward with a light gear ratio.When going downhill, move your body's center of gravity back, lower your body, and clamp your thighs on the cushion. Pay attention to speed control. Use progressive braking. Emergency braking is strictly prohibited.4. Keep a safe distanceIf you follow the team for group cycling, keep a safe distance between bicycles at all times.During long-distance cycling, the front bicycle will be shielded from the wind to facilitate cycling; when the road is wide and straight, it is easier for the riders to lose their spirits. It is recommended that the riders should be separated by at least one bicycle distance to ensure safety.5. Try to avoid rolling over road protrusionsThe condition of the road surface on the highway is well known. When riding, you need to keep your sight far away to avoid excessive speed and observe the obstacles or potholes on the road.If you can't dodge, it is recommended to pull up the handle and use the pedaling force to make the front wheel jump over. Reduce the impact.6. It is strictly forbidden to wear headphones to rideIt is difficult to get information from the outside world when wearing a headset, such as the sound of a horn from a rear vehicle or reminders from teammates. If the headset cable is too long, it is easy to cause accidents.If you want to listen to music or the radio, you can use loudspeakers and other devices. It is strictly forbidden to wear headphones when riding.7, physical discomfort reluctantly hit the roadIf you are physically unwell or mentally weak and you cannot concentrate, you should plan to advance or delay the journey in alternative ways to avoid danger.8. Cycling is prohibited for bike failureIf the bike fails to be repaired urgently at the moment, you should proceed with other alternative methods or request road assistance. Especially the brakes or wheels (tires) and other components have abnormal conditions, do not force the cycling.9. Stop cycling in bad weatherIn case of severe weather such as typhoons, heavy rain, lightning strike, strong wind, etc., the itinerary should be changed or canceled. If you encounter severe weather conditions during cycling, you should wait until the wind and rain slow down before proceeding.Avoid cycling at noon, or cycling at high temperatures exceeding 35 degrees Celsius, and replenish moisture in a timely manner.10. Plan your itinerary to avoid night cyclingDue to the insufficient lighting source of the bike lights, they can only be used as an aid to remind other passersby.It is recommended that itinerary planning should start early, increase the noon break, and arrive at the end of today's journey before the sun goes down. Especially group cycling should avoid night cycling to avoid accidents due to poor visibility and unfamiliar roads.
Cycling in winter has many advantages, but many riders didn't find them. Let's take a look at what they have.By choosing the right winter cycling equipment, you can experience the fun that is different from cycling in other seasons-cycling on winding mountains, breathing the refreshing air, and enjoying the beauty of undissolved snow…Cycling in winter will not sweat so much. Dress appropriately and your winter cycling will be very comfortable. However, if you wear the wrong clothes, it is estimated that you can also experience the feeling of duality between ice and fire.Winter cycling tests bike control skillsThe arrival of winter is often accompanied by rain, snow, hail, and various extreme weather.Cycling on icy roads is more dangerous, but you will feel very fulfilled after riding such a road.Help blood circulation and improve immunityWinter is very cold, so it is more important to maintain sufficient physical strength during cycling.One of the most basic benefits of cycling in winter is that it can help blood circulation and help the body improve immunity.Because in the process of cycling, the limbs can get full exercise, and as the cycling time increases, and the intensity of exercise increases, the speed of blood circulation will gradually increase, and slowly circulate to the person's Various parts of the body.Because the blood circulatory system of people in winter is relatively in a relatively static state, if you do not exercise frequently, then the blood will stagnate and cannot reach the hands and feet, and it is easy to have cold hands and feet, frostbite, etc.You can feel satisfied even in short-distance cyclingAlthough the warm sun in winter is great, its exposure time is not long, but this is not a bad thing.First of all, you don't have to get up at six o'clock in the morning to prepare for cycling, because it's still dark outside. Then, you can comfortably push home when the sun is about to go down, and cycling will not make you very tired.In addition, winter cycling can also help keep warm, because the body's immunity is improved, and the human body will gradually generate heat during the cycling process. After continuous exercise, the human body will also be exposed to cold weather. It has a relatively high resistance, so it is not afraid of the cold wind.Cycling exercise is a long process. If it can be done regularly, it will definitely help improve people's immunity.People who are afraid of the cold can choose to wear more clothes or wear warm clothes such as gloves and helmets so that they are not afraid of the cold weather outside.Basically, every family can own a bicycle, so this is a must-have product for family sports.As more and more new bikes with stronger functions are launched, I believe they will definitely become an ideal choice for people to exercise outdoors in winter.There are fewer cars on the road in winterIf you like to go cycling in scenic spots, there are generally fewer tourists in these places in winter, and the traffic pressure is not great, so you will get a better cycling experience than in summer.
This time we will talk about the causes and solutions of neck pain.Neck pain is a more common problem in cycling than back pain. Especially when riding a road bike, the lower posture will keep the neck in an uncomfortable position. After a long time, it will naturally become sore. In severe cases, it may even cause the neck to become stiff and difficult to continue cycling.Causes of neck painWe all know that soreness is generally caused by the production of lactic acid in the muscles under anaerobic conditions. The sore neck is also the reason. When we ride a bicycle in a position for a long time, the neck will be in the same position, which will tighten the neck muscles (neck deep muscles), compress the (capillary) blood vessels, and put the muscles in an anaerobic state. Over time, fatigue, sleepiness, and soreness will appear.Cycling postureNeck pain is the easiest when riding a road bike, which is closely related to the Cycling posture of a road bike. Because of the radical geometric design of road bikes, the upper part of the body needs to be lowered a lot when cycling, so we have to look up to observe the road conditions when cycling. The longer we look up, the more likely we are to have neck pain.Frame sizeThis reason was also discussed in the previous issue of back pain. An inappropriate frame size will cause many problems. If the size is too large, the body will lie down too much, and if the size is too small, the body will not be stretched. In both cases, the neck will be at an abnormal angle, increasing the pressure on the neck muscles and causing soreness.The height and angle of saddle and handlebar, helmet wearingThe saddle is too high, the handlebar is too low, and the helmet pressure is too low. These will make the cycling posture lower and the neck needs a larger angle, which can easily cause neck pain.Cycling timeNo matter what the reason is, even if you are in the correct cycling posture, it will cause soreness as long as the time is long.How to avoid it?Address external factorsPerform professional fitting, get your body data, find the most suitable cycling data, and then check your frame, saddle, handlebar, stem, etc., if you can adjust it, change it if you can't. Because these are the most direct factors, they need to be eliminated first.Multiple posturesFirst, We don't need to keep raising our head to look into the distance, just adjust the posture and look up to see the road conditions clearly, and look squarely when the road conditions are complicated;Second, twist your neck more to look at the left and right, exercise the neck muscles;Third, change the cycling posture, such as standing up and rocking the bike when going uphill, which can also relieve the pressure on the neck;Fourth, switch the position of the grip more, or choose to install a rest bar, you can also relax the neck muscles.Reasonable restIn long-distance cycling, set some rest points for yourself, combining work and rest, which not only reduces the pressure on the muscles but also improves cycling efficiency.Daily notesA good cycling experience is inseparable from daily exercise and the protection of important muscle groups, so we should also pay attention to protecting the neck in daily life.Pay more attention to postureIn daily life, we should pay attention to some head-down situations, such as playing mobile phones, playing games, watching TV, sitting in the office, etc. If the posture is not appropriate, the neck will be very hurt. Over time, cervical spine diseases will fall, and cycling will be greatly affected.Exercise moreStrengthen the exercise of the neck muscles, strengthen the muscles, and make it easier to cope with the bending posture. Common exercises include turning the head, pressing the head in all directions to resist, and wrapping the head with a towel to resist stretching.Multi-protection
Many novice cyclists are attracted by the handsome riding postures of senior cyclists, and always want to imitate the scene of big guys struggling to shake their bikes and rush to the finish line. But during the practice, always worry about the state and posture of the rocking bike. What is a “rocking bike” The rocking bike is also called standing riding, which is a riding posture of riding a bicycle. Primarily by increasing the force of gravity on the pedal, a higher output is achieved in a short amount of time. When rocking the car, the center of gravity is in front of the main body of the car, and the person is basically in a semi-upright position. When exerting force, in addition to the force of the hips and legs, the core of the body and the strength of the upper limbs are also required to coordinate forces. Rocking a car can be said to be a riding action that requires the mobilization of the whole body. Riders choose to ride in the rocking mode, which is mainly used for fast and high-power output and is usually used when riding starts, steep slopes, sprints, etc. when more vigorous pedaling output is required. Rocking bike pose The basic posture of the crankshaft requires both hands to hold the outer end of the handlebar tightly so that the handlebar and the center of gravity can be firmly controlled, the shoulders move forward to be basically parallel to the stem, and the hips move forward with the body to facilitate pedaling with great force. When shaking the bike, the bike is basically in a state where the bike is shaking and the person is not shaking. The vehicle is controlled by the strength of the upper body. The bicycle shakes from side to side with the help of the upper body when pedaling. The core strength such as the waist and abdomen is coordinated to stabilize the body, and the force output of the lower body is used to drive the car forward. When you first experience the rocking bike, lower the speed and don’t pull the handlebar with your hands hard. When you step on your right foot, the car will tilt to the left, and when you step on your left foot, the car will tilt to the right. Many people move their shoulders and arms together when shaking the car in the early stage, which will not only consume a lot of physical energy, but also cause the vehicle to be unstable, and the pedaling force will not be concentrated. When performing shaking car exercises at ordinary times, it is best to choose a gentle long uphill road for practice, and secondly, you can choose a flat road for practice. The center of gravity of many novice hand bikes is often relatively forward, which will cause the center of gravity to be on the front wheels, which will affect the flexibility of handling. In fact, the center of gravity should be kept above the cushion, and the upper body should be relaxed to maintain the flexibility of the vehicle. Shake the bike to exert force Usually, when standing and pedaling a rocking bike, the force is applied to one side. At this time, the bike tends to fall on one side. In order to overcome this tendency, the bike needs to be tilted in the opposite direction. You can lift the handlebar at the first few feet of the rocking car at the same time, and increase the pedaling force so that you can quickly increase the speed. You can also use the method of lifting the handlebar when sprinting, but it is easy to fatigue. How long this way of lifting the handlebar can last depends on the individual’s riding state and physical fitness. Everyone knows that the greater the cycling output, the greater the physical energy consumption. Rocking the car will allow more muscles of the body to participate in doing work to increase output, so when rocking the car, the power output is increased, and the heart rate will also increase accordingly. Shake gear ratio Usually, a larger gear ratio is used when the car is sprinting, and a smaller gear ratio is used when climbing a car. Often, when climbing a car, it is necessary to increase the gear ratio by 1-2 gears compared to normal sitting. Often, the crankshaft will increase the output even more. If the original small gear ratio is maintained, there will be a feeling of stepping on the air. As for the specific amount, it will vary from person to person. No matter what gear ratio is used, it is more appropriate to keep the cycling cadence between 60-70. Stop rocking When climbing a steep slope or due to physical reasons, it is necessary to consider stopping the car. If it is due to physical fatigue, it is necessary to immediately increase the gear ratio and reduce the cadence, otherwise, it will easily lead to “breaking power”. If you continue to insist on rocking the bike, you will have to stop the bike to stop riding due to physical exhaustion, and the loss outweighs the gain. When and to what extent such problems will occur, we need to continue training to feel and experience the critical point of this rocking car. Keep increasing the practice until you can continuously shake the car for more than 200 meters to achieve practical results.
