What are the riding equipment
1. Cycling helmet
The riding head is a lightweight helmet, pressed with high-strength foam for head protection.
2. Cycling headscarf
Multiple uses, mainly used for perspiration, sunshade and dust blocking; girls can also be used to tie their hair.
3. Cycling glasses
According to the wearing time period, the lenses can be divided into various colors, generally dark gray, yellow, and white. Yellow – suitable for early morning and dusk when the sunlight is relatively dark; dark gray – suitable for wearing at noon when the sun is full to block dazzling eyes; white, suitable for dark weather or evening wear. Its main function is to block sunlight and dust; it can improve the safety factor of outdoor cyclists.
4. Cycling sports masks
Especially in the hazy days of Beijing, it is a safety tool for outdoor riding.
5. Cycling clothing
Special clothing for cyclists, made of a variety of fabrics, can be selected on demand. In spring, it can be replaced by a jacket
or fleece, its main function is to keep warm, quick-drying, and breathable; to improve riding comfort.
6. Cycling sleeves
Also known as arm sleeves, they are mainly worn with short-sleeved cycling jerseys and are easy to disassemble. Their main functions are warmth and sun protection.
7. Cycling gloves
It is a special glove for cyclists. There are half fingers and full fingers. The palm part is thickened, and high-end cycling gloves are padded with silicone It is mainly used to reduce injuries and prevent scratching of hands when the car falls; it can also protect hands when riding to reduce friction.
8. Cycling backpacks or waist bags
There are no special provisions for cycling backpacks. Special requirements; riding pockets can store some small outdoor equipment: such as survival whistle, lighters, etc.
9. Cycling trousers
These are trousers for cyclists. They are divided into lengths and shorts and are equipped with a seat cushion on the buttocks. At the same time, the equipped seat cushion reduces the pain of the buttocks when riding for a long time, and improves the riding comfort. [Details]
The correct way to ride
Although riding is good, if you don’t master the correct way of riding, it is easy to cause physical injury.
First of all, we need to choose a bicycle that suits us, and adjust the handlebars and seat to a suitable height according to our height and leg length.
Secondly, during the riding process, we should look ahead and hold the handlebars with both hands naturally, instead of leaning forward on the arms, which will put pressure on the arms and cervical spine.
Finally, we also have to obey the traffic rules. When riding on the road, we must keep our spirits up so as not to cause injury due to temporary negligence.
Cycling methods with different fitness effects
1. Slow cycling
The heart rate generally does not exceed 65 percent of the maximum heart rate. If it lasts for more than 20 minutes, it will ‘burn’ more fat to supply energy, so it is more suitable for obese people who want to lose fat.
2. Fast cycling
At this time, the body mainly supplies energy through glycogen anaerobic glycolysis, which can improve the anaerobic exercise capacity of the whole body, especially the thigh muscles, and help Raise the anaerobic threshold. That is, physical discomfort after strenuous exercise will be delayed. In addition, fast riding is also of great exercise value for cardiopulmonary function.
3. Combination of speed and slowness
If this riding method can be guided by science and adopt a more reasonable combination of speed and slowness, it will also achieve better fitness results.
4. Medium-speed cycling
Medium-speed cycling is a good way to exercise cardiopulmonary function and aerobic exercise capacity of the body. It is also suitable for older cyclists.
What are the precautions for riding 1. Pay attention to riding and dressing in different seasons
(1) Summer: The temperature is higher and the wind speed is lower. Usually only 1 layer of perspiration layer is enough for riding. In addition, in order to cope with the rain, it is best to bring a set of weather protection layer underwear.
(2) Spring and autumn: the temperature is moderate, but the temperature is lower in the morning and evening, and the wind speed is higher than that in summer. During the day, you can refer to the choice of summer, and I will not repeat it. You need to wear 2 layers in the morning and evening: perspiration layer and insulation layer.
(3) Winter riding: the temperature is low, the temperature is lower in the morning and evening, and the wind speed is higher. In line with the principle of 3 layers of clothing, in the case of sufficient sunshine and no wind during the day, the perspiration layer and the thermal insulation layer (thick fleece). Other cases Perspiration layer, insulation layer (thick fleece), weather protection layer.
2. Pay attention to cycling diet in different seasons
(1) Spring cycling diet
In daily life, spring diet should follow the principle of high calorie and high protein. In other words, it is necessary to pay more attention to eating more high-calorie, high-protein foods to maintain the nutritional and caloric balance in the body. In addition, the air is humid in spring and the climate is not stable, so special attention should be paid to the maintenance of the liver.
(2) Diet for cycling in summer
The temperature in summer is high, and you will sweat a lot during long-distance cycling, resulting in excessive consumption of water and salt in the body. Therefore, you should pay attention to the following when eating and drinking: Drink more salty soup with meals to supplement nutrition and at the same time fully hydrate and absorb salt. However, it should be noted that it is more reasonable for the human body to consume about 10g of salt per day.
Avoid raw and cold fruits and vegetables and cold food, and drink less raw water. After riding, due to the heat, many people like to eat raw fruits and vegetables, or drink a lot of raw water, which can lead to diarrhea.
(3) Autumn cycling diet
Autumn, when the weather is getting cooler, is a very suitable season for long-distance travel. In this season, we should pay attention to returning to normal in terms of diet, eat more high-calorie foods, and if conditions permit, eat more cool and juicy vegetables and fruits, and supplement appropriate amounts of protein and inorganic salts.
At the same time, the climate is dry in autumn, so special attention should be paid to hydrating, moisturizing the lungs, and preventing dust during the journey.
(4) Winter cycling diet
The temperature in winter will get lower and lower, which is not suitable for long-distance cycling. If you insist on starting in winter, you should also eat more high-calorie, high-protein foods, and appropriately increase the ‘fat, sweet and thick-flavored’ foods, but not too much, which can ensure the adequacy of essential nutrients for the human body and improve the body’s cold tolerance and immunity. .
Traveling in different countries and regions, pay special attention to the differences and taboos in food culture. For example, most Westerners abstain from eating animal offal, while Muslims abstain from eating pork and alcohol. Cyclists must do their homework in advance and understand the eating habits of the locals to avoid embarrassment.
Secondly, many cyclists do not have many rules for eating. In fact, we can generally have such a rule, eat breakfast one hour before departure every day; eat some dry food around ten in the morning; eat lunch around noon; in the afternoon Eat some dry food around 4 o’clock, and settle for dinner around 7 o’clock in the evening.
3. How many kilometers per day is suitable for riding
If the general purpose is to exercise the body, it is enough to ride 5-10 kilometers a day. There is no need to pursue long-term riding, otherwise it will not only cause physical fatigue, but also Severe cases may cause muscle strain and other problems.
4. The best time for cycling
Although cycling is a good way to exercise, we should also pay attention to the right amount. If we just want to exercise and not pursue extreme riding goals, each ride can be controlled between half an hour and an hour. Because less than half an hour, our body has not been fully mobilized, and there is no way to achieve the purpose of consuming fat and losing weight. And more than one hour, it is easy to cause fatigue, prone to accidents and dangerous accidents.
5. Who is not suitable for cycling
As a popular sport, cycling is suitable for all ages, but there are always two sides to things, or some special groups are not suitable for this sport, then what exactly? Who are they?
First of all, people with knee injuries are not suitable for cycling, because the pressure on the lower body is relatively large when riding. If the riding posture is not correct, it is easy to cause damage to the knees. Especially for people with knee injuries, they are not suitable for riding to prevent aggravating the injury.
People with respiratory diseases. Cycling requires inhaling a lot of air to obtain supplemental oxygen, and people with respiratory diseases may be at risk due to insufficient ventilation during cycling.
6. Should you breathe through your mouth or through your nose when riding
(1) Before riding: Breathe through your nose
Before starting, you must first adjust your breathing by breathing through your nose and mouth , so that the body can adapt to the movement rhythm in advance.
Method analysis: first close your mouth and inhale deeply and slowly through your nose until you can no longer inhale, then open your mouth and slowly exhale, after exhaling, close your mouth Then take a deep breath through your nose… Repeat this 9 times in a row. When you’re done, take a few natural breaths through your nose and you’re ready to go.
(2) Flat road riding: abdominal breathing
When you start riding, the body’s oxygen consumption will increase, and abdominal breathing can inhale more air, so Increase oxygen intake.
Method analysis: Close your mouth and roll your tongue up against your palate to prevent too much air from staying in your mouth. Then take a deep breath through the nose, at this time obviously feel the abdomen shrinking inward; when exhaling, try to exhale as much air as possible, at this time the abdomen should protrude outward. It doesn’t matter if you don’t get used to it at first, you will get used to it if you practice consciously.
(3) When climbing a hill: quick breathing and quick vomiting
Compared with riding on a flat road, climbing a hill requires more physical strength, so it also requires more oxygen to fuel the muscles. Energy Supply. At this time, although the amount of oxygen absorbed by abdominal breathing is large, such a relatively slow breathing rhythm cannot meet the demand. At this time, it is necessary to change the breathing method.
Analysis of the method: When you first start going uphill, you can use the way of inhaling and exhaling before starting; pay attention to be sure to inhale and exhale slowly. When you notice that your breathing is getting faster and faster, it’s time to increase your breathing rhythm — close your mouth, inhale quickly through your nose, and exhale quickly through your mouth. If your breathing is getting short and fast, stop the cart and adjust your breathing.
7. Which one is better for weight loss, cycling and running
Cycling and running are both aerobic exercises, both of which can achieve the goal of losing weight. The former is not so boring and more fun, but it will be very tiring to step on the body for a long time, and most of the exercise on the bicycle is the lower body, and the leg muscles will be fully exercised. The latter is relatively boring and requires endurance support. At least 30 minutes of running is required to achieve the purpose of burning fat, but the method is simple and easy, and the whole body can be exercised, that is, running can reduce the whole body. Here are the pros and cons of cycling and running for weight loss. In fact, it is difficult to compare which one has the best weight loss effect. The amount of exercise has its own advantages. The key depends on whether it is suitable for the individual, whether it can persist for a long time, and how much exercise every day.
Recommended routes suitable for cycling
1. Silk Road Trip
Lanzhou??Tianzhu Tibetan Autonomous County??Wuwei??Zhangye??Jiuquan??Jiayuguan??Yumen??gua State County??Dunhuang City. The whole journey is about 1100 kilometers.
Walking along the Hexi Corridor, there are dizzying sights and historic sites, such as Dunhuang Mogao Grottoes, Great Wall Jiayuguan, Jiuquan Satellite Launch Base, Zhangye Great Buddha Temple, Wuwei Luoshi Pagoda, Small Great Wall Ruins, Beacon Tower Ruins.
2. ‘Looking for Green’ in the Desert
Urumqi City ?? Daban City ?? Turpan City ?? Shanshan County ?? Yiwanquan Village ?? Hami City ?? Camel Circle Village ??Xingxingxia Town??Liuyuan Town, Gansu Province??Xihu Township??Dunhuang City. The whole journey is about 990 kilometers.
From the desolate, dry and lonely Gobi, to the oasis with abundant fruits and ethnic customs, a sense of accomplishment will arise spontaneously. So it will continue on the road, looking for the next oasis.
3. Sichuan-Tibet Line
Chengdu ?? Ya’an City ?? Kangding County ?? Yajiang County ?? Litang County ?? Batang County ?? Mangkang County ?? Zuogong County ?? Basu County ?? Bomi County ?? Nyingchi County ?? Gongbujiangda County ?? Mozhugongka County ?? Lhasa City. The whole journey is about 2200 kilometers.
The classic cycling route into Tibet is also the most beautiful among the routes into Tibet, with alpine meadows, rolling rivers and snow-capped mountains appearing alternately. This route attracts riders of different regions and ages to embark on the journey every year, and the 119-track class is well known to the majority of riders. At the same time, it is also a very difficult line.
4. Around Qinghai Lake
Qinghai Lake is around the lake, clockwise from Heimahe Township??Niaodao??Gangcha County??Xihai Town??Huangyuan County, the whole journey is about 360 kilometers.
A tour around Qinghai Lake is the most classic of many cycling routes and is very popular among all. Qinghai Lake is a holy lake on the plateau with beautiful scenery. The bird island habitat in the northwest is called ‘the kingdom of birds’. [Details]
Is cycling good or not
1. Promote cardiorespiratory health
Like running, cycling is a typical aerobic exercise, and the greatest benefit of aerobic exercise is that It can enhance cardiopulmonary function, and in the process of riding, we need uniform breathing to ensure the intake of oxygen, which can increase lung capacity. Therefore, cycling is a good way to promote cardiorespiratory fitness.
2. Reduce the incidence of cardiovascular and cerebrovascular diseases
Long-term cycling can increase the amount of hemoglobin in the body, improve the body’s resistance, anti-aging, improve the work efficiency of the cerebral cortex, reduce Incidence of cardiovascular and cerebrovascular diseases
3. Weight loss and stress relief
Weight loss should be an eternal topic we pursue. Because sitting in the office for a long time, unable to exercise, and facing the computer for a long time, shoulder and neck pain, each of us feels tired after work. Cycling can effectively alleviate this problem. Regular cycling is not only a good way to lose weight, but also because when riding, we need to look up at the road ahead, so that the cervical spine problems of those who bow their heads can also be effectively solved. Long-term adherence can not only achieve the effect of losing weight, but also relieve our tense muscles and relieve fatigue.
4. Build Muscle
Cycling can not only lose weight, but also improve and build muscle, especially the lower body, calves, thighs and buttocks.
5. Relax your mind
Cycling is also one of the few sports where you can relax your mind while doing activities. When we are mentally or depressed, we ride a bicycle and drive to a scenic road. At this time, our whole depression can be relieved. Therefore, regular cycling is beneficial to reduce psychological pressure and prevent depression.
6. Prevention of high blood pressure
Cycling can prevent high blood pressure. Through exercise, blood circulation can be accelerated, blood vessel pressure can be reduced, and arteriosclerosis can be prevented at the same time to achieve the purpose of lowering blood pressure.
7. Low carbon and environmental protection
Cycling can effectively reduce the use of cycling, reduce exhaust emissions, alleviate air pollution, and at the same time reduce the use of cars and road congestion, More smooth
8. Increase oxygen intake
Cycling aerobic exercise can absorb enough oxygen, which is an exercise that effectively burns and stores fat.
9. Anti-aging
We can find that cycling is a whole-body exercise. You need to hold the handlebars with your hands, and you need to keep alternating your feet to move forward. You can see the surrounding environment in front of your eyes, so in the process of riding, not only the coordination of the body is exercised, but also the reaction speed of the person is exercised, so it can prevent aging.
10. Free time
On the way to and from get off work, on weekends, etc., as long as we want to ride, we can do it, without worrying about queuing in the gym.
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