A good body can cope with a long-distance ride, because climate, fatigue, load-bearing riding, hunger and other factors will constantly test the bearing capacity of all parts of the body.
Therefore, in long-distance riding, understanding the problems prone to occur in various parts of the body is not only conducive to alleviate the fatigue of various parts, but also avoid sports injury.
1、 The main threat to the head: it’s muggy.
Our head mainly expels heat by sweating.
Usually when we ride, we’re sweating.
Besides, it’s so uncomfortable when the sun is not poisonous.
What if we expose ourselves to the sun sometimes? We must wear helmets when riding, but ordinary helmets can be worn for a short time.
It’s torture, hot and heavy to wear them for a long time! Unless it is a relatively high-grade helmet, it has good heat dissipation, light weight and strong air permeability.
Otherwise, wearing ordinary helmets for a long time will be very uncomfortable in hot weather! If your brain is hot and dizzy, you may not feel that your body temperature has been too high, which will pose a greater threat! The cooling of the brain mainly depends on ventilation and sprinkling water.
You can put a wet towel on your head! There are other parts of the body, don’t be too hot, so as to share the heat! If noon is too hot and sunny, it is recommended to take a summer break to prevent heatstroke! 2、 Main threats to eyes: wind, strong light, dust particles, rain, sweat and other eyes are very wet, so strong wind blowing through the eyes will lead to water evaporation, which will make the eyes very uncomfortable.
When riding, you have to endure not only strong wind, but also sand, strong light, sundries, flying insects, rain and sweat! Because the eyes and eyelids are places where germs are easy to invade, and the sanitary conditions during the journey are relatively poor, many riders who run long distances have red eyes.
Therefore, it is recommended to wear good riding glasses.
The glasses should be windproof on the front and side.
The most important thing is to mark the anti ultraviolet function.
Also, don’t rub your eyes with your hands, and avoid going out in strong wind and light.
3、 Nasal cavity and lips are the main threats: the air is dry, and the nose and lips are also very wet parts.
Therefore, in dry weather, whether there is wind or not, the nose and lips will be uncomfortable.
In the desert, because the air is dry and the temperature is high, the body water will evaporate very quickly, resulting in nose pain and dry lips.
And serious air pollution is also one of the culprits of nasal diseases.
The most important way to prevent dryness is to keep enough water in your body, or cover your mouth and nose with a wet towel to relieve the pain.
4、 Important threat of cervical vertebra: tired and stiff, the riding posture of highway vehicles determines that we must look up to look straight ahead, so pain is inevitable.
Cervical vertebra is a nerve dense part.
Once overworked or stiff posture for a long time, it will not only make the cervical vertebra very uncomfortable, but also affect the soberness of the brain.
Fortunately, we can avoid cervical pain through exercise.
For people who often ride and exercise, the muscles of the cervical spine will be very developed.
A strong cervical spine can ensure that they can ride for several hours every day without cervical discomfort.
Therefore, if you can feel that your cervical spine is not comfortable enough, exercise slowly! In addition, if there is discomfort in the cervical spine, it is recommended to adjust the head posture properly and lower the head forward vision.
If it is serious, you should go to the hospital for examination.
5、 Main shoulder threats: tired and nervous, the riding posture of highway vehicles is different from that of ordinary bicycles.
In order to make the lower limbs work better, reduce the burden on the crotch and maintain a low wind resistance posture, the weight of the upper body is basically borne by the upper limbs! Whether it is a bending handle or a timing handle, the burden on the shoulder is very heavy, and the shoulder has to constantly absorb the vibration transmitted by the arm.
If you’re backpacking, it’s more painful.
Strong shoulders can shoulder the heavy responsibility of supporting the upper body, except changing the riding posture, Correct rest (if your shoulders are tired, don’t sleep on your side) and upper limb exercise are necessary.
Sixth, the main threat of the palm: the weight of the pressure upper limb finally acts on the bicycle through the palm, so the palm can be said to be one of the most painful parts of the human body.
However, wearing gloves and using timekeeping to rest is a very effective way to protect.
Seventh, the main threat of the back: fatigue and compressing the muscles of the back Meat can’t be relaxed during riding.
If you pack a backpack, it’s a torture to your back.
Therefore, when riding, it is recommended not to put too much burden on the back, and carrying a backpack for a long time is not conducive to sweating and heat dissipation.
8、 The main threat to the waist: as everyone knows, the special riding posture and the function of helping to exert force lead to the pain of the waist when cycling.
People usually pay more attention to the posture of bending the waist, but I pay more attention to the coordination and fatigue of the waist during riding.
If you’re in the right position, Your hip bones will lean forward (your hip bone is vertical when standing and sitting).
Due to the forward inclination of hip bone during riding, the angle at the junction of lumbar spine and hip bone is not much different from that when standing.
That is to say, road riding seems to bend down, but in fact, the waist is not very bent.
The fatigue of bending down mainly lies in the need to coordinate the upper limbs to support the upper body.
The other part of lumbar fatigue that we ignore Tired waist also needs to coordinate the strength of lower limbs.
Everyone can see that cyclists have developed and strong waist, which is certainly not only the result of supporting upper limbs, Another is to keep your hips in a sitting position (hip) correct posture to prevent the hip muscle from changing the position of the hip during exercise and hindering the riding efficiency; in standing riding, the waist will coordinate the hip, gluteus maximus and leg muscles to exert force together.
In short, any movement is inseparable from the waist.
Regardless of the upper or lower limb movement, the waist needs to coordinate people’s upper and lower limbs! Therefore, keep upright during riding Correct riding posture, there is appropriate to do some waist exercise, and don’t let the waist overwork lead to lumbar muscle strain..