10 suggestions for novice cyclists!
If this is your first time, report to the captain.
What? Oh, it’s the first time to ride.
Where do you want to go? Arrive earlier than the concentration time, communicate with teammates, and ask if you don’t understand.
Pay attention to obstacles and other teammates when riding.
When leaving the team, be sure to tell the captain or teammates.
If you ride in front of the captain, the captain will no longer be responsible for you.
If you are marching in line, you should keep a constant speed, and do not suddenly brake or accelerate when turning.
Point out obstacles when you see them.
Don’t stare at the tyres of your teammates in front of you, and more importantly, don’t hit the tyres of your teammates in front of you.
2.50% Law Do not ride more than 50% of the last time.
You should be able to replenish water in time during cycling.
Some cyclists who have never ridden more than 15km at a time said they would ride 50km or 70km.
The result is of course very tragic, and even some of them will permanently “trailer”.
It is recommended to follow the wechat official account of cycling Village: qixingc.
If you want to become a long-distance cyclist, you should continue to train for 6 consecutive weekends and increase the riding length every weekend.
Only wear cotton clothes when you have to, including underwear! The cycling suit is designed to directly contact the skin, and its sweat conducting material can quickly dissipate water.
The padded suede part of cycling pants is usually made of anti bacteria fiber.
Cotton will absorb water, causing inflammation or blisters.
Check the tire pressure before each ride.
Many drivers’ tires are either over inflated or under inflated, both of which may lead to tire blowout.
In fact, it is not necessary to set the tire to the maximum pressure.
On the contrary, a tire that is too hard is not easy to handle and is easy to wear out.
In fact, it does not help to reduce the rolling resistance.
If you are in midsummer, be careful not to put your bike in the trunk.
The tire may burst or leak.
The chain shall be washed and refueled frequently because it directly affects the performance and safety of the vehicle.
At present, there are tools to measure the chain elongation.
Generally, if the chain has run for 3200km, it is time to retire.
When choosing a chain, make sure you want to buy an 8, 9 or 10 speed one.
Special tools are required to remove the chain, unless there is a master link.
Measure again after installing a new chain.
If you are not sure, you’d better give me some manual fees.
Let the master change it for you.
The correct seat cushion height should be that when the foot goes to the lowest point, the knee has 30% bending, while when sitting on the seat cushion, the foot should not touch the ground.
Too low seat cushion will cause pressure on the tendon connecting the tibia and knee; Too high will make you have to stretch your legs, which will hurt your knees and back.
So you can take the medicine according to the prescription and adjust it as it hurts.
Professional fitting is not cheap, but it is worth the money.
If possible, try it.
Do not wait for hunger and thirst to eat or replenish water.
Some people think that water should be replenished every 15 minutes and food should be eaten every 24 kilometers.
If you have already felt hunger and thirst, it proves that you are already too hungry and thirsty.
Moreover, it is not good to ride on the stomach and purr.
If you ride more than 80 kilometers, then the magic horse energy bar and glue are essential.
A few days before cycling, you should pay attention to replenishing enough water and nutrition.
Calculate the food and water needed, and carry more than expected.
You must drink functional drinks within 20 minutes after riding for more than an hour.
Self locking pedal is the king’s way.
Use the self-locking foot pedal to walk like drawing a circle with the heel: pull it up, push the foot over the top, and then pull the foot back as if you want to scrape the mud off the sole.
Change the speed as required.
Low gear ratio requires higher stepping frequency, which can increase the exercise amount of aerobic system.
Pay attention to your sweet spot during exercise, that is, when no part of your body feels tired.
If the legs feel tired, lower the gear ratio; If the air change is too fast, increase the gear ratio.
In addition, clean the flywheel at least once a month.
If you feel that the speed change is not smooth, there is abnormal noise or chain jumping, you need to adjust the speed change line.
If you don’t know how to adjust, you can go back to the store where you bought the car.
Most of them can adjust for free.
Traffic rules are common sense: keep riding in a straight line and follow the traffic lights.
Don’t think about riding, be as strict as driving.
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