To successfully complete a long-distance cycling trip, it is necessary to understand some common knowledge and master some basic riding skills.
1、 Common sense of long-distance bicycle travel: 1.
People who are not suitable for long-distance bicycle travel: this group mainly refers to people with the following diseases.
A person suffering from heart disease.
These people do not want to do any strenuous sports, including basketball, football, table tennis, badminton, running, mountain climbing, etc., and cycling tourism belongs to the scope of strenuous sports.
These people will increase the burden on the heart when they exercise violently, and the disease is very sudden, which is very prone to riding accidents.
People with high blood pressure.
These people are at risk of sudden cerebral hemorrhage when cycling, especially at high speeds.
Persons suffering from epilepsy.
If these people suddenly get sick while riding, they will be in great danger.
People who have had brain surgery.
These people have the potential to develop epilepsy.
People suffering from obliterative angiitis.
These people will cause leg pain (mainly calf and toe pain) during long-term cycling.
Due to the inflexibility of the body, there are great potential safety hazards in the process of riding.
Riding sign language: in the process of riding, if teammates use language to communicate, it is difficult to hear what the other party is saying, or can not hear at all.
Therefore, it is necessary to learn to use riding sign language.
It can strengthen the contact between teammates in the process of riding, and it is also an important means of reminding, warning, notification and mutual contact.
There are obstacles (stones, glass, pits, etc.) on the ground.
Reach your hand out diagonally to the ground.
The left hand represents the left ground and the right hand represents the right ground.
Raise your hands up several times.
Keep your hands up.
The left arm extending horizontally to the left means turning left, and the right arm extending to the right means turning right.
Signal the rear car to overtake him.
Raise the forearm and shake it back and forth.
Riding safety rules: 1.
Abide by traffic regulations, do not run red lights, do not go retrograde, and do not get on the fast lane.
Do not drag along and get too close.
The rider in front should avoid sudden braking.
Do not overtake on the curve when going downhill to avoid accidents.
When the third team member leaves the team, the other team members shall be notified and the waiting time and place shall be agreed.
Learn to use riding sign language.
If there are dangerous road conditions ahead, try to communicate back.
avoid taking the road at night, and be sure to have lighting when you have to take the road at night.
Take care of teammates and female teammates with poor physical strength.
Pain and discomfort during cycling: some pain and discomfort often occur during long-distance cycling trips, which can be avoided and relieved through the adjustment of people and vehicles.
Achilles tendon: located at the back of the ankle, it connects the fibula muscle to the heel.
The pain in this area indicates that there is a problem with the pedal movement or the height of the saddle is not appropriate.
It can be solved by changing the pedal position of the foot and readjusting the height of the saddle.
Two ankles: the above conditions can also cause pain in the ankles, which may also be caused by flat feet.
If you are flat feet, you can put some plastic pads in your shoes to solve it.
Another possibility is that the crank or pedal shaft is bent.
Three backs: generally, it is caused by incorrect riding posture.
The correct riding posture should be that the upper body leans forward and the back is slightly arched, rather than collapsing or straightening down.
Only in this way can the back not be injured when the road is bumpy.
If it is a downward collapse posture, it will collapse even more when bumping.
The spine will stretch excessively and cause back pain.
If it is a straight posture, it will squeeze the spine and cause pain when bumping.
Four feet: foot discomfort is usually caused by shoes and socks.
Too soft sole will make the foot pressure too concentrated.
In addition, too high gear ratio forces the rider to pedal with great force, which will also cause foot pain.
Therefore, it is best to choose a pair of riding shoes with hard soles, or wear a pair of shoes with thick, hard and suitable soles, and then wear a pair of suitable and comfortable socks.
Five hands and wrists: prolonged cycling can numb fingers.
Bumpy roads can also damage the palms and wrists.
You should always change the position of your hands and move your hands and wrists.
In addition, it is good to wear gloves and wristbands when riding.
It is recommended to install a pair of big sheep horn handles (or pickpockets) so that your hands and wrists can rest during riding.
Six knees: the main causes of knee pain are as follows.
Excessive force, too high gear ratio, too low saddle and shaking of both legs when pedaling.
If these symptoms are corrected, they will be relieved or eliminated.
Shoulders: most of the shoulder discomfort is due to the too low or too narrow handlebars.
When adjusting the saddle height, the height of the handle shall be adjusted at the same time.
2、 Riding skills: 1.
Correct riding posture: the upper body leans forward, the head tilts slightly and stretches forward, the eyes look forward, the two arms bend naturally, the hands hold the handlebars gently and forcefully, the waist bows, the feet do the vertical circular pedaling action, avoid the two legs swinging left and right, and evenly distribute the weight on the hips, feet and hands.
Develop good pedaling habits.
Many people are used to touching the pedal with the center of their feet, which is a very bad habit in the process of long-distance riding.
The correct way to pedal is to pedal with the forefoot.
However, when riding for a long time, only using one posture can easily lead to fatigue.
The same is true for legs and feet, so it is necessary to change the way of pedaling frequently.
There are three main pedaling methods used by cyclists: free style pedaling, toe down pedaling and heel down pedaling.
One of the most widely used is the freestyle pedaling method.
The key point of this pedaling method is to contact the pedal with the front sole of the foot.
The angle between the ankle joint and the lower leg varies with the position of the foot.
The direction of the force is consistent with the circumferential tangent formed when the pedal rotates.
Its advantage is that it reduces the range of motion of the knee and thigh, and the muscles can be relatively relaxed..