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 cycling, understanding the problems prone to occur in various parts of the body is not only conducive to alleviating the fatigue of various parts, but also can avoid sports injury.
I The main threat of the head: muggy our head mainly depends on perspiration to expel heat.
Usually when we ride, we are sweating heavily, not to mention when the sun is not poisonous, it is so uncomfortable.
What if the sun is exposed sometimes? We all have to wear helmets when riding, but general helmets can be worn for a short time, and it’s torture, hot and heavy to wear them for a long time! Unless it is a relatively high-end helmet, it has good heat dissipation, light weight and strong permeability.
Otherwise, wearing ordinary helmets for a long time will be extremely 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 watering.
You can put a wet towel on your head! And other parts of the body should not be too hot, so as to share heat! If the noon is too hot and sunny, it is recommended to take a summer break to prevent heatstroke! II 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, debris, 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, which should be windproof on the front and side, and the most important thing is to mark the UV protection function.
Also, don’t rub your eyes with your hands, and avoid going out in strong wind and light.
III The main threats of nasal cavity and lips: 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 nasal cavity and lips will be uncomfortable.
In the desert, because the air is dry and the temperature is high, the water in the body will evaporate very quickly, resulting in nose pain and dry lips.
And serious air pollution is also one of the main culprits of nasal diseases.
The most important way to prevent dryness is to keep sufficient water in the body, or cover your mouth and nose with a wet towel to relieve temporary pain.
IV Important threat of cervical vertebra: tiredness and rigidity.
The riding posture of highway vehicles determines that we must look up in order to look straight ahead, so pain is inevitable.
Cervical vertebra is a nervous 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.
The muscles of cervical vertebra will be very developed for people who often ride and exercise.
A strong cervical vertebra can completely ensure that they can ride for several hours every day without cervical discomfort.
So, if you can still 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 appropriately and look forward with your head lowered.
If it is serious, you should go to the hospital for examination.
V The main threat of shoulders: 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’s 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 are backpacking, it will be more painful.
Strong shoulders can bear the heavy responsibility of supporting the upper body.
In addition to changing the riding posture, it is necessary to have a correct rest (if the shoulders are very tired, don’t sleep sideways) and upper limb exercise.
Vi The main threat of the palm: the weight of the upper limbs under pressure is ultimately acted on the bicycle through the palm, so the palm is one of the most painful parts of the human body.
However, wearing gloves and using timekeeping to rest are very effective protective measures.
VII The main threat to the back: tired, the muscles that compress the back are generally not relaxed during riding.
If you pack a backpack, it is simply a kind of torture to the back.
Therefore, it is recommended not to put too much burden on the back when riding, and carrying a backpack for a long time is not conducive to sweating and heat dissipation on the back.
VIII Main threats to the waist: as everyone knows, the special riding posture and the function of assisting in exertion lead to the pain of the waist when riding.
People usually pay more attention to the posture of bending the waist, but I pay more attention to the fatigue of the coordination and force of the waist during riding.
If your posture is correct during riding, your hip bones will be inclined forward (your hip bones are vertical when standing and sitting).
Due to the forward inclination of your hip bones during riding, the angle at the junction of lumbar spine and hip bones is not much different from that when standing.
That is to say, road riding looks like bending, but in fact, the waist is not bent much.
The fatigue of bending mainly lies in the need to coordinate the upper limbs to support the upper body.
Another part of the waist fatigue that everyone ignores is that the waist also needs to coordinate the strength of the lower limbs.
You can see the developed and strong waist of cyclists, which is certainly not only the result of supporting the upper limbs, but also maintaining the correct posture of hip bones (HIPS) in sitting riding, so as to prevent the hip muscles from changing the position of hips in sports and hindering the riding efficiency; In standing riding, the waist will coordinate the buttocks, gluteus maximus and leg muscles to work together.
In short, any movement can not be separated from the waist.
No matter the upper limb movement or the lower limb movement, the waist is needed to coordinate people’s upper and lower limbs! Therefore, we should maintain the correct riding posture during riding, and also do some waist exercises appropriately, and don’t let the waist fatigue lead to lumbar muscle strain..