Only a good body can cope with a long ride, because climate, fatigue, heavy riding, hunger and other factors will constantly test the endurance of all parts of the body.
Therefore, in long-distance cycling, understanding the problems that are easy to occur in various parts of the body is not only conducive to alleviating fatigue in various parts, but also can avoid sports injuries.
I The main threat to the head: sweltering, our head mainly relies on sweat to exhaust heat.
Usually, when we ride, we are already sweating heavily.
What’s more, when the sun is not poisonous, it is so hot.
What if the sun is exposed sometimes? We all have to wear helmets when riding, but ordinary helmets can be worn for a short time.
Wearing them for a long time is torture, hot and heavy! Unless it is a high-end helmet, it has good heat dissipation, light weight and strong air permeability.
Otherwise, wearing an ordinary helmet for a long time will be extremely uncomfortable in hot weather! If your brain becomes dizzy, you may not feel that your body temperature has become too high, which will pose a greater threat! The cooling of the brain mainly depends on ventilation and water sprinkling.
You can put wet towels on your head! Other parts of the body should not be too hot, so as to share the heat! If it is too hot at noon and there is sunshine, it is recommended to take a summer break to prevent heatstroke! II The main threats to the eyes: wind, strong light, dust particles, rain, sweat and other eyes are very wet, so strong wind blowing through the eyes will cause water evaporation, which will make the eyes very uncomfortable.
When riding, you must not only bear the strong wind, but also bear the invasion of sand, dust, strong light, debris, flying insects, rain and sweat! As the eyes and eyelids are easy to be invaded by germs, and the sanitary conditions during the journey are relatively poor, many long-distance riders have red eyes.
Therefore, it is recommended to wear good cycling glasses.
The glasses should be windproof on the front and side, and the most important thing is to mark the anti ultraviolet function.
Also, do not rub your eyes with your hands, and avoid going out in strong wind and light.
III Nose and lips are the main threats: the air is dry, and the nose and lips are also very wet parts, so whether there is wind or not, the nose and lips will be more uncomfortable in dry weather.
In the desert, because the air is dry and the temperature is high, the body water will evaporate very quickly, leading to nose pain and dry lips.
Moreover, serious air pollution is also one of the culprits of nasal diseases.
The most important way to prevent dryness is to keep your body hydrated, or cover your mouth and nose with a wet towel to relieve temporary pain.
IV Important threat of cervical vertebra: tiredness, rigid road bike riding posture determines that we must look up to the front, so pain is inevitable.
The cervical vertebra is a place full of nerves.
Once you are overtired or have a stiff posture for a long time, it will not only make your cervical vertebra very uncomfortable, but also affect your brain’s wakefulness.
Fortunately, we can avoid cervical pain through exercise.
The muscles of the cervical vertebrae of people who often ride and exercise will be very developed.
The strong cervical vertebrae can ensure that they can ride for several hours every day without discomfort.
So, if you can feel that your cervical vertebra is not comfortable enough, take it easy! In addition, if the cervical vertebra is uncomfortable, it is recommended to adjust the head posture properly and lower your head more.
If it is serious, you should go to the hospital for examination.
V The main threat to the shoulders: tiredness, tension.
The riding posture of a road bike is different from that of an ordinary bike.
In order to better exert the lower limbs, reduce the burden on the crotch, and maintain a low wind resistance posture, the upper body weight is basically borne by the upper limbs! Whether it is a bent handle or a timing handle, the burden on the shoulder is very heavy, and the shoulder must constantly absorb the vibration transmitted by the arm.
If you are backpacking, it will be more painful.
Only strong shoulders can bear the responsibility of supporting the upper body.
In addition to changing the riding posture, it is necessary to take proper rest (if the shoulders are very tired, don’t sleep on your side) and exercise the upper limbs.
VI The main threat of the palm: the weight of the pressure upper limb is finally applied to the bicycle through the palm, so the palm is one of the most painful human parts.
However, wearing gloves and using the timekeeper are very effective protection methods.
VII The main threat to the back: tired, the muscles that oppress the back can not be relaxed during riding.
If you pack, 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 back sweat and heat dissipation.
VIII The main threat to the waist: Everyone knows about tiredness.
The special riding posture and the function of helping to generate force cause the waist to be painful when cycling.
People usually pay more attention to the posture of bending the waist, but I pay more attention to the fatigue of coordinating the waist in riding.
If your posture is correct during riding, your hip bones will lean 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 the lumbar spine and hip bones is not much different from that when standing.
That is to say, the road riding looks like bending, but actually the waist does not bend much.
The fatigue of bending is mainly due to the need to coordinate the upper limbs to support the upper body.
The other part of the waist fatigue that we ignore is that the waist also needs to coordinate the lower limbs.
You can see the strong and developed waist of cyclists, which is not only the result of supporting the upper limbs, but also to maintain the correct posture of the hip bone (hip) in sitting posture, so as to prevent the hip muscles from changing the position of the hip during the exercise to hinder the riding efficiency; When riding in a standing position, the waist will coordinate the hip, gluteus maximus and leg muscles.
In short, any movement can not be separated from the waist.
No matter the upper limbs or the lower limbs, the waist needs to coordinate the upper and lower limbs! Therefore, it is necessary to maintain correct riding posture during cycling, as well as do some waist exercises properly, and do not let the waist overwork lead to lumbar muscle strain..