How to solve the problem of thigh pain during long-distance cycling!
Lactic acid is an exercise regulator of the human body.
When exercising violently, fat is decomposed into heat and lactic acid (so fat people are relatively more likely to produce lactic acid).
Lactic acid will stimulate nerves and cause the feeling of pain and fatigue.
Lactic acid is also a protective measure for the body.
Because too intense or continuous intense exercise will strain muscles and damage body functions, under high-intensity exercise, the body will correspondingly inhibit people’s activity ability and make people feel fatigue and abnormal pain, so as to prevent too intense exercise from damaging the body.
It is also a major side effect for athletes to provide sports level lactic acid, which not only makes people unable to play beyond the level, but also makes people tired for a long time after high-intensity exercise (especially anaerobic exercise).
Therefore, professional athletes not only have the ability to exercise beyond ordinary people, but also have the ability to resist the pain caused by lactic acid.
It is recommended to pay attention to lactic acid.
Although it has side effects on exercise, it also has its good side.
Lactic acid can be decomposed during exercise.
A large amount of lactic acid can stimulate the expansion of blood vessels and connective tissue (bodybuilding exercises use this principle), which makes muscles stronger and blood circulation faster, Accelerating blood circulation can make the blood deliver oxygen more quickly (so the leg muscles of professional cyclists are very soft, not as hard as stones, because such muscles can have good blood circulation).
For several hours after exercise, the body will still secrete a large amount of lactic acid even if it is still, so it is even worse to rest immediately after exercise, because lactic acid will accumulate in that part of muscle tissue with the decrease of blood circulation speed, resulting in the rise of fatigue feeling.
Therefore, it is better to hang small teeth before stopping than to ride for a while and then rest.
The body will still secrete lactic acid the next day after exercise, so you should go out and ride the next day after strenuous exercise, because blood circulation and muscle exercise can help the body metabolize lactic acid and make the body feel more relaxed (if you lie at home from that day to the next day, you will feel more tired).
There are many ways to relieve fatigue and metabolize lactic acid: 1.
Massage is the best way.
Professional athletes often use masseuses to massage and squeeze muscles for them to help them release lactic acid in the muscles and deal with the next day’s competition in a better state.
Of course, amateur riders do not have such good conditions, so it will be helpful to press the muscles themselves.
Warm water bath can effectively promote blood flow and is also one of the good ways to release lactic acid.
Adequate sleep is conducive to the recovery of physical fatigue.
If you don’t get enough sleep, even if you don’t exercise violently, your body will feel very tired.
Eating more vegetables can help metabolize lactic acid.
Eating too much meat is also unfavorable to lactic acid metabolism.
Lactic acid is produced during anaerobic respiration of muscles, which will not be decomposed or absorbed quickly.
We can only take it away with the blood circulation.
Because our exercise consumes a lot of oxygen, anaerobic respiration of muscles is inevitable.
In the process of riding, avoid the rapid accumulation of lactic acid, resulting in rapid thigh pain.
Pay attention to the following aspects: 1: don’t make the speed ratio too large at once, so the muscle needs to do a lot of work, and the lactic acid produced by anaerobic breathing is large, so try to avoid the probability of excessive load.
2: Lower the speed ratio and pedal with a brisk frequency, so that lactic acid can be taken away by the blood as much as possible.
At the same time, it is also a way to relax and guide lactic acid.
3: During riding, reduce the chance of stopping pedaling, because it is easy to cause accumulation and can not reduce the accumulation of lactic acid in time.
[ready-made version of methods for preventing PP pain by cycling] when it comes to PP pain by cycling, although countless articles have mentioned various methods to prevent and reduce PP pain, it seems that there is no ready-made version summarized.
When cycling, PP is subjected to concentrated pressure and friction for a long time, and discomfort is certain.
There are many kinds of general discomfort: 1.
Discomfort caused by long-term pressure and blood circulation; 2.
Trampling for a long time makes the skin uncomfortable due to repeated friction; 3.
PP is closely combined with the car seat, which is not ventilated, sweating and sticky and uncomfortable; 4.
Riding for a long time, fatigue and discomfort of gluteus maximus, etc.
The following is the way to reduce these discomfort ~ in order of importance.
1) the so-called appropriate seat is that the width of the seat should conform to the width of the pelvis, which just forces the thick gluteus maximus.
If it is too wide, it will hinder the movement of the legs, and if it is too narrow, it will be embedded in the pelvis, which will compress and wear to “important parts”.
In Miao Hong’s words, the seat should conform to its own P-Shape.
2） Wearing riding pants riding pants has many advantages: 1.
With a cushion, this soft one is not only comfortable to sit, but also made of sweat absorbing materials such as Coolmax, which can absorb the sweat on the skin to prevent adhesion between the skin, astringency and uncomfortable friction; 2.
Most riding pants are tight and close to the skin.
In this way, when riding, the friction between the pants and the seat protects the skin, and there will be no wrinkles close to the body.
In short, there will be no skin abrasion; 3.
The materials of riding pants are relatively smooth.
Sitting on the seat will naturally slide to a more comfortable position.
In addition, it can save a little force in the process of trampling, reduce the force on gluteus maximus and relieve fatigue.
3） Correct adjustment some riders don’t like to bend over and ride, think it’s laborious, and want to ride straight.
In this way, most of the weight will fall on PP, and PP will obviously hurt after a long time.
Therefore, we must correctly adjust the height of the seat and handlebar, so that people’s weight can be distributed on the five points of PP, hands and feet, rather than too much stress on PP..