Riding requires understanding these six golden rules

How to ride more scientifically and effectively is a hot topic that cyclists have always been concerned about.

Most people ride for health and travel, while others want to go further, challenge themselves and participate in competitions.

Therefore, different riding goals lead to different riding pace, just like planting melons and getting beans.

No matter what the goal is, there are always several basic riding principles.

Following these principles can make us ride healthy and harmless.

Xiaobian summarizes six Golden Rules of riding training for your reference.


Feel the response of the body.

The human body is very wonderful.

It can adapt to different pressures, and the body will respond to different pressures.

Riding is a kind of pressure exerted on the body.

From quiet to riding, the body will send different signals, such as hip pain, thigh fatigue, accelerated breathing, accelerated heartbeat, sweating and muscle soreness.

Of course, there are some imperceptible changes, such as increased blood pressure, increased muscle blood flow and so on.

If you can adapt to perceptible body signals, such as buttock pain, wheezing and muscle soreness, stick to them; If you feel extremely uncomfortable, either stop or slow down.

We often say that there is no gain without giving, but this does not mean that cycling has become a painful and painful thing.

It’s important to act according to your ability and learn to listen to your body’s response at any time.


Step by step training if you train for a long time under the same training intensity, the body will adapt to this intensity.

If you are a novice rider, when you are ready to start cycling at the most ordinary speed, this intensity will put pressure on your body and let your physical level reach a new level after a period of training.

As you ride for a long time, the benefits of riding pressure on your body function will gradually decrease.

If you continue to do the same training day after day, your riding ability will not continue to improve or improve.

So you need to try new training intensity, such as new pace training in mileage and speed.

When the body adapts to the pace, improve the training again.

Of course, in addition to changing the pace, you can also put new pressure on your body by changing the exercise duration, riding mileage and interval time, so as to achieve higher physical improvement.

If you just want to gain health from riding, it’s good enough to keep riding at a fixed time and intensity every week.

Riding at a fixed pace can’t improve your riding ability, but it’s enough to keep healthy.


Suitable riding load many riders will confuse riding intensity with riding load.

Riding intensity only refers to the level of heart rate, while riding load is the combination of riding intensity, riding time and riding mileage.

The greater the riding load, the greater the pressure on the body.

The greater the pressure, the more the body will adapt.

If the body can bear the pressure, you will become faster and stronger.

If the body cannot bear the pressure, it may lead to excessive physical overdraft and even riding injury.

Therefore, moderate riding load is the key to improve physical function and quality, and it is also the top priority to prevent riding injury.


Make riding more targeted.

Before riding, you should ask yourself, what is the purpose of this ride? Only when you know your purpose of riding can you make your riding targeted.

For most riders, the purpose of riding may be to be healthy, consume more energy, release work pressure, etc.

if for health and decompression, it is good enough to ride for about 2 hours and 20-30 kilometers each time; If you want to lose weight, you may need to ride longer.

What if you can’t ride? The combination of running and riding is a good way.

For weekend leisure riders, they often have a whim and try to go to a nearby scenic spot.

Although this kind of riding plan with a clear destination seems to be very meaningful, you ride friends to these scenic spots because you haven’t been riding, so you have an impulse.

So, when you have an impulse to ride on weekends, you must do what you can, and don’t make a blank decision just on impulse.

Otherwise, you may be physically overdrawn on the way due to unclear route and mileage, resulting in riding injury! For long-distance riders, their goal may be to ride continuously, so they may need to ride more systematically, such as adopting different riding methods such as aerobic endurance riding, aerobic power riding, intermittent riding and so on.

After clarifying the purpose of exercise, as long as we stick to it and take time, we will achieve the corresponding effect.


If you stick to it, you will gain.

For most long-distance cyclists, you will go through a period of riding training before participating in long-distance riding, which may be from one month to half a year.

During this period, you will gradually improve your riding performance and physical fitness level.

However, if you want to maintain this level after reaching a certain level of performance and physical fitness, you need to continue to adhere to regular training.

If the training intensity is lower than the previous training intensity, the physical fitness level may decline after maintaining it for a period of time.

If you want to maintain the previous physical level and running state, the training intensity or load after that should be equal to or even higher than the previous training intensity.


Approach the limit, but don’t exceed it.

Overtraining will make the body in a state of deep fatigue and increase the risk of sports injury.

Therefore, overtraining is absolutely to be avoided.

The best way to prevent overtraining is to be aware of the changes of the body all the time..