Riding, small changes and great results

The external conditions are complex and uncontrollable, such as weather changes and traffic conditions.

These are the factors that determine whether a Tour de France champion can still hold the throne in five years.

And these problems need very professional and ingenious solutions.

But in comparison, how to make your riding more pleasant and comfortable is much easier.

You just need to remember the following 11 points.

They are as simple as turning on the tap to wash your face and brush your teeth every morning, but you can gradually correct and form good riding habits because of these small changes.

Wake up every morning and drink a glass of water.

Compared with any other time of the day, waking up in the morning is the most water deficient state.

But many people choose to drink coffee and then drink water in the afternoon, which will make you listless at noon.

(The water content in coffee can really play a role in hydration, but it is definitely not as fast as drinking water directly.) “The nutrients and oxygen in water are helpful for muscle activity,” said Jennifer McDaniel, a spokesman from the College of Nutrition and Diet.

Get more sleep.

If you increase the amount of training or the mileage of cycling, you need more rest time to recover, said a cycling coach.

Why? Good sleep can effectively reshape your muscles, making you healthier, stronger, and less vulnerable to injury.

“Too little rest is as bad as overtraining,” the coach added.

Eating should be like Eddie Mox, the car king.

“Eddie Mox usually eats sandwiches,” said Allen Lim, a sports physiology doctor who once developed a chemical free mixed drink for Jamin Sharp.

Athletes once complained about the standard set of supplies provided during the competition, and their stomachs would be uncomfortable after eating, “and this kind of complaints kept going, until we started to provide them with food to avoid this situation, it was relatively better.” Lim said.

Although scientists have not yet found out exactly why packaged and processed supplies are difficult to digest, Lim believes it is related to additives in food.

“Our body is like a bus that can only carry people,” he said.

“If someone gets on the bus with chickens, ducks, cows and sheep, then the situation is not good at this time.

This journey must be uncomfortable.” Therefore, he suggested that athletes’ supplies must be natural and additive free foods, such as white rice, sugar, sliced mango, sweet tomato and certainly sandwiches (because it contains all the necessary nutrients).

deep breathing! Years of research has confirmed that the meditative breathing mode has a relaxing effect, which can relieve stress and lower blood pressure.

We’re not just talking about sitting there blowing the wind, said Dr.

Darren Treasure, a sports psychologist.

How to do it: Take a deep breath from the diaphragm (the muscle between your lungs and stomach), drawing air from your chest until your chest and shoulder blades are fully expanded.

Then hold your breath for five seconds and exhale.

Do it several times a day.

If you want to ride more smoothly and comfortably, you’d better give up the inner tube.

“Many years have passed since I changed a tubeless tire, and I have only had a flat tire once.” A driver said so.

Wheels without inner tubes are not as difficult to ride as you think.

And it is rare to have a flat tire.

Even if it happens, you just need to simply install a normal tire casing, and then fix it when you get home.

Joining a cycling team is not only a way to save your physical strength, but also a way to add motivation through teamwork.

In the behavioral medical records published in 2012, we found that if a cyclist rides with a team, his riding effect will be twice that of his own.

“We are human beings and social animals,” said Nike’s Treasure.

“Of course, the performance of team training is better, but it requires you to have the quality of connecting yourself with others during training.” He said.

Measure the size of your cushion.

“The crotch itself is not designed to bear weight,” said Sean Madsen, a body geometry measurement manager from Lightning Racing.

A perfect cushion for you should allow you to sit with your bones instead of your soft tissues to support your body.

So find a cushion width suitable for your sitting bones: 1.

Put a piece of corrugated paper on the step or chair.


Sit on the cushion and lean forward slightly while keeping your back upright (just like you are on a bicycle).


Then stand up and measure the distance from the depression on both sides of the paper to the center point.


Your cushion should be the same distance or slightly wider, about 1cm more on each side.

If not, you’d better buy a new cushion.

Low pedal frequency training Many riders focus on maintaining high pedal frequency, but they forget the strength training of cycling, which helps you ride faster and more forcefully.

A sports coach suggested that riders use a large plate to do strength training with low pedal frequency once a week.

Use the big plate on the training platform, do your best in 60 seconds, use 40 rpm for power training, and then use 60 seconds for interval relaxation.

Do 20 groups like this.

Find a hillside on the road with a slope of about 4-6 °.

Then adjust to the large plate and keep the pedal frequency at 50 to 55 rpm.

Strength training on such a slope takes 5-8 minutes, with 2-4 minutes for rest.

Relaxation after exercise Spending 10 minutes for massage and relaxation can relieve fatigue after exercise, and can help your body recover, so that you can ride better day by day..