You must have had the experience that your legs are not tired when climbing, but you are out of breath? Or wheezing, out of breath, rapid heartbeat, fierce pedaling, and helpless? In fact, most riders are not out of breath, but lack of oxygen when breathing and can not supplement the oxygen consumption of muscles, resulting in dizziness, dry mouth and sweating when pedaling on the slope.
Many riders will pay attention to many details when riding: stepping, braking, speed change and steering.
But breathing, many riders don’t care.
Let’s start with respiratory physiology.
The respiratory rate of normal people is about 8-12 times / min, and the ratio of inspiratory and expiratory time is about 2:3, that is, the expiratory time is longer than inspiratory time.
When you breathe faster, the time ratio between inhalation and exhalation gradually increases.
When you breathe more than 20 times, the inhalation time may exceed exhalation.
At this time, it will cause unclean exhalation.
Inhale 500cc and spit 400cc, there will be more and more residual air in your lungs, less and less air can be absorbed, and your breathing will be faster.
Your chest seems to explode quickly and you can’t breathe; At this time, you will exhale from your mouth, hoping to exhale faster.
When all methods are exhausted, you can only slow down.
Professional drivers usually have slow and deep steady breathing.
What is the impact of faster breathing on riding? The work of absorption loss accounts for about 18% of the energy consumption of bicycle.
Using synergetic muscles, such as trapezius and pectoralis major, the breathing of these muscles (chest breathing) is less efficient than transverse septal breathing, resulting in unnecessary energy loss.
Spinal pressure rises, affecting muscle movements, numbness in hands and feet.
The exhalation is not clean, and the indirect inhalation is not much.
Breathing is related to the rhythm of whole-body movement and the source of strength.
In riding, the importance of breathing will be emphasized.
How to adjust and feel the movement of breathing? Before cycling, close your mouth, take a deep breath with your nose, and then open your mouth until you can’t breathe in any more.
After spitting out, close your mouth, inhale deeply with your nose, and exhale with your mouth.
Just do it nine times in a row.
This is called nose inhalation and mouth exhalation.
Pay attention to inhale and exhale slowly and try your best not to be too fast.
After nine times, just breathe naturally with your nose a few times.
Get on your bike and start.
Breathe when riding a flat road.
When riding a flat road, roll your tongue, hold your upper jaw, close your mouth, breathe with your nose, inhale as deeply as possible when you begin to inhale, feel your abdomen contracting inward, spit out as much as possible when you exhale, and feel your abdomen protruding outward.
At the beginning, don’t force yourself.
Just have this awareness.
When you get used to it, you will do it.
If you breathe for a while, you will feel a lot of saliva in your mouth.
Just swallow it.
Don’t spit it out.
After swallowing it, put your tongue on your upper jaw and breathe with your nose.
Breathing when riding uphill.
When starting uphill, inhale deeply with your nose and then exhale with your mouth.
Be sure to inhale and exhale slowly.
If you ride for a while, you will find that your breathing is getting faster and faster.
Take a breath through your nose and exhale quickly through your mouth.
Be sure to inhale through your nose.
Shut up and don’t breathe in with your mouth, otherwise it’s very bad for your body.
If you find that your breathing is getting faster and faster, you should get off the cart, inhale deeply with your nose and exhale deeply with your mouth.
This article comes from cycling history.
The most fun thing in Hainan is not riding or self driving, but the combination of the two will produce a magical chemical reaction.
Use cars to carry bicycles to farther and more ideal riding places, quickly break away from urban riding obstacles, and enjoy the speed and passion brought by riding! Pure riding makes people tired.
If you spend too much time on foot, you will miss a lot of scenery.
New travel methods, 30-50km exclusive classic riding routes every day, more time to play, and dig deep into the original ecological scenery of Hainan.
It’s worth taking a group of partners to release the troubles in the grid of big cities.
Super players play all the way from north to South \ explore small routes that local people don’t know Beautiful scenic spots we only select drunk lines to release the passion of life and avoid the flow of people and vehicles.
Each section of cycling is particularly wonderful.
In addition to cycling, it is essential to deeply experience the local customs and customs of Hainan.
The most fun in Hainan is not in Sanya, nor is it Haikou.
The purpose of travel is to slowly experience authentic special food from north to south? Features famous Coconut Chicken Soup, white seared prawns, Lingshui sour powder, authentic Hainan flavor.
Feel different coastal cuisine every day.
When you’re about to return, but think about the happiness along the way.
The mood can’t be described ~ Haikou, the provincial capital.
Day1 assembly day – Haikou assembly (free travel, food culture, old street, car selection, adapt to riding) Haikou, also known as “Coconut City”, the capital of Hainan Province, The core city of Hainan free trade port is also a famous national historical and cultural city.
On the one hand, it is a prosperous new city while retaining the local customs of Hainan.
The arrival time is relatively early.
You can go to the Centennial arcade old street in Haikou, which is rich in architectural style and history and culture with Chinese and Western characteristics.
After hundreds of years of vicissitudes, it is still the center of Haikou People’s life.
You can also visit the five ancestral temples, Hairui Tomb, Hainan Museum and other sages to understand history, and go to Feng Xiaogang film commune to take a group of stills of “crossing”..