Small changes and great results make your riding more pleasant and comfortable!

External conditions are complex and uncontrollable, such as weather changes and traffic conditions, which are the factors that determine whether a tour de France champion can still sit firmly in the throne within five years.

These problems need very professional and ingenious solutions.

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

You only need to remember the following 11 points.

They are as simple as turning on the faucet 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 don’t remember to drink water until the afternoon, which will make you listless at noon.

(the water content in coffee does play a role in hydration, but it’s 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 school of nutrition and diet.

Get more sleep.

If you train more or ride more miles than before, you need more rest time to recover, a riding coach said.

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

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

Eat like car king Eddie MOX.

“Eddie MOX usually eats sandwiches,” said Allen Lim, a doctor of exercise physiology who once developed a chemical free mixed drink for Jiaming sharp.

Athletes have complained about the complete set of standard supplies provided during the competition, and their stomachs will be uncomfortable after eating, “and this kind of complaint continues until we start to provide them with food to avoid this situation.” Lim said.

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

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

“If someone gets on the bus with chickens, ducks, cattle and sheep, the situation will be bad at this time.

This journey must be uncomfortable.” Therefore, he suggested that athletes’ supplies must be natural and non additive foods, such as white rice, sucrose, sliced mangoes, sweet tomatoes and, of course, sandwiches (because it contains all the necessary nutrients).

deep breathing! Years of research has confirmed that meditation breathing can produce relaxation effect, relieve pressure and reduce blood pressure.

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

Darren treasure, a sports psychologist.

How to do it: start with the diaphragm (the muscle between your lungs and stomach) and inhale 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.

Use tubeless tires.

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

“Since I changed a tubeless tire, I have only had a flat tire once in many years.” One driver said so.

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

And there are few flat tires.

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

Joining a cycling team not only saves your physical fitness, but also adds motivation to teamwork.

In the behavioral medicine records published in 2012, we found that if a driver rides with a team, his riding effect is twice as good as that of himself.

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

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

Measure the size of your cushion.

“The human hip itself is not designed to bear weight,” said Sean Madsen, a body geometry measurement manager from the lightning team.

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

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

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

2.

Sit on the cushion and lean forward slightly while keeping your back upright (as if you were on a bicycle).

3.

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

4.

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

If not, it’s best to buy a new cushion.

Low step frequency training many drivers focus on maintaining high step frequency, but forget the strength training of bicycle, which helps you ride faster and more powerful.

A sports coach suggests that riders do strength training once a week with large plate and low step frequency.

Use a large plate on the training platform, do your best in 60 seconds, do power training with 40 rpm, and then use 60 seconds to relax.

Do 20 groups like this.

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

Then adjust to the large disk and keep the frequency between 50 and 55rpm.

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

Relaxation after exercise.

Taking ten minutes to massage and relax can alleviate the fatigue after exercise and restore your physical state, so that you can ride better day by day..