Tips for mountain and road cycling: 20 suggestions for novice cyclists

It can be said that cycling is a sport with relatively low injury probability among all outdoor sports.

Foreign surveys show that compared with runners, cyclists are 133-144% less likely to suffer from muscle injuries and 256% less likely to suffer from inflammation.

That is to say, as an aerobic exercise, if you can ride scientifically and reasonably, not only your heart, lungs, blood vessels and muscles will be exercised, but your body will also be less damaged.


Wearing riding helmets: Although some senior cyclists don’t like wearing helmets, you should remember that road bike helmets and mountain bike helmets with good performance may save the lives of cyclists.

Nowadays, it is not difficult to find a comfortable, light and reasonably priced riding helmet, and it is not necessary to buy the most expensive model, as long as it can meet the safety standards of your riding environment.


Mountain bikers should wear protection: mountain bikers, especially when you start learning new skills, should at least have a decent pair of gloves and knee pads.


Padded riding shorts are important: the best riding shorts can prevent your back from getting too hurt.

The only way to feel comfortable on a bicycle seat is to wear padded shorts, even for the best bicycle saddle, wear padded riding shorts, set the height of the bicycle seat correctly, and then ride until you get used to it.

If you want to ask: should I wear underwear under padded riding shorts? The answer is no.


Choose a suitable cycling suit: an excellent cycling suit can not only keep you comfortable and beautiful, but also reduce the air resistance and save a lot of energy.

Nowadays, there are many kinds of cycling clothes, with a wide range of colors and fabrics, and prices ranging from high to low.

Choose cycling clothes that are suitable for you and affordable.


Sunglasses should not be forgotten: good riding sunglasses can protect your eyes from insects, stones, sunshine and rain.


Don’t neglect the cleaning and maintenance of bicycles: Regular cleaning and lubrication of bicycle chains can reduce the noise when riding, and make your bicycle gears have a longer service life.

Unless the bike is caked with dirt, hot soapy water and sponge can do most of the cleaning.

Of course, you can also use some good cleaning sprays, and you can use professional degreasers for transmission systems (flywheel, chain, crank set, etc.).


Use chain lubricant: Keep the chain clean and lubricated, especially when riding in bad weather.


Check your tire pressure: The recommended tire pressure will be marked on the sidewall of bicycle tires, but when riding, the optimal tire pressure will be affected by many factors.

Cultivate the good habit of carrying the inflator with you, and equip a tire pressure gauge that is easy to operate.


Learn how to handle a flat tire: Learn how to repair a flat tire and always carry a repair kit (including a tire crowbar, patch, or new inner tube and inflator).

A punctured tire is a dilemma you will often encounter.

You can repair it anytime and anywhere if you learn to repair the tire.


Keep moisture: no matter you are used to water bottles or water bags, you must take enough drinking water with you when you go out.


Keep nutritious and energetic: Carbohydrate and protein are the best food to recover from hard riding.

Eating a meal rich in carbohydrate and protein can help the recovery after cycling.

Properly combined with rest, the body can recover faster and keep energetic.


Use electrolytes: cramps are a common phenomenon when you ride harder or longer.


Tell your relatives about your journey: If you want to go out for a long ride alone, please tell your family or friends where you are going and when you will return.

In this way, once you encounter difficulties, you can get timely help more easily.


The seat should be comfortable: adjust your bike and the seat height should be correct.

If your bike is the right size and the seat and handlebars are set correctly, you will be comfortable and not waste too much physical strength, which will also make your journey more enjoyable.


Keep a reasonable rhythm: the so-called rhythm, specifically, refers to the pedal frequency when riding, that is, the number of revolutions per minute of the pedal.

Take road bikes as an example.

If possible, try to keep a high and regular riding rhythm, which is about 70 to 90 pedal revolutions per minute.


Key braking points: the front brake can brake more effectively than the rear brake, so try to achieve 60/40 or 70/30 power distribution between the front and rear.

But be very, very careful.

Don’t stop at the front brake.

Nowadays, the brake of bicycles is very powerful.

Once the brake suddenly stops, people will be very dangerous.


Note on turning: When turning, make sure your outside pedal is at the lowest position and apply pressure.

This will give you more grip, especially when the road is wet, and reduce the possibility of slipping out.


Installing mud flaps in rainy days: installing mud flaps is an important part of getting ready for riding in the rainy season.


Add reflectors: In addition to the reflectors that come with your bike, installing reflective strips and plates on the pedals of your bike or on your ankles will help you to be safe at night.

You can also put reflective strips on your clothes, especially your gloves, which will help others see your gestures.


Cooperate and get along well with the team: on the way of group cycling, you should know how to better cooperate and get along with other members of the group.

A group of friendly riders will improve efficiency by taking turns to lead the team in front, but this requires riding close to each other without causing accidents.

The above is a list of 20 tips for beginners.

I hope beginners can avoid common mistakes in riding, enjoy riding more easily and safely, and accumulate some experience..