What should you pay attention to when riding a long distance alone?

What should you pay attention to when riding long distances alone

Riding long distances alone is a very meaningful thing, but everyone still needs to know some things to pay attention to. Below I will give you some advice. Let’s introduce what a person needs to pay attention to when riding a long distance!

1. The performance of a bicycle is not important. The speed of riding mainly depends on the engine. Long-distance travel tests people’s physical strength and will, so you should do more exercise and train your physical fitness. .

2. Choose a brand bicycle that costs about 2,000 yuan, such as Giant’s ATX770 and Merida’s Duke 650. They are reliable in quality, cost-effective, used by many people, have many repair points along the way, and have easy-to-find accessories.

3. If you are a cyclist who often rides on the road, you can choose a folding bike, but riding a folding bike up a steep slope is very laborious, dangerous when going down a steep slope, and the speed on flat roads is too slow.

4. When staying in a hotel at night, try to carry your bicycle into the house. Therefore, you should also choose a room on a low floor and lock it in the lobby. Although you cannot lose it, people in the store will ride it out. Play with it, or lose small accessories such as a taillight computer.

5. Cycling helmets, cycling gloves, flashlights and taillights are all necessary. As long as you get on the bus, you must wear a helmet and gloves, and you must not leave it to chance.

6. Light travel shoes and sneakers are enough. There is no need to wear waterproof hiking shoes. You might as well bring a hair dryer if you go to all the trouble. I also saw people wearing only beach slippers and sandals along the way. They are all experienced long-distance cyclists.

7. Generally speaking, common routes have road books, which can be searched online. However, road conditions change greatly every year, so you need to ask more questions on the road for details. Buy maps that indicate the kilometers of each section of the road. Try to buy single sheets to reduce weight.

8. It is best to have cycling glasses. It is most useful when there is strong wind and sand, dazzling sunshine and evening when there are many flying insects. It is also fine not to wear it at other times. You can buy two magic headscarves. When the weather is cold and windy, they can be worn on the knees to keep warm and windproof.

9. Depending on your personal health situation, if you rarely take medicine, you can bring some cold, diarrhea, analgesic and allergy medicine, because medicines will be sold everywhere on the road.

10. During the journey, you must abide by the laws and respect local customs. Try to avoid talking about topics such as political, religious, ethnic and regional discrimination and personal wealth and strength.

11. In terms of expenses, if you choose the most economical method for food and accommodation along the way, it will cost about 80 yuan per day on average. If calculated comprehensively, long-distance riding can be budgeted at one yuan per kilometer.

12. Bring all kinds of documents, preferably your passport. Even if you have no plan to go abroad in advance, you may encounter unplanned opportunities and change your route temporarily.

13. Pack passports and other documents in plastic bags or waterproof bags to avoid getting wet.

14. A light hair dryer is very useful, especially when you go to Tibet. It rains a lot in Tibet and the weather can change quickly. It is inevitable that your shoes, socks, gloves and clothes will get wet. You can use it to dry them quickly after staying in the hotel at night. Clothing, this can also reduce the need to bring too many spare clothes.

15. Choose a metal water cup holder. The tension of plastic is not enough, and the water cup will easily fall off when going downhill. It is recommended to choose a space cup as a water cup. You can directly fill it with boiling water in hotels and restaurants along the way to save money on buying water. Choose a small mouth push type opening, so you can drink water with one hand without getting off the bike while riding. You can bring two space cups, the smaller one is inserted in the car and the larger one is placed in the pannier bag.

Cycling precautions and healthy diet

1. Insufficient blood sugar, easy to faint

The human body needs supplements after intense exercise that lasts for more than 2 hours. Calorie, if you exercise strenuously for 3 consecutive hours without resting or eating, your blood sugar will be consumed too much, causing temporary hypoglycemia. If it is severely lacking, you may even faint.

2. Honey and simple sugars are most easily absorbed by the gastrointestinal tract

Honey and liquid drinks containing simple sugars (glucose, fructose, etc.) in fruits are most easily absorbed by the gastrointestinal tract. absorbed. Exercise is necessary to replenish calories, and sustained exercise for more than 2 hours requires careful consideration. Long-distance cycling races, marathons and other long-lasting sports lasting more than 2 hours require special attention to the supply of water and kinetic energy. The key points are: "before exercise" and the principle of "small amounts many times".

3. Burn carbohydrates alone first, and then burn them together with fat

There are three substances that can provide kinetic energy (calories) in the human body: carbohydrates, fats and proteins. . However, there are only two types of energy (calories) that provide energy for exercise: sugar and fat. Intense anaerobic exercise, such as sprinting, weightlifting, etc., only burns sugar to obtain kinetic energy (calories). Mild, long-lasting, long-term exercise such as cycling and marathons burn sugar first, and then burn it together with fat after there is enough "oxygen". Fat cannot be burned by itself. Therefore, exercise must have a heart rate above 100 beats and be sustained for more than 30 minutes to have a weight loss effect.

Generally speaking, cycling is a light sport.

When you start riding, the body burns sugar. After a period of time (about 30 minutes), the body has enough oxygen, and the sugar will be burned together with fat. If you ride hard at the beginning, you will soon be tired, but you will not be able to burn fat, so there will be no weight loss effect. To achieve the effect of burning fat, the key is: riding for a long time without any rush or panic will burn fat.

4. People who exercise regularly are used to burning fat

The above is the reason why it is not easy to burn fat. Another obstacle to burning fat is that the body must have the habit of burning fat. Compared with a person who does not exercise regularly and a person who does regular exercise, even if he does the same intensity of exercise, he will still burn more fat than the person who does regular exercise. That's because for a person who continues to exercise, his body has become accustomed to fat consumption. Therefore, we should attach great importance to the durability of exercise. Once exposed to ten cold exercises, the effect will not be significant. Cycling is gentle and can help you lose weight. The pleasure of running against the wind and the enjoyment of outdoor activities that increase your knowledge can not only strengthen your body, cleanse your mind, but also relieve mental stress. It’s really the best leisure activity to accomplish many things in one fell swoop.

Speaking of weight loss, can you use a simple analogy to explain the relationship between the calories contained in the diet and the calories consumed by exercise?

If a person weighs 60 kilograms People who ride for 1 hour will burn about 300 calories. Drink a small 350ml can of nutritional drink (42 calories) for 9 minutes of riding. Drinking a small 350ml can of beer (containing 140 calories) is equivalent to riding for 30 minutes. This is why people who like to drink beer but don't like sports will develop a big beer belly.

5. After exercise, if the body heats up and sweats slightly, it means that it has begun to burn fat.

After a period of exercise, the body will heat up and sweat slightly, which means that the body has started to burn fat.

Burning fat. (Nervousness, shyness, etc. can also cause fever and sweating, so not all fever and sweating are related to burning fat)

6. Don’t eat 2 hours before going to bed

Usually the energy (calories) for exercise 2 hours after a meal comes from the sugar in the food. The energy (calories) more than 3 hours after a meal comes from the fat in food and glycogen stored in the liver and muscles. Therefore, the carbohydrates and fats consumed in breakfast and lunch are the main sources of energy for activities after meals. Since the amount of activity after dinner is less, excessive intake should be avoided, otherwise it will be the reason for gaining weight. Because it is not easy to burn fat, do not eat food 2 hours before going to bed to prevent it from being stored and converted into fat.

7. Replenish energy (calories) every 1 hour or 30km

Long-distance bicycle races are often 100 kilometers or more than 2 hours of riding , it can be seen from this that power must be replenished midway, otherwise once the ammunition is exhausted, it will either be weak or faint. Basically, road racers should replenish at least every 30 kilometers (the average speed of the athletes is at least 30km/h, and they should replenish at least once an hour). Mountain bike riders need to replenish their supplies at least every hour. Because the caloric consumption of mountainous areas is different from that of roads, it cannot be calculated in kilometers. This is why riding for 3 hours without eating will lead to insufficient blood sugar, causing dizziness and nausea.

8. Cycling activities are the best food to replenish power

Although bananas are not the favorite of Chinese people (they are considered bad for bones and gastrointestinal problems and should not be eaten), they are the best food for cycling. The most common holy supplies during activities are due to the following reasons:

(1) Easy to carry and supply (can be placed in the pocket on the back of the racing suit, easy to hold by hand), easy to eat (peeled by hand) , without moving the knife and fork), easy to enter the throat (slip in when swallowed).

(2) Easy to digest, high in calories, high in nutrients and rich in vitamins.

According to reports, bananas are rich in potassium, which can help lower blood pressure. It is even said that eating a banana a day can reduce the chance of stroke by 40%. Bananas also promote the secretion of "anti-depressant" brain serotonin, which can improve your mood. Lemon: Wash, do not slice, and slowly bite to absorb the juice. The acidity of lemon is salty and helps slow down acidification in the body. Not only refreshing, but also provides a large amount of vitamin C. Honey: Divide into small bottles or dilute. Honey is the easiest to be absorbed and converted into calories. It is rich in various minerals and nutrients and is also the holy product of cycling activities. Coconut: A candy that is easy to carry and easy to swallow. (The packaging shell must be brought back). Chocolate: Pay attention to brands that are not easy to melt. Chocolate with a smooth surface is of better quality. Chocolate also has the unknown effect of promoting the secretion of "anti-depressant" brain serotonin, which can inspire a good mood. Nougat: contains peanuts and can be chewed to make your mouth water. Raisins: easy to enter the throat, and contain a high degree of calories and a variety of minerals and nutrients. Glucose water: add glucose to water, simple and clear, effective and cheap. Sports drink: A sports drink whose composition is close to the electrolyte solution of human body fluids, easy to absorb quickly, and does not increase the load on the gastrointestinal tract. 1500cc only has 27 calories and has about 5 minutes of power. Therefore, the purpose of sports drinks is to replenish water and balance electrolytes to prevent dehydration and cramps, rather than to replenish calories.

9. Before exercise, mainly supplement carbohydrates "sugar"

Because the consumption is different, riders must pay attention to the diet before and after the competition to reserve physical strength. Handle. As for cyclists who are aiming for exercise, as long as they eat a balanced diet on weekdays, they don’t need to spend so much time. One week before the competition, in order to store more glycogen (calories) in the muscles or liver to cope with the competition. Therefore, 70% of the food consumed in the week before the competition is starch and sugar (because glycogen comes from starch and sugar). After the game, too much glycogen is consumed, and you also need to take in more starch and sugar. Especially during rush-hour races, more attention should be paid to the supply of energy (calories) in the middle of the race.

10. A balanced food intake is important

Correct exercise and proper food intake are important reasons for improving health and preventing diseases. First, the following six basic food groups are introduced:

1) Carbohydrates: cereals, sweet potatoes, fruits, honey, bread (starches), candies, etc.

2) Fat: peanuts, oils, lard, salad oil, etc.

3) Protein: fish, eggs, dairy products, soybeans, etc.

4) Calcium: dairy products, sesame seeds, dried fish, seaweed, etc.

5) Carotene Green and yellow vegetables.

6) Vitamins: light-colored vegetables and fruits.

11. Insufficient blood sugar will also affect eyesight (the focal length cannot be unified)

Another effect of insufficient blood sugar is that the focal length of the eyes cannot be unified. After riding for a while, if you find that the focus of your eyes cannot be unified, the symptom is that two roads become three roads. If it is a temporary phenomenon that can be reversed, there are three reasons and countermeasures;

(1) Insufficient blood sugar. The solution is to eat sugar as quickly as possible.

(2) Too tired and the brain lacks nutrients. The only solution is to rest.

(3) The prescription of the glasses is wrong, or the center and width are wrong. The solution is to see an ophthalmologist for an examination. If it happens frequently, you should still see a doctor for diagnosis.

12 Excessive blood sugar can lead to diabetes

Insufficient blood sugar can lead to trembling and nausea! Why does too much blood sugar lead to diabetes? To put it very simply, the main cause of diabetes is cell failure. Can absorb blood sugar. The problem is that during the absorption of blood sugar, insulin is needed to open the door. If there is insufficient insulin secretion, blood sugar will accumulate in the blood and flow into various organs and tissues. And because there is too much blood sugar, the kidneys cannot control it and excrete the sugar, which is called diabetes.

13 Cycling can cure diabetes

The main cause of diabetes is insufficient insulin secretion, but exercise can assist insufficient insulin secretion and help cells absorb blood sugar. Insufficient insulin secretion, whether it is congenital or acquired, as long as you can cooperate with dietary control. After meals, use light exercise to consume some blood sugar first, and exercise can help cells absorb blood sugar. Therefore, cycling for 30 minutes after a meal is indeed absolutely positive for diabetes.

Cycling equipment and purchasing precautions

1. Cycling helmet

It can provide protection for the fragile head and is a must-have for cyclists equipment. It can prevent collisions, prevent branches and leaves from being hit, prevent flying stones from being hit, divert rainwater, be breathable, and increase speed.

① A helmet with a visor can protect you from the sun.

② Putting reflective signs on the helmet can prevent accidental collisions when riding at night.

③The things that press on the head should not be too heavy. Helmets are generally made of foam materials and have a smooth shell surface.

④The lining is the part on the inside of the helmet that is in contact with the head. It can improve wearing comfort at ordinary times and provide a buffering effect when the head is hit. The lining has a large coverage area and good texture, so it will be firmly bonded to the inside of the helmet.

⑤Wearing a comfortable helmet can greatly reduce the pressure on the rider's head and neck and maximize the protection effect when suffering an impact.

⑥Leaving the head in an airtight state for a long time will have adverse effects on the scalp and make the rider feel uncomfortable. Therefore, a good helmet should have more holes.

⑦The helmet collects human hair inside the helmet, which itself reduces the wind resistance of the head. For those who are keen on increasing speed, the shape is also worthy of attention.

2. Cycling glasses

The role of cycling glasses in blocking ultraviolet radiation deserves attention. Most cyclists ride on roads, and on sunny days, roads reflect sunlight better than mud or grass.

Due to different riding postures, cyclists spend more time looking directly at the road than ordinary cyclists, and thus receive more ultraviolet reflection. Long-term absorption of ultraviolet rays in the eyes can cause cataracts. Cycling glasses also protect your eyes from damage.

Cycling glasses also pay attention to the comfort of wearing them, as well as the choice of lenses.

Lenses of different colors and textures have different light transmittance and UV protection effects. If you are going to face different sun exposure effects during cycling, it is a good choice to choose cycling glasses with different colors of spare lenses. Myopic friends can also buy cycling glasses that can be equipped with myopia lenses, but the price is more expensive.

3. Masks and ear protection

These are used when traveling in sandstorms or cold weather. When purchasing, you should generally pay attention to whether they are breathable and how tight the edges are.

4. Cycling tops

It is a piece of equipment with bright colors, a tight upper body effect, and very sharp lines. It can speed up and wick away sweat. Cycling jerseys with bags on the back can hold things. Long-sleeved cycling jerseys can prevent your arms from being sunburned. Cycling jerseys with fleece can also keep you warm. The speed-increasing effect of cycling tops is very significant. Friends who pursue speed may consider buying them. How well a cycling top wicks away moisture and breathes depends on the choice of fabric.

The price of cycling tops is generally more than 100 yuan. When purchasing, you should pay attention to the fabric (smoother is not always better), routing and upper body effect. Anything that is too tight or too loose is not suitable.

5. Cycling gloves

Cycling gloves can absorb sweat, are non-slip, breathable, and protect the palms and wrist joints.

When a bicycle is in high-speed motion, the rider's control of the bicycle largely depends on his skill. Exquisitely crafted cycling gloves are all designed with the anti-slip effect in mind. Breathability depends on the material and size of the glove. The protection of the palms is mainly reflected when overturning. Riders often touch the ground with their palms first to make the body land slowly. If there are no gloves for shock absorption, such an action can easily cause the palms to be worn out and seriously damage the joints.

Because cyclists adopt a different sitting posture and grip style than those used for recreational cycling, this puts the wrist joint in an abnormal state of tension for a long time, and its negative impact on nerves and tendons can even be lifelong. . The special function of cycling gloves is to minimize the pressure on the wrist joints. Compare them with ordinary gloves with the back facing down. You will find that the front is not flat but upturned, which is exactly what cyclists are doing. The grip position is consistent.

When purchasing, try to choose ones with strong stitching and thick palm parts. Some gloves also have a towel material on the thumb to make it easier for riders to wipe sweat.

6. Cycling pants

When riding, it is inevitable to cause compression to the perineal area. This may lead to the hidden danger of prostatitis in the long term. At the same time, if this part is not breathable for a long time, it will also have a negative impact on personal hygiene. Therefore, for friends who ride frequently, cycling pants are a must.

Cycling pants add a layer of seat cushion in the crotch, which can relieve the pressure on the perineum. The seat cushion made of special materials can also enhance breathability and inhibit the reproduction of germs.

Good cycling pants are also made of materials with good breathability on the surface, which can prevent sweat accumulation on the legs. The tight-fitting effect of cycling trousers is also obvious. The trouser legs are also designed to be similar to bodybuilding trousers, or they are equipped with drawstrings to prevent the trouser legs from being rolled into the crankset.

7. Cycling socks and cycling shoes

If you are using ordinary sports socks and ordinary sports shoes, do you feel burning pain and siltation in the soles of your feet after a long ride? Sweat a lot? If you are keen on speed, do you often feel that your legs are too weak to move up? If this is the case, you may consider purchasing cycling socks and cycling shoes.

Cycling shoes are divided into two types: self-locking and non-self-locking. The latter is similar to ordinary sports shoes, but it emphasizes tightness. The former needs to be used with self-locking pedals, and both are used at the same time. At this time, the soles of your feet are tied to the pedals, so you can avoid worrying about the soles of your feet slipping and concentrate on increasing your speed.

However, you should be careful to use the self-locking function in areas with poor road conditions, because it takes about 10 seconds from falling to unlocking the self-locking. If the road is bumpy, the car can easily lose control, or you If you are still a novice, it is recommended not to use it.

The breathability and wear resistance of cycling socks are higher than ordinary sports socks, which can reduce the side effects of constant pedaling on the soles of the feet.

8. Knee pads and elbow pads

If you roll over while riding, there is a high chance that your knees and elbows will be hit. Wear both when riding in accident-prone places. It's still necessary.

9. Sports bottles and water bottle holders

The characteristic of bicycle sports bottles is that they can be opened with one hand (hiking and mountaineering water bottles require both hands to open), which is suitable for people who like to drink while riding. Water friends are more practical. But at this time, remember to slow down and pay attention to coming and going. The water bottle cage is usually installed on the vehicle frame, and the water bottle is placed on it to reduce the weight of the backpack.

When choosing, pay attention to whether there is any peculiar smell in the pot and whether the appearance is sturdy. Never buy alloy kettles with toxic coatings or plastic kettles made of materials that do not meet drinking water standards for cheap. When purchasing a kettle cage, pay attention to whether the size matches the kettle, whether the structure is sturdy, and whether it may cause scratches or other damage to the kettle.

When installing, pay attention to whether it is firm. Bottle cages and water bottles that sway left and right and jingle may at least affect the mood and speed, or at worst, hinder the rider's control.

The water bag is placed in a special backpack (some people also add a suction pipe to the water bottle and place it on the water bottle holder). One end of the suction pipe is connected to the water bag, and the other end is connected to the rider's mouth for drinking water. Just turn your head and bite the suction tube.

10. Cycling backpack

This is a convenient and practical equipment. The volume is not large, but there are many partitions and small bags inside, and each has its own purpose. For example, the bottom partition is used to hold water bags, and there are small holes next to it to facilitate the laying of water pipes. Plenty of elastic is used throughout the tool bag to prevent the various tools from hitting each other. Helmets generally hang outside of a backpack, but also have an isolation layer to protect them from scratches. The carrying system of the cycling backpack is lightweight and breathable, and is equipped with chest locks and waist locks.

11. Other bags

Mainly include front and rear support bags, seat cushion bags and frame bags, etc. Generally, in order to reduce the pressure on the back, no heavy objects can be placed in the backpack during long-distance riding. The front and rear backpacks therefore assume the main load-bearing task, and they are focused on being strong and waterproof.

The frame bag is usually placed at the front of the frame - that is, behind the stem, and has a small volume. The seat cushion bag is placed under the seat cushion and has a small volume. It is often used to place small items. It is suitable for short-distance riding without a backpack and in competition situations.

12. Stopwatch

An electronic product used to calculate mileage and speed. It consists of an induction magnet installed on the steel bar of the front rim, a sensor on the front fork, a connecting cable that snakes along the front fork, a computer holder placed on the grip, and a computer on the holder.

The working principle of the computer is: when the rim rotates, the sensor captures the information brought by the induction magnet, and transmits it to the computer through the connecting cable. The computer processes this and calculates the speed, mileage, etc. information and displayed to the rider.

There are two types of computer: wired and wireless. The latter is more expensive. Cyclists generally use wired computers. In addition, similar electronic products include flight decks, which in addition to displaying the information displayed by the computer, can also display richer riding information such as gearshifts, but the price is higher.

13. Tools

Including special maintenance oil for bicycles, portable pumps, tire repair kits, tire removal tools, combination tools, etc.

During long-distance riding, you may encounter a situation where you have no way to find a shop but the car breaks down. At this time, a set of tools can be very helpful. Generally speaking, a cycling team only needs to bring one set of tools (you can bring more consumables, such as tire repair materials). In order to maintain your car, it is necessary to buy a bottle of special maintenance oil. It is also necessary to maintain the chain, flywheel, transmission and other parts after riding. This can improve the performance of the car and extend the service life of the components.

Note: A Swiss Army Knife alone is not enough to deal with bicycle failures. However, the Swiss Victorinox Army Knife manufacturer once produced a bicycle kit (including an army knife and a special disassembly tool for bicycles). If you can buy it, A good choice.

14. Reflective and lighting system

The reflective system includes reflective sheets on the rim, front and rear passive lights, backpacks, helmets and reflective patches on cycling jerseys.

The lighting system is mainly batteries or self-generated front and rear lights. These items help mark your position when riding at night, making it easier for teammates and pedestrians and other vehicles on the road to avoid.

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