How to maintain abundant physical fitness during long-distance cycling in summer?

For long-distance cycling, in principle, any bicycle can be competent, and there are many examples of a large number of broken cars all over the country. But ordinary people travel for happiness, not for those with less experience and those heroes. A suitable bicycle will bring a lot of convenience to travel.

Among the expressway in China, Tibet is the worst. Let's talk about the choice of bicycles under the assumption of riding Tibet. If you don't know much about bicycles and the budget is not enough, you can consider buying a low-grade vehicle. Giant and Merida are recommended, which can be bought in big cities in China. 1000 mountain bike, all kinds of road conditions are enough. Maybe the accessories used in the car are not of high grade, but the overall performance is very good and durable. From my personal experience, a giant hunter600, which has been riding for four years, has been repaired and turned around Tibet without any major problems, and has been used until today.

If you want a better car, you can buy a mountain bike of about 2000-3000. Cars at this price are generally equipped with shock-proof front forks, which improves the weight, braking, speed change and load-bearing system of the whole vehicle. It can make people more comfortable in long-distance travel. You can also go to a professional garage for DIY, and you can choose accessories according to your own needs. The car you match has a stronger personality, which is very similar to DIY in the computer, with similar advantages and disadvantages. If you don't know about car matching, you'd better take it with a knowledgeable friend, because there are many models, types and brands of accessories, and the quality is uneven. It may not be harmonious to combine them together, and the whole car is repeatedly tested and designed by the manufacturer, so the overall quality should be relatively stable and reliable. From the example of riders, no matter what level of cars, the probability of problems with self-equipped cars is greater than that of the whole car.

It is not recommended to use a more upscale car for the first long-distance trip. When you fall in love with this activity and become more and more obsessed with cars, you will naturally want to upgrade again and spend a lot of money on a dream combination. A car with more than 5000 yuan is considered a mid-to high-end car. At this stage, the car is like a baby. I believe you are very familiar with every accessory. This class of cars, whether self-made or complete, have higher performance and many humanized designs. Riding it to travel will be a pleasure. My own car of more than 5,000 has experienced the baptism of various road conditions, and the journey has exceeded 10000 km. There are no major failures and the performance is not compromised. Is a very trustworthy travel companion.

I have seen many high-end accessories damaged during my journey, so I should pay attention to quality and strength first, and then performance. Because many high-end accessories are designed for racing cars, they are light in weight and high in performance, but the strength may not be suitable for long-distance travel, so the more expensive the accessories, the better. Try to choose accessories specially designed for off-road use. There are few cars specially designed for long-distance travel in China. After buying a car, you need to make some improvements or add accessories, such as adding a kettle rack, adding speakers and speakers on the handlebars, and strengthening the luggage rack.

It's best to try riding the car for a while before you leave, to understand the performance of the whole car and the places where the car is most prone to problems, so as to maintain it in time and prepare for the journey.

Let's talk about the necessary equipment and precautions for long-distance cycling.

Basic skills: tire repair, brake system adjustment, speed change system adjustment.

Advanced skills: steel ring adjustment, broken chain.

It's best that one of your fellow travelers is proficient in vehicle maintenance, and you'd better learn the basic skills yourself, because many things may happen during the journey, such as people pulling away and not helping each other.

Necessary tools: screwdriver, vice, wrench, hexagon combination, tire repair tool, air pump, spare inner tube, try to bring combination tools to reduce weight. Take some screws and nuts, brake cables and speed change cables for backup. Several lengths of wire with different thicknesses are often very helpful. There is generally nothing wrong with the chain, but it is safer to bring a chain breaker if the journey is long.

Equipment: bags specially designed for bicycles include self-propelled luggage, front hanging bags, frame kits and seat bags. These are not necessary, but they can bring a lot of convenience to use. Other related equipment includes: gloves, helmets, cycling clothes, water bags, meters, etc. These devices are optional as required. Among them, shoulder bag and front bag are the most practical.

Matters needing attention during the journey:

There may be many accidents on the road, such as flat tires, heavy rain and shelter, and the plan can't keep up with the changes. Therefore, it is necessary to have a certain understanding of the road conditions and accommodation of the journey in order to modify the plan in time. If you don't have detailed maps and merit information, you can keep asking along the way. Be sure to ask more questions and compare more, because what drivers and locals say is often inaccurate and very different.

Little experience:

When riding a bike, eating snacks such as dried plum and dried tangerine peel can relieve the fatigue of the journey.

Cycling consumes energy, bring more high-calorie food, and if you want to enter the no-man's land, you can buy some brown sugar to soak in water to replenish energy.

The most common faults of bicycles are loose luggage rack screws, flat tires, rope stuck in tires, and inaccurate speed change.

If the car is checked in, the whole railway station is 25 kilograms, which is not cost-effective. It can be unpacked according to the actual weight or packed in cartons. You can also take it apart and take it directly to the train, if the luggage is not overweight.

In Xinjiang, Qinghai, Tibet and other dry areas, applying a small lip balm can effectively prevent chapped lips.

Be sure to bring a pair of light sandals. It is common for hotels to run into the river without slippers.

Taking a short candle and lighting it in the tent can save a lot of flashlight batteries.

Take a small bottle of engine oil and an old toothbrush to keep the chain and gear lubricated, which can protect the bike and make it more comfortable to ride.

There is a pair of gloves that can be seen everywhere, which can be used to keep warm in cold weather, repair vehicles and make a fire to cook.

In case of driving at night, the headlights of the opposite car are very dim and you can't see the road clearly, which is dangerous. A hat with eaves can help you effectively.

Urus

Ride long distances on stars.

Recently, friends often ask me what to prepare for a long trip and what to pay attention to. Here, I want to share with you some information and experience I have collected. More verbose. Please be patient and have a look. I hope it will help you. What good experience can you add?

1\ I think the most important thing in traveling is to be mentally prepared, determine your riding goals and objectives, and build up confidence. I believe that "there is no road farther than the foot". No matter what difficulties you encounter, as long as you keep riding, you will definitely reach your destination.

2\ Route planning: First look at what kind of scenery you want to see, and then choose the cycling route scientifically according to your own situation. To get a general idea of the situation on the road, you can refer to some travel notes of others or ask an experienced old donkey.

If it is comfortable and corrupt, then choose the economically developed eastern (east coastline) and central areas (like Guangdong, Guangxi, two lakes, two rivers and two mountains). The road conditions in this area are generally good, with sufficient supply and few mountain roads. Of course, the scenery is not as good as the west: (

And if a masochist like me can forget the pain caused by his body for the sake of beautiful natural scenery, I strongly suggest taking the Sichuan-Tibet North-South Line, the Kangzang Line and the Yunnan-Tibet Line. The latter two lines are connected with Sichuan and Tibet, which is the most dangerous and beautiful route in the world. The new Tibet line is on the roof of the world. It's desolate and chilling here, and it's a mental and physical test for people. I think everyone who walks by will never forget it! !

Generally speaking, the first step in the plain can be planned around the first day 120KM; If there are many mountain roads on the plateau, it will be about 80KM, depending on your physical strength. After adaptation, it can be appropriately increased by 20~30KM\ days, and there are supplies on the road. Don't go to the middle of nowhere before night, it's very painful and dangerous:)

3\ Understanding of climate: It rains constantly in the south of the Yangtze River in summer, so it's cool to put on a raincoat and ride; The plateau climate is changeable, and it is common for sunny days to turn cloudy with rain, hail and snow. Don't complain about the rain on the east and west sides of the Sichuan-Tibet line, or the rain follows you, because such an opportunity comes once in a lifetime. Don't be afraid of landslides/mudslides on the road. It's a test for the driver. I believe that there is little chance of being hit by a falling stone, so I will drive over! ! The changeable weather will not change because of your arrival. It is important to be mentally prepared and remember to take medicine such as catching a cold. Sure, don't forget your raincoat.

4\ Understanding of regional culture: Before going out, you should adjust your mentality and collect more places of interest such as geography, history, culture and humanities along the way. Of course, snacks are the focus. Be kind when you go out, and always remember to "make things easy" (if you can't solve it, you'd better call 1 10) and know how to respect other people's manners and etiquette! ! !

The above can be summarized as ideological equipment. Besides, material equipment 1\ people-used to ride bicycles, experience life and feel nature. 2\ Bicycle-the means of transportation you travel (comfortable to ride, durable and easy to maintain) is assembled on the shelf, and you are carried by a' horse watch'. VOUDE is the most popular backpack on the market, and it is expensive (mostly above 500 yuan). A price-performance ratio designed by domestic riders is also good (it will be done around 200 yuan), which is mainly durable. If you don't have money, someone can help a snakeskin bag go a long way, but it's inconvenient to take things and put them! ! Remember to equip yourself with a rain cover. 4. clothes and equipment-we don't have the courage of foreign riders to run naked, so we can only bring our own. Let me start with the clothes I brought to Tibet in July and August, 2004: (The average daily temperature is 20 degrees, the temperature difference between day and night is large, only a few degrees at night, and the weather is unpredictable) COOLMAX and GORE-TEX are recognized as good, but they are extravagant under the condition of insufficient funds. But I don't know how many times I can use it. It's like dropping dozens of dollars at a time. It hurts. Be sure to bring a raincoat (the one that is separated up and down). Outdoor activities and unpredictable weather, even the best jacket can't compare with raincoat. Sometimes you can grab a sweater when you go down the mountain, wear down pants at night or when it rains and cools down (except lending it to your teammates once, which is basically useless), and wear it when you sleep at night in cold weather. 2 long-sleeved T-shirts (with strong ultraviolet rays at high altitude), 65438 short sleeves, 65438 quick-drying pants, 1 sweatpants, 1 cycling pants (basically not worn, some friends may like it) and 3 pieces of underwear. Get ready. Three pairs of socks. Do not use thick cotton socks. Riding a bike is not like hiking. It can absorb sweat and protect your feet. It's just normal and easy to do. A hat (preferably one that can cover your neck at the back, like the one used by Japanese devils) will burn your neck, but if you get too much sun, you won't feel it:) Sandals are very useful for bathing, raining or crossing the river at night. Wet shoes on the plateau are very uncomfortable! Traveling shoes, I robbed CHC's Nike hiking shoes when I left, because the shoes were too thin and I was afraid of freezing. In fact, as long as the shoes are comfortable to wear, the pressure is not great. Long finger riding gloves, if not, 2 yuan's work gloves will do. Protect your hands and hands, and don't get your hands dirty when repairing the car. The following are the clothes I brought back to Shenzhen by bike from Wuhan in July and August, 2003 (the average daily temperature is 35 degrees, and it rains occasionally). There are 1 cotton short-sleeved t-shirts and 3 pieces of cycling clothes. (I washed it at night and dried it during the day. Later, I found that I brought too many, only two were used, and the other pads were never used in my bag. Wearing shorts has little resistance and good ventilation, but I have to risk being caught. Three pairs of underwear and three pairs of socks. Hats, sandals and sneakers should be breathable, otherwise the hot air in summer will cook your feet. 5\ toiletries: toothpaste' toothbrush' towel' soap' washing powder (small canned)' small mirror' cup (kettle can be used instead) 6\ drugs: including drugs for treating acclimatization, gastrointestinal discomfort, cold and fever, anti-inflammation and trauma. Such as norfloxacin, Baoji Pill, Ganmaoling, Huoxiang Zhengqi Water, Collateral Oil, Eye Drops, Medical Cotton, etc. It is best to apply vaseline and lip balm in a dry place. 7\ camping equipment: tent' sleeping bag' moisture-proof pad (if you don't plan to camp, you'd better bring a sleeping bag to Tibet. Unless you can resist the strong butter smell. 8\ Repair tools: pump \ tire crowbar \ rubber patch \ combination tool \ wrench (wheels cannot be quickly disassembled); With some screws and nuts, brake line, speed change line and spokes for standby. There is generally nothing wrong with the chain, but it is safer to bring a chain breaker if the journey is long. 9\ Other equipment: maps, things that indicate the road ... Friends who are too lazy to bring a big book can make several copies of the road map they want to pass. B \ helmet, worn by fellow teammates on the right, has been hung on my car, and I have never been asked to wear it. I'm not used to it, but sometimes he can save your life. C \ riding glasses. I think there are five pairs of lenses on the market, all of which are very good. Colored lenses can resist ultraviolet rays during the day, protect against wind on colorless cloudy days, and brighten up at night in yellow, including a wide field of vision. D \ Knife or knife, of course, is the best. If you have no other knife, you can use it. E \ Military kettle (the one with lunch box inside, which can hold both water and rice, killing two birds with one stone. Remember to put a spoon in it by the way. I bought watermelons by the roadside and dug them up to eat. I like the rope of 3 ~ 5 meters, which can hang clothes. G \ There are three small clips and three small carabiners, so many things that are not easy to put on the road can be hung on the bag. Tie your feet. Unless you have a splint, you should get an I for the integrity of your pants. It's not bad to have a bottle without professional pulse. J \ Take a small bottle of oil and an old toothbrush for cleaning and oiling the chain. K \ Camera No matter what kind of camera you like, you should bring enough batteries and film, and the bag should be waterproof and shockproof. L \ mobile phone, convenient to keep in touch with relatives and friends. Remember to bring the charger and whistle. You can send messages to teammates in the wild when there are many people.

10\ Some problems needing attention when riding. First of all, when riding, it should be based on the physical condition of the whole team. Generally, the speed should be kept at 20~25KM\H, and teammates can March in line to reduce resistance, which is relatively easy. Don't start too fast, speed up slowly. Riding time should not be too long every day, just 7~8 hours. 120 to 150 is the best. You can improve your health after you get well. Don't ride fast and slow for a long time. Riding at a constant speed and breathing through your nose are more comfortable. Ride/kloc-rest after 0/hour. If you ride for a long time, your legs will be congested and swollen. Lie flat when resting, and raise the foot pad as high as possible to promote blood circulation. By the way, see if you have Gua Tian. Do whatever you want. Remember to rest when you are tired of riding, to avoid fatigue driving, which is easy to cause traffic accidents. To replenish water regularly, it is best to drink it every 15 minutes. At the same time, don't ride a bike with urine, and be careful of urine poisoning. It is best to avoid the high temperature at noon when riding in summer. It's easy to get heatstroke, so you'd better ride it early. Find a cool place to rest at noon. The gas station is the place I go most often. If you feel dizzy and painful when riding, such as' general weakness', irritability and palpitation, bad habits, vomiting,' sweating', and rapid heartbeat, you should lie down and rest in the shade quickly, take ten drops of water or Huoxiang Zhengqi water immediately, and then exercise gradually after your body recovers. Pay attention to food hygiene on the road, otherwise it will be uncomfortable and even bring trouble to teammates. Stay alert during the long journey. Take care of your belongings. You'd better take your camera, certificate and money. Don't put your ID card and bank card together. When riding in a dry place, you should apply some grease to your nose to avoid dryness and affect your breathing. You should also protect your lips. Check the condition of the vehicle, especially the brakes, when you rest or start every day to see if the screws on the back shelf are loose. Oil the chain properly. In remote places, pay attention to the supply of water and food. It is best to bring a day's dry food (such as ham sausage, pie, mustard tuber' compressed biscuits). Usually carry 3~4 liters of water with you. There are also some white rabbit candy or chocolate, which is very useful to supplement your physique. There are also accommodation problems such as fruit treasures and glucose. We went to Tibet, mainly camping. Usually, it is much more convenient for us to get water for a fire in this way. If I stay in a hotel, my requirements are generally lower. It's clean, with a bed and a fan. It's safe and cheap. When staying in some big cities, you can find a family-style hotel in some small alleys, which is cheap and hygienic, with a maximum of ten yuan per person, or a hotel with a car driver next to the national highway outside the city, which is also cheap but dirty. It's nice to have money to live in a standard room, but I often don't want to get up the next day (the air-conditioned room is comfortable)