What should I pay attention to when riding in summer?

First, sun protection measures

Needless to say, ultraviolet rays do harm to the skin. Riding sun protection in summer is definitely a very important course! Moreover, not only in sunny weather, you need to pay attention. Sometimes, in gray weather, the intensity of ultraviolet rays is also great. In summer, even if the weather is gloomy, you should pay attention to sun protection.

1, cycling equipment:

When riding in summer, be sure to minimize the exposed parts and wear anti-ultraviolet clothes.

Cycling clothes: you must pay attention to wearing suitable clothes when riding in summer, as light as possible, and prevent ultraviolet rays; Pay attention to exhaust and sweat, and ensure the dryness of the body. In long-distance cycling, quick-drying clothes, summer long-sleeved cycling clothes or sleeve+short-sleeved cycling clothes are all good choices.

Riding glasses: Don't underestimate the help of riding eyes for riding in summer. Wearing riding glasses can effectively protect your eyes from sunburn. It is best to wear riding eyes above UV400.

Riding helmet: Riding helmet is very important at all times! In summer, the helmet can not only protect the head, but also ensure good air permeability. Helmets with insect nets can also solve the problem of many mosquitoes in summer. In addition, a layer of magic headscarf can be added to the helmet to facilitate sweat absorption.

If you ride in rainy areas in summer, you'd better bring waterproof equipment. However, the equipment carried is mainly light, so as not to increase too much burden and consume physical strength.

2. Sun protection:

Sunscreen is certainly not a girl's patent! Riding in summer, on the one hand, we should minimize skin exposure, on the other hand, we should apply sunscreen in time to protect the skin.

Sunscreen must choose outdoor sports sunscreen, and try to use sunscreen above spf30. But sunscreen products have a certain effective time, and sometimes sweating will fail. It is best to replenish it every two hours.

Second, the riding time adjustment:

In summer, the sun is weak in the morning and evening, and the temperature is not very high, which is more suitable for cycling activities. At noon, the temperature is high, the ultraviolet rays are strong, and it is easy to get heatstroke. Try to avoid this time period, which is about 1 1~ 15.

When riding for a long distance, it is best to rest in the shade at noon, but to prevent mosquito bites. The solution is to build an all-yarn tent (inner tent) in the summer resort.

Third, the choice of cycling route:

Cycling routes in summer should be arranged as far as possible on routes with less people flow, flat roads and shady places along the way. The trip should not be too long. Round trip 100 km is a leisure arrangement. Rest as many as possible along the way, and the coastal line is a good choice.

Fourth, a reasonable diet:

Riding in summer, we should not only supplement the right amount of animal and plant protein, but also supplement various vitamins. So fruits and vegetables are indispensable. There are a lot of fruits and vegetables in summer, but food goes bad easily in summer. Pay attention to food hygiene and don't eat spoiled and polluted food.

Summer fruit recommendation:

1, tomato: rich in nutrition, high quality and low price, containing a lot of lycopene can effectively resist the invasion of free radicals and improve the ability of skin to pit ultraviolet rays; But it is not suitable for eating on an empty stomach, which should be noted.

2. Kiwifruit: It has antipyretic and thirst-quenching effects; Rich in nutrients such as sugar and vitamin C.

3, strawberry: can get rid of fire, can clear heat, reduce fever, and get rid of troubles.

Fifth, scientifically replenish water.

When the temperature is high in summer, you will sweat a lot during riding, and the water in your body will lose quickly. Be sure to replenish enough water in time. The total amount (about 100 km per day) generally requires 2000 to 3000 ml of water a day in summer, which does not include the water contained in food, that is, the amount of 3-5 bicycle kettles (600ml). In the frequency of drinking water, don't wait for thirst before drinking water, because thirst has already indicated that the body is short of water. Generally, you should drink 150-200CC of water (about one cup) 15-30 minutes.

In the process of sweating, the body will also take away some salt. Excessive salt loss will reduce the neuromuscular excitability of human body, cause limb convulsion, slow response and reduce self-protection ability. If you continue to exercise at this time, it may seriously lead to muscle and ligament strain.

Therefore, in addition to water, a small amount of salt, potassium and glucose should be properly supplemented, and some suitable sports drinks can be selected according to personal preferences, which is more conducive to the recovery of physical strength.

Absolutely forbidden drinks:

1, carbonated drinks: Although this kind of drinks can quickly take away a lot of heat in people's bodies, because of their large gas content, they will feel bloated after drinking some, causing the illusion of "replenishing a lot of water", but in fact, the water is insufficient.

2. High-sugar concentrated juice: This kind of beverage has high sugar content and high viscosity. Drinking a lot after exercise will accelerate gastrointestinal peristalsis and cause discomfort.

3, iced drinks: drinking a lot after exercise will cause gastrointestinal dysfunction, which will cause vomiting in severe cases.

4. Alcohol (including other alcoholic beverages): On the one hand, alcohol will reduce people's sports ability, including strength, speed, muscle endurance and cardiovascular endurance; On the other hand, alcohol in beer will stimulate the kidneys to produce urine, accelerate the loss of water in the body and aggravate dehydration. Studies have shown that the human body can lose 3% of its weight within 4 hours after drinking.

5. Strong coffee and strong tea: Both drinks contain caffeine, which has diuretic effect. Drinking a lot will lead to insufficient water supply in the body.

Sixth, prevent heatstroke.

When riding in summer, you must have enough rest. If you feel unwell, rest in time. In the process of riding, we should control the speed, arrange appropriate exercise according to our own rhythm and physical condition.

Pay attention to feel your physical changes. If you have cramps, nausea, headache, dizziness, blurred vision, unsteady gait, weakness of limbs, inattention, uncoordinated movements and other symptoms, you should immediately stop riding, lie flat in the shade, unbutton your underwear, helmet and gloves, and spray water on your head, face, neck and chest to cool down. You can also apply cool oil and essential balm to your forehead and neck, drink light salt water, and take Ren Dan, ten drops of water and Huoxiang Zhengqi water. Don't go on the road immediately after the symptoms are relieved or disappeared. Please have a rest for a while.

Patients with severe heatstroke should also be sent to the hospital quickly. In particular, cyclists suffering from cardiovascular and cerebrovascular diseases, hypertension, liver and kidney diseases, old and weak, should take first-aid drugs before going out, control their bodies at any time on the way, and deal with them promptly and correctly if they feel unwell.

Suggested heatstroke prevention drugs:

1, Huoxiang Zhengqi Water: If it is difficult to swallow, there are pills now, which mainly have the effects of clearing away heat and toxic materials, eliminating dampness and neutralizing the stomach; Although it tastes bad, it is recognized that it has the best effect.

2, ten drops of water: mainly used for headache, dizziness, nausea, vomiting, gastrointestinal discomfort caused by heatstroke. The medicine can be used to prevent heatstroke when working in long-distance travel and high temperature environment.

3. Ren Dan: Mainly used for heatstroke, headache, summer cold and acclimatization caused by high temperature.

4, summer sickness tablets: with the effects of clearing away heat and toxic materials, resolving phlegm and inducing resuscitation, and harmonizing gastrointestinal tract, it is mostly used for the first aid of heatstroke coma, and can be stopped after waking up.

5. Others: Xiasangju granules, Xiahuowang granules, antiviral granules, and chrysanthemum, honeysuckle and other tea substitutes brewed with boiling water have good effects on the prevention and treatment of heatstroke.

Vii. Reduced efficiency of explosion-proof tires and V-type brakes.

In summer, high ground temperature, tire aging, high-speed rolling, over-inflation, heavy load, poor road conditions and other factors are easy to cause tire puncture, especially when going downhill, which directly threatens the life safety of riders. The prevention method is to replace the aging inner and outer tires in time, control the tire pressure and reduce the speed.

Continuous steep slope for a long time in hot weather may also reduce the efficiency of V-type brake and easily lead to accidents. The solution is to brake down a long slope in sections to ensure that the braking temperature is not too high.

When resting, you can't put the tires on the side of the road and expose them to the sun. The repaired tire is prone to air leakage due to high temperature. Riding on hot roads will also make the tires soft and more prone to puncture. Don't hit 120pa when you start in the morning, or it will probably rise above 140pa at noon, which will cause the tire pad to blow inward or the whole tire to be blown away.

Eight, a stable state of mind

A particularly common problem in cycling is mentality. So is cycling in summer. Don't put pressure on yourself because of the performance of your teammates. People who can ride longer can always ride farther.