Team members should pay attention to the notice before departure, understand the general route, destination, and contact information of the person in charge of the team, and maintain their own bicycles. Only qualified vehicles can participate in the activity. Comply with traffic regulations and other relevant laws and regulations. It is strictly forbidden to run a red light, drive in the wrong direction, and take the fast lane or sidewalk casually. Obey the command and act on time. Leaving the team must be reported to the team leader and agreed upon. If you leave the team while the team is riding, you should put the car in a conspicuous place by the side of the road so that the team leader behind will not miss it. The former team leader is the symbol of the team leader, and the rest of the team members ride in double rows. When the road is narrow and there are too many vehicles, it can be changed into a single row. Try to keep up with the team and line up neatly while riding. Do not exceed the previous team leader without the permission of the former team leader. When a general accident occurs, 1 to 4 team members will be left to deal with it according to the situation, and the rest of the team members will continue to follow the former team leader; if the former team leader encounters a breakdown and needs to stop, the team leader will decide to stay and wait or designate a temporary former team leader to continue moving forward. When riding in the team, if there are uneven roads or stones, or when the front team leader sends out single, double row, and avoidance change signals, they should promptly convey them to the teammates behind them. Take care of the teammates behind you in the riding action, and try to avoid sudden shaking, sudden braking, and other behaviors. When riding in the platoon, it is forbidden to leave the handlebars with both hands. When you need to leave the handle with one hand, you should actively distance yourself from the opponent in front, and try to use the handle that can control the rear brake. Pay attention to keeping the distance between vehicles moderate, the faster the speed, the farther the distance should be, generally between 20–150cm. When the wind resistance is large, you can get as close as possible, and the downhill is extra. Take the initiative to take care of teammates with poor physical strength. Female team members cannot be allowed to leave the team to ride alone. Climbing. When climbing the slope, the team rides separately and in groups, and the speed is determined by each person’s physical strength, but it is not allowed for female team members to ride alone. After reaching the top of the slope, the team leader assembles the team according to the situation and counts the number of people. Downhill. Before going downhill, you must gather first, and ride in a single file when going downhill, with a distance of 5 to 10 meters between the front and rear. The speed of the team is controlled by the first person on the team. It is strictly forbidden to overtake when going downhill in the queue. After reaching the bottom of the slope, the team leader assembles the team according to the situation and counts the number of people. Night road. If there are no motor vehicles on the road, the team will advance along the middle line of the road. The former team leader is responsible for turning on the lights and leading the team to avoid dangerous sections. Be sure to keep the formation tight, and inform the front team members in time before falling behind. If you have been separated from the brigade if you encounter a fork in the road and cannot distinguish the direction, the team members who must wait for the rear flag or recognize the road should not walk indiscriminately. For the provisions of these regulations, the participants in the training activities should try their best to consciously abide by them. For the occurrence of violations, the persons in charge of the activities will dissuade and correct them, and deal with them within the scope of their powers.
How do make you’re pedaling more efficient? Never assume that you can get the best pedaling effect just by pedaling hard. Today, riders can briefly understand the key points through three aspects, and finally, find the cadence that suits them. Pedaling habits Just step down! Many people think that in order to speed up the cadence during cycling, the rear foot should also help to lift when the front foot is stepping down. But in fact, instead of improving efficiency, this approach makes you more tired and slows you down. Even dead fly riding requires no rear foot lift to increase power. So, after giving up the lifting action, when is the most effective time for the front foot to exert force? From the direction of 10 o’clock to the direction of 1 o’clock, start to step down hard, until the direction of 3 o’clock can obtain the maximum pedaling power. In addition, keeping the feet and calves at a fixed angle as much as possible during the process of stepping down is also a habit of pedaling to maintain high efficiency. Strength Training The strength of your glutes, thighs, and abs is key to determining your cadence. Therefore, after correcting the pedaling habit, perform various strength training (squats) appropriately to improve the strength of key muscles. Bike Fit The height and fore-aft position of the saddle, and the angle of the cleats of the shoes can all affect the pedaling effect and comfort. Although many modern bike fit methods have emerged, the following traditional measurement methods can still fit most people’s bodies. The height and fore-aft position of the saddle, and the angle of the cleats of the shoes can all affect the pedaling effect and comfort. Although many modern bike fit methods have emerged, the following traditional measurement methods can still fit most people’s bodies.
Tire pressure is a rather technical issue, and it’s one of the most important factors in your mountain bike. There is a lot of discussion about tire pressure. “Tire pressure is of course a very serious issue! If a tire exceeds the maximum tire pressure, it will not explode like a balloon, but the rim will not be able to withstand it first. Not every rim is exactly the same as the factory, some can handle high tire pressure, and some can’t. Manufacturers have no way of knowing what kind of rim you’re getting. Therefore, the maximum tire pressure records of their rims are generally conservative. For mountain bike enthusiasts, the maximum tire pressure is not a problem that bothers them. Because they will generally use a lower tire pressure than this value, and the ride will be smooth, especially with a tubeless system. Below we will summarize 6 factors that we think affect tire pressure: Rider’s Weight: The performance of a tire depends a lot on the rider’s weight. For example, a 66KG driver using 26X2.2 tires may find that the tire pressure of 35PSI is too hard and lacks grip. Conversely, a 113KG rider riding the same bike will find that the tire pressure is too low. Tire volume: The volume of the tire is closely related to the tire pressure. The size of a tire will determine how well it will perform. 35PSI will feel very flat on a 700X25MM tire, but it will be very flat on a 26X3.8 tire, and the driver will directly feel the existence of stones. Fat people and thin people must have different atmospheres! Terrain: What is the terrain you usually ride on? Is it ooze land? Or is it full of rocks? If it is the latter, you should consider increasing the tire pressure to prevent rim damage and blowout. Hit the rock formation? Properly increase the tire pressure to prevent rim injuries and blowouts RIDING STYLE: The harder you play, the more you will find that you need higher tire pressure. If you ride softly it’s different. Will you pick a route to avoid the rock formations? Do you keep your tires on the road or do you prefer to take the leap? Rim Width: Rim width is an important factor, a wider rim will of course support the tire better as it will allow you to use lower tire pressure and prevent the tire from coming off. Tire structure: The composition of a tire will determine its performance of the tire. This involves the TPI value of the tire. TPI is simply the density of the tire. A high TPI tire will be softer than a low TPI tire. At this point, you will find that you need to increase the tire pressure and you have to consider the TPI factor. It is worth mentioning that the tire pressure of the tubeless system is usually lower to ensure similar performance to the tubed system. To find the tire pressure that suits you, please keep in mind the above 6 factors and experiment more. Remember, bring an air pump, bring your friends, and feel the difference in tire pressure when you go wild in the mountains, and you will find the correct tire pressure.
Riding a bicycle often encounters the situation of the wind, and the wind has greatly hindered cycling. So how can the backwind ride a bicycle? What are the skills of riding a bicycle in the wind or uphill? When the slope and the wind ride a bicycle What should I do if I encounter uphill and backwind? We realize that ride bicycles according to the original strength. After we are tired, take a few more rest. Do not take too long each rest time. It can be 5-10 minutes. Driving on the road line, the slope is relatively smaller, usually uphill is not a problem. When it is difficult to get on the steep slope, you can walk the glyph, so that you can reduce the slope. Sometimes the slope can’t ride, what should I do if the bike will retreat? At this time, don’t be afraid. Riding a speeding bike can slow down the speed and slow up, and those who ride an ordinary bike do not have to worry about it. My experience is to pull the handlebars up with both hands, which is convenient for the legs. The body’s center of gravity moves forward, and the palm also moves forward from the pedal, contacting the pedal with a close part of the heel, so that it is easy to force, and then use the legs to sting the calf and directly kick the bike directly through the roots. In this way, you can use your weight and thighs to force your calves and roots (with your toes and feet to disperse your strength, and you will also cause your feet to fatigue) to directly pass the bicycle pedal, thereby enhancing the strength of the kick, and the bike will slowly get on the bike. Slope, I won’t retreat. Of course, cycling is the most tiring in this case, and everyone must do it. Pay attention to safety when walking uphill, and often at the steeper slope at the shift. Pay attention to the vehicle. When the slope is not ridden, you should get out of the bike and rest for a while. Climbing is a very tiring thing. It requires people’s physical strength and perseverance, but it can make bicycle travel more interesting and memorable. Once you reach the top of the slope, you can have a unique enjoyment. It is the most headache when riding a bicycle travel. Because it is difficult to go uphill, it is downhill, which can be easy for a while, and the backwind is sometimes not easy to ride downhill. At this time, you can lower the handlebar, or Bend your arms, also reliable under the handlebar, and lower your head to reduce the center of gravity of the body to reduce the resistance of the wind. After bowing your head, your vision is narrowed, and you should always pay attention to safety, especially when you encounter horizontal and anti-wind, you must be careful. You should pay attention to the vehicle, because at this time, whether it is the front of the bike or the back of the bike, especially the large truck, the bicycle will make the bicycle left and right. Movement is prone to accidents. Moreover, at this time, because of great energy consumption, people are very tired and are not usually flexible, and are prone to accidents. I hope that riders must pay attention to safety. Generally, the six-level anti-wind can also ride, and the backwind above level eight should be considered to rest. When the downhill and the wind ride a bicycle The downhill and smooth wind are the most comfortable enjoyment in bicycle travel. At this time, the fatigue at the uphill has long been thrown out of the clouds. Sometimes you can not kick a kick, but a few kilometers in a row. However, when you encounter steep slopes, roads, and uneven grounds, or might be possible to pay special attention to safety. At this time, the brakes should be clenched from the top of the slope, so as not to be caught off guard, at least it should be the brake. When you encounter a steep slope, you must be careful even if you look at the pavement as wide and flat at a glance. I have encountered two situations. One is that there may be small stones on the road. I started to see it. When I saw that it was too late to avoid it, the speed of the vehicle was fast, and the rapid turning was more dangerous. The second is that when the bike arrives under the mountain, there is a sudden wind in the mountains, and the bicycle drifts left and right at high speeds, which is difficult to control. I hope that the riders are alert to this situation. To check the brake gate frequently, the brakes should be adjusted or replaced with the brakes in a timely manner. Don’t wait until the wrestling before you know that you are afraid. I hope that the new on the road will not “eat it for a while before you know how to grow wisdom”.
If you have been riding for a while, you will know that bicycles generally have two types of pedals, lock pedals, and flat pedals. Two different pedals determine whether you need to use locked shoes, and also determine how you interact with the bike. What are the benefits of locked shoes? Keep your feet fixed more securely. The combination of lock shoes and pedals can keep your feet in a fixed position. When you get used to using locked shoes, locked shoes can make you safer when climbing, sprinting, or even bunny jumping. When using flat pedals, it may cause you to use incorrect posture for a long time to pedal, which will cause you to overuse the wrong muscle group and get injured. At the same time, locked shoes generally rotate the shoelaces, which can avoid your shoelaces. Rolled into your tooth plate. Improve pedaling efficiency. The pedaling efficiency here generally refers to sprinting and climbing. When you get up and shake the bike, the pedals will give you more confidence. If you use soft-soled shoes, the deformation of the sole may cause energy loss. Studies have shown that compared to soft-soled shoes, lock shoes can improve your maximum sprint success rate by 10%. So, if you are a road bike rider, locked shoes are a good choice. Disadvantages of using locked shoes An extra pair of shoes: If you are a small long-distance traveler, you may want to prepare an extra pair of shoes for use during breaks. Of course, you can also run back and forth in locked shoes, but this will speed up the wear and tear of the shoes. Bad road conditions: If the road conditions are bad or in some places where you have to push your car, or in urban areas with many traffic lights, it will be very troublesome to lock your shoes. It may take time to become proficient: almost every rider has experienced a zero-speed fall. This is a process of growth. Even experienced riders will also forget to unlock it. So, do you wear a pair of locked shoes for your rides?
Gravel bicycle, also called gravel bicycle, English name Gravel, is also dubbed melon cart by netizens. The melon car has a similar appearance to a road bike (dropped handlebars), but thanks to the wide tires and loose geometry, it goes more smoothly on various complicated roads. Dropped handlebars have been popularized as early as before the Tour de France (1903). Strictly speaking, in the earliest bicycle races, bicycles had to adapt to various gravel roads, so the history of gravel bikes has changed. It’s more blurry. There are always reasons why you should buy a gravel bike. Gravel bikes can be ridden on a variety of roads. Gravel bikes are good at handling all kinds of terrain, and can be ridden like road bikes on paved roads, or they can be crushed on various gravel and gravel roads. A gravel bike may not be as fast as a road bike, but the speed difference between it and a road bike is certainly less than the difference between a road bike and a mountain bike. Gravel bikes also won’t go as far off-road as mountain bikes, but can take you more often than road bikes can. Gravel bikes can change all kinds of wheels. For the most part, you can swap almost any type of tire on your gravel bike, from slicks for speed to wide 650B tires for comfort off-road. If your budget is limited, you only need to prepare an extra wheel, and you can enjoy two riding experiences without buying an additional bicycle. Loose geometry. Road bikes are built for speed, and most of them put you in a very aerodynamic position on the bike, at the expense of comfort. Gravel bikes have a more upright geometry that requires less back flexibility. Most gravel bikes also have a slightly longer wheelbase than road bikes, which means more stability when riding over rough terrain, too. Gravel bikes are more durable. Gravel bikes are designed to be ridden in less-than-perfect conditions. Road bikes do sacrifice some bike strength in the pursuit of lightweight, road bikers generally love their bikes, gravel bikes can handle mud, dirt, grime, rough roads, and grassy terrain, and of course, the drivetrain is To maintain. Handling is better. A longer wheelbase, slacker head tube, flared handlebars and wider tires give you stable handling. In general, gravel bikes will make you feel safer. Good for “adventures” and long distances. The loose geometry will make you ride more comfortably and ride farther, and the same wide tires will also make you more courageous to try more “unknown areas”. Install more accessories. Accessories that can be installed on mountain bikes, such as rear frames, fenders, front frames, etc., can be installed on gravel bikes, and you can go on a long journey with your luggage.
In recent years, carbon fiber frames have become more and more popular. They are lighter and harder. These advantages are undoubtedly the first choice for the racing field. How long do carbon fiber frames last? In fact, unless they break or are poorly built, carbon fiber bike frames can last indefinitely. However, most manufacturers still recommend replacing the frame after 6-7 years. Factors Affecting Carbon Fiber Frame Life The quality of carbon fiber itself： Carbon fiber has almost no shelf life and doesn’t rust like the metal used on most bikes. Carbon fiber is generally available in five different grades: low standard tensile modulus, standard tensile modulus, intermediate tensile modulus, high tensile modulus, and ultra-high tensile modulus. As the grade increases, the quality and price of carbon fiber will increase. Carbon fibers are graded by their tensile modulus and tensile strength. The tensile modulus represents the rigidity of carbon fiber, and the unit is GPA. Tensile strength indicates the maximum strength when the carbon fiber is broken, expressed in units of MPA. Ultra-high modulus carbon fiber is the most rigid. However, the tensile strength of carbon fiber with intermediate modulus is the strongest, so under the same use conditions, the life of carbon fiber with intermediate modulus will be longer. Resin Quality: A carbon fiber frame is not just made of carbon fiber, all of those carbon fiber parts have to be held together with resin. This resin plays a more important role than you might think. Carbon fiber is actually just material held in place by resin, creating a stiff and strong structure, the carbon fiber frame. Craftsmanship: The manufacturing process of the carbon fiber frame will be the biggest factor in determining its service life. You can have the strongest carbon fiber and resin, but you won’t get much life out of a carbon fiber bike frame if the build quality is poor. The fabrication process includes everything from the materials used to the curing process required to bond the resin to the carbon fibers. Coating: In the end, the life of a carbon fiber frame depends on the protection measures taken during the manufacturing process, that is, the coating process. There is only one thing to really protect carbon fiber – keep it from light. Ultraviolet rays from the sun can damage almost any material exposed to it for extended periods of time. To combat this, most manufacturers protect bike frames with UV-resistant paints and/or waxes. Things That Can Damage Your Carbon Frame Impact: Impact is the most common and harmful type of damage that can occur to a carbon fiber frame. Stress: Different grades of carbon fiber have different degrees of brittleness in different places, generally, there will be more “brittle” carbon fiber in areas such as chainstays or top tubes. You have to be extra careful when tightening screws or clamping things to the bike rack. Improper Care: Carbon fiber frames can be damaged by improper care, which can seriously shorten the life of the frame. Improper maintenance can include anything from the way you store your bike frame to how often you perform basic maintenance on it. How to Maintain a Carbon Fiber Frame One of the best ways to ensure your carbon fiber frame lasts longer is to make sure it is properly maintained. Read the owner’s manual: The manual that came with your carbon frame or bike is one of the best tools for learning how to extend the life of your carbon frame. It usually includes hints such as how hard to tighten the bolts, and where the bike’s frame is stiffer and weaker in places. Store properly: Carbon fiber frames don’t bend, but they shouldn’t be under more stress when parked, and you should try to avoid stacking anything on top of or near a carbon fiber frame. Timely Maintenance: Really extend the life of your carbon fiber bike frame by doing routine maintenance. Include basic things like keeping it clean, and at the same time, this will help you better spot any damage and maintain it in a timely manner. Are Carbon Fiber Frames Worth It? Cars with carbon frames are indeed much more expensive than frames made of other materials. But it absorbs shocks better than a metal frame, while also increasing your efficiency. If the budget is limited, carbon fiber is indeed a good choice.
It's not uncommon to see big guys on bikes, and despite their speed, they seem to be taking it easy. Whether it is a flat road or a climbing road, the big guys can always pedal the bicycle in a smooth and coordinated way. This seemingly easy way comes from their correct rhythm. Know the riding rhythm and work hard to improve him, I believe you can also be faster. What is cycling cadence? In simple terms, the number of revolutions per minute a rider pedals, expressed in units of RPM, is directly proportional to the speed of the bike. A high cadence means a high cadence, which means a smaller gear ratio and less resistance. Low cadence means low cadence, larger gear ratio, and greater resistance. Effects of different rhythms on the body? Exercise causes fatigue, and the cadence you use while cycling affects the level of fatigue and therefore your ride. When you ride at a low cadence, you have to overcome more resistance with each pedal stroke, which means that the muscle fibers in your legs have to generate enough force to propel the bike forward. The problem is, no matter how fit you are, these muscles’ Fiber gets tired quickly. And when you ride at a high cadence, every time you pedal, there is less resistance, which transfers a large part of the pedaling pressure from your legs to your heart and lungs, and your heart and lungs don’t act like Muscles are so tired. So this kind of tempo riding allows you to ride long before your legs get tired. What should your riding cadence be? Everyone is different, but for most cyclists, aiming for around 90 RPM is a good target. Cyclists typically ride at 60 to 80 RPM, while advanced and elite cyclists ride at 90 to 110 RPM. Riding at a high cadence around 90RPM puts more stress on your heart and lungs, but far less stress on your legs and back. This means you delay leg fatigue, and once you have cardiovascular fitness, you can maintain your high cadence for longer. Riding at a low cadence means you have to pedal harder to turn the cranks, which puts more stress on your knees, hips, and back. If you’re in a match and someone is attacking from the group at high speed, you’ll probably catch up to him pretty quickly afterward. But if someone is attacking in a lower gear with a higher tempo, it’s much harder to stop them.
If you are not a born “climbing king”, the methods shared below may make climbing easier for you and learn to love climbing： 1. Prepare in advance The long climb seems long and necessary. You can divide it into several groups, for example, every 20 minutes as a group, and then rest for 5-10 minutes before starting. At that time, you will find that the climb is no different. If you can find a suitable mountain road, it will be more meaningful to conduct such training. 2.Don’t burn yourself out Sometimes, weaker climbers like to chase desperately on flat roads, but the result is often that the climbers reach the top of the mountain with ease, while those with weaker climbers are already exhausted. If you are not a climber, don’t be afraid, whether it is the flat road or climbing, you must maintain your own rhythm. 3.Know Your Limits If you’re preparing for a busy season, it pays to have some competition with your teammates. When you choose to attack, there is no point in riding continuously for 10 minutes at high intensity, because once you lose your strength, you can only crawl forward for the remaining 50 minutes. Of course, you need to know how long the climb is and the heart rate or power you want to maintain during it. If you’re happy to suffer, go for a ride that’s reckless, but you’ll find your heart rate going up and down, and if you want to create your best challenge time, keep your output steady. 4.Be optimistic Climbing a hill is as much a mental battle as it is a physical one. Keep breathing deeply and at a steady pace, trying to relax your upper body while keeping your strength and heart rate within a sustainable range. If you’re just trying to get to the top, then you really just need to put your mind in a positive place – take a moment to look around, chances are the views around you can’t be enjoyed at home. 5.Properly adjust the riding posture Whether riding on a saddle or standing up is more comfortable depends on your body structure. No matter which style of riding you choose, getting up from the saddle every few minutes and constantly alternating sitting and standing positions will help spread the load and pressure on you. 6.Take advantage of every respite Usually, somewhere along the ride there will be an elevation drop, and use those opportunities to breathe. If you feel good about catching up on time with your friends, move on. If you are tired, try to keep your legs pedaling at a low speed to eliminate fatigue. Don’t stop pedaling completely in a hurry, you will feel as if your legs are locked, especially when entering a banked corner, and your condition will be worse. 7.Add more energy When you ride below 70% to 80% of your maximum heart rate (everyone’s limit is different), your body turns to fat as a fuel source, and the calories from body fat are almost unlimited Yes, even for thin athletes. Once you exceed this safety zone, your body needs glycogen in the form of carbohydrates for energy. Humans can store 1800 to 2000 calories of carbohydrates. Once they’re gone, even if you try to break through, you’ll be broken. When climbing mountains, to control the heart rate zone, you need to add carbohydrates. But large amounts of food can overburden your stomach, so eat sparingly. Of course, hydration is also important, especially when the sun is shining brightly on you. 8.Dress in layers It might be hot at the bottom when you first start climbing, but as you get to the top, it gets colder as you get higher. Bring a gilet or packable jacket, along with warming items, to bring out when you reach the summit so you can wear them against the cold on the descent. 9.Functional rehabilitation If you’re riding for days on end, make sure you’re well rested. Eat more carbohydrates to replenish glycogen stores, and eat more protein to help muscle repair. Consider a light sports massage midway through vacation/training camp. 10.Plan your return route Riding up and down slopes full of turns is like an art, except you’re going much faster. If possible, find some shorter downhills to practice on before heading out, paying special attention to the corners. Too many drivers get carried away and opt for the race line, which means sliding to the other side of the road in a corner. It’s really not worth the risk and it puts you and your friends and oncoming traffic at risk. In short, within your limits, enjoy the scenery on the road.
