What equipment should road bike enthusiasts need? I will divide it into three stages, each stage requires different things.1. Into cycling by mistakeMaybe you fell in love with road bikes because of a movie, or maybe you want to enjoy the fun of breaking the wind and the thrill of cycling. In this way, you bought the first road bike in your life, and it will be equipped with some basic equipment at this time.Helmet: Let's wear a helmet. Specifically, you are responsible for your own safety and your family. Generally, it is to be responsible to society. If you lose your life because of the stupid fault of not wearing a helmet, so you don't have to lose your life and cause great pain to your family. Overall, it is very important to wear a helmet. Wearing a helmet has an extra layer of safety protection. Don't bet your life!Gloves: Regardless of the small glove, it is as important as a helmet. Gloves can not only reduce the danger caused by sweaty hands but also the thick pad part of the gloves can absorb the shock of cycling and reduce hand numbness. In addition, gloves can also be used to wipe sweat, and even provide protection in the event of a bike crash. Female bikers who are afraid of tanning can also protect themselves from the sun and keep out the cold in winter.Glasses: At the same time as improving the standard, it can also make you less vulnerable to the scorching sun, flying insects, etc. In the evening, the lenses will enhance the color, allowing you to see the road ahead clearly.Kettle: Recognize the kettle, don't contain BPA, PP5 is the basic requirement. You are not Ding Chunqiu, and you don't need to practice poison skills when riding. Take off the outer jacket of the kettle and recognize the material. Under the condition of ensuring the health, the kettle must be cool and bright. This is a bonus item. If it lasts for a long time in cold storage, it is even better.Bottle cage: light, strong, not easy to drop, divided into three materials: aluminum alloy, plastic steel, and carbon fiber, the lighter the weight, the higher the price.Headlight: Choose a reliable brand, and popular models, data is king, but not everything. As you can see, 800 lumens is the starting point for urban cycling. The above can be used, but it is not necessary.Taillights: Smart taillights are also relatively mature. You can consider at least USB rechargeable taillights. Simple and beautiful. You have grown up. Silicone battery lights are no longer suitable for your size.Headscarf: Because there are so many different ways to wear it, it is also called a magic headscarf. It can be worn on the head to keep out the cold, or for those who are more sweaty can prevent sweat from flowing to the eyes. It can be used as a mask when worn on the neck, and it can also achieve sun protection in summer. And there are many patterns and themes, you can match them as you like.Cushion bag: you always carry small things when you go out to ride a bicycle, but you will feel uncomfortable carrying a small bag or backpack, and you are afraid of losing it when you put it in your pocket. In order to concentrate on cycling, it is recommended to buy a cushion bag that can be put into a bank card, Mobile phone, and money. After buying the cycling suit, you can also replace the inner tube, tire removal rod, chain driver, and other maintenance items. Most of the styles use zippers as openings to ensure that items will not fall out.Air pump: It can hit 120psi.At this stage, you need to master the simple adjustments and maintenance of the bike, otherwise, it would be too embarrassing if the bike breaks down on the road and will not be repaired. A set of combination tools, as well as tire repair and tire replacement tools, must be prepared.2. Professional cyclingYou gradually got to know a lot of new friends. Although in the beginning, you felt like wearing a cycling jersey, like aerobics, now you feel that you are professional and handsome. Looking at the cycling jersey, looked at the wallet again, shivering, the hand of ordering food consciously reached out to the instant noodles in the refrigerator.Cycling suit: This is a step that makes you look more professional and has a compelling step to experience tight-fitting, less wind resistance, a fit size, comfortable cushion, and moisture-wicking better, please choose carefully, it is related to the lower body and the second half I won't say more about the disadvantages of buying stocks, you think it's worth it, don't be complacent and advertise to harm others.Cycling socks: It is comfortable to absorb sweat, and the air permeability 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.Self-locking system: A pair of qualified lock shoes will save your pedaling effort, improve efficiency, and stable passability, improve your cycling skills, and catch up with a cycling buddy. Remember to match the appropriate pedals.Computer heart rate, etc.: Road bikes are highly planned sports that require strict and precise equipment. Know yourself, starting from the riding data. These equipment are used to collect various data about your dynamics, and in future riding, Knowing yourself and the enemy, how to maximize the output power, etc., are all things you need to study.3. Enjoy endless fun through cyclingYou gradually understand that behind the cool and passionate speed of road bikes is the beautiful process of muscle spasms, joints howl, heart twitches, alveoli burning, nose, tears, salivation, and sweat on your face, so you know how to pay behind your back. More.Airship: At this time, you feel that it is necessary to master various data of your own body, which can facilitate the improvement of your performance. From static to dynamic, bicycle size, etc., whether it is also necessary to change, start thinking (this can also be done in the first stage).Various upgrades: As a liberal arts student, you have to be like a big science guy. The weight of bicycle parts, gear ratio, power, etc. are all problems you have to solve. Looking at complex problems, you actually solve them. Just three words, "spend more money", there is no need to ask the opinions of the bigwigs in the industry. I believe that many bigwigs have only three words in their hearts, and they are expensive.Cycling platform: You hold your teammates and agree to rest today. In fact, you work hard at home, just like the college entrance examination that year, when you go home and study secretly, no matter the weather outside the window.Of course, there is a lot of equipment to add at each stage, welcome to leave a message!
Some riders may find themselves riding slower after cycling for a while. Sometimes it is the bike that drags you down, and sometimes it is your own state.If you are also confused about this, you might as well take a look at the following reasons.1. Low tire pressureIf the tire pressure is too low, it will have a great impact on your bicycle, and even limit the fastest speed you can ride. That is to say, you may need to spend twice as much effort because the tire pressure is too low. Catch up with your companions.It is best to check your tire pressure before you travel. You can check the recommended tire pressure on the sidewall, but it is best to be between the maximum and minimum. Generally, the recommended tire pressure is 100PSI.2. WindyIf you are out cycling, you are likely to encounter headwinds. In fact, headwinds are often encountered. You can only recognize this kind of thing, but the good news is that you can take this opportunity to develop a pair of strong thighs.3. Oiling the chainCompared with the previous one, this requires a little bit of technology. Basically, the smoothness of a chain that has not been lubricated for a long time is of course much worse than that of a chain that is frequently maintained. Therefore, you are likely to be more strenuous when cycling because the chain has not been maintained, and the shifting is not so smooth. So take more time to maintain the chain regularly.4. Brake maintenanceThis reason is more common, and it is often the most intuitive factor that makes you feel slower cycling.Regardless of whether you use a disc brake or an ordinary V brake, the purpose of brake accessories is to keep the brake pads as close to the disc or rim as possible to ensure the best braking effect. So first check whether the rim is deflected, and then re-adjust it with the fine-tuning screw after confirming that there is no problem.What if you check the tire pressure and confirm that your brakes are not worn out and the chain is oiled, but the legs still can't lift and the bike is still riding slowly?There is only one explanation, and that is your own reason. It may be that your cycling condition was not good at the time, or the cycling posture was wrong, or lack of exercise, etc. So practice it more often, after all, in the adult world, nothing is easy.
When we enjoy the fun of cycling, the abnormal noise from the brakes often breaks this rare tranquility; the braking performance deserves our constant attention!So, why does the brake make abnormal noise?Abnormal brake noise usually has the following four situations:● There is foreign matter on the contact surface of the brake pad and disc.● The newly purchased brake pad is not adjusted to the best position.● Interference between disc and clamp.● Inaccurate installation of the clamp or foreign matter.Let's take a look at the corresponding solutions1. To make foreign matter on the contact surface of the brake pad and discThe abnormal brake noise may be caused by the brake pads or the brakes being dirty. Be careful when oiling the bicycle. Disc brakes usually need to be removed from the bicycle for cleaning. If the discs become oily, they need to be replaced in time. If there is foreign matter on the disc, please wipe it with alcohol.Please use a cloth or cotton ball dipped in alcohol to wipe the disc2. The newly bought brake pad is not adjusted to the best positionThe installation process of the new incoming brake pad must be careful to ensure that it is correct. Improper installation methods and location will greatly affect braking performance. The best way to fix the pad is to ride along the road at low speed and then hold the brake. Repeat this step several times to make sure it is installed in place.A reminder of the replacement brake pad.3. Interference between the disc and the clampWhen braking, the lever will bounce or make a serious abnormal sound. If the disc is slightly bent or even has obvious grooves when observed with the naked eye, it means that the disc has been deformed. It is not advisable to use a wrench or a vise forcibly to calibrate. The uncontrollability of manual force will cause greater damage to the disc. It is recommended that riders go to a professional repair point to replace it.If it is not caused by the deformation of the disc, the position of the clamper needs to be adjusted so that it is in the middle of the frame to ensure the gap between the disc and the disc.One: First half-tighten the two M6*18 screws on the caliper.Two: Press the brake handle until it is locked.Three: Just lock the two M6*18 on the caliper.The reasonable clearance between the caliper and the disc is about 1.7~2.4mm4. The clamp installation is inaccurate or there is foreign matter.Clean the calipers and brake pads at ordinary times, and check whether the bolts are locked in place before cycling. When the brake block fails or is worn due to unevenness, it is also easy to produce abnormal brake noise. In this case, you must clean up the remaining small sand particles, you can use a toothpick or a small stick.Use a small stick to clean the crevices of the brake padWhy is the brake shoe not level? The installation may not be in place. When the brake pad is installed, the friction surface should be parallel to the plane of the rim and placed in the center to avoid rubbing the tire, so that it can touch the rim while pinching the brake.Loosen the nut behind the brake pad appropriately. Don't loosen too much. Pinch the brake lever to make the brake pad press tightly on the rim. After adjusting the position, tighten the nut to fix it. (The adjustment method varies according to the caliper). Check whether the caliper is centered and whether the two caliper arms are symmetrical with respect to the rim plane. Finally, adjust the fine adjustment knob on the brake lever to confirm the brake stroke.Loosen the nut behind the brake padOf course, pay attention to the rim while checking the brake pads. Many aluminum wheels have a machined surface to ensure good braking performance. Therefore, if the rim is covered with a lot of dirt or the rim is worn out, it will affect the braking performance. Clean the rim from time to time.The above content hopes to help you reduce or alleviate the problem of brake noise.
As the cycling team continues to grow, the technical level of riders is also constantly being pulled apart. How to better and quickly integrate into the cycling team has become a problem that plagues novices. There are many people who like cycling, and they all come from different fields and have received different levels of education. Everyone has completely different personalities and habits. Although most riders are very friendly, you still need to pay attention to the following points when getting along： 1.don't ask others to borrow a bike This is a big taboo among cyclists. Everyone's bike is like their own sweetheart. Borrowing a bike is not a problem. The problem is that you accidentally crashed the bike while riding it. Do you think the other party will ask you to pay for it? How much compensation is appropriate? 2.Do not impose your own thoughts on others Everyone has different preferences for bike, just like some people like SRAM and some people like Shimano, the different feel also attracts different fans. This is not only for beginner riders, some riders who have been riding for a period of time also often do this kind of thing. In fact, this is nothing in itself, but some people like to add oil and vinegar, for example, your accessories are more expensive, your matching is unreasonable, Merida is not as good as Giant, etc. What you like and what you think is good does not represent the other party’s thoughts, so not imposing your own thoughts on others is the most basic respect. 3.Only ride a bike but don't care about life Cycling friends first met because of riding a bicycle. When someone rides with you, it doesn’t mean that they will tell you everything about him. Therefore, even if you have a particularly good relationship with a cycling friend, don’t ask others about their lives. Distance produces beauty, which is useful everywhere. 4.Don’t keep thinking about rushing to the front Some riders who have just participated in cycling may not be good at understanding the situation of the cycling team, so they are easy to rush to the front of the team on a whim. But in fact, in cycling, experienced riders are often at the front and rear of the team. For group travel, the allocation of personnel needs to be adjusted according to the situation of the team, not to show individual physical fitness. 5.not bad debts Generally, everyone is on the AA system for going out. Occasionally, I will meet some people who are happier than anyone else when eating, eat more than anyone else, and can always slip away when it is time to pay the bill. 6.follow traffic rules You don’t even care about your own safety, and you may even threaten the safety of others. Who would want to ride with such a rider? Running traffic lights, riding side-by-side, and speeding through crowded roads are all very offensive. 7.Teamwork Every group has its own rules, if you must be a maverick in a group, then I don’t think any club is suitable for you. You can communicate any dissatisfaction, but it is your fault to spread negative energy 8.Learn some basic maintenance and repair methods For daily riding, we need to know some basic bicycle debugging and maintenance methods, such as brake adjustment, bicycle maintenance after rainy days, etc. Only by mastering some skills can we go out to ride with more peace of mind.
Why do professional bicycle riders shave their legs clean? Please don't laugh, because there is neither a specific historical reference nor objective scientific findings that can explain this habit of bicycle riders, so let's make some reasonable guesses.Answer 1: Shaving can form an aerodynamic advantageTheory:In this era of aerodynamics, seamless tights, aerodynamic frames, streamlined helmets, and ultra-light carbon wheels are all flying in the sky. Therefore, it is unreasonable to ignore the small but vital aerodynamic advantage of bare legs.Reality:The actual effect of shaving depends on the amount of hair on your legs. To be reasonable, take a look at the current tights, they really fit, and there are no seams and buttons. So, if all of this works, then too much hair on your legs may have an effect. ——Former professional bicycle rider Levi LeipheimerMaybe it's useful in the top time trial, but in the mountain bike, it is not useful. —— Jeremy Horgan-Kobelski, champion of the U.S. National Mountain Bike ChampionshipIn terms of aerodynamics, the actual effect is not great. But I know that if I look down at my hairy legs while cycling, I feel like I'm going to lose speed in an instant. ——Davis Phinney, Champion of the Tour de FranceAnswer 2: This is more comfortable and convenient during a massageTheory:During the massage, the leg hair will be torn off, a lot. (It hurts to think about it!!!)Reality:That's why I shaved my leg hair. If I didn't do this, I would be very hurt. ——Former professional bicycle rider Levi LeipheimerIf you have too much hair on your legs, you have to use a lot of oil. You don't want to be braised pork feet, do you? ——Tour de France champion Andy HampstenSimply, this is the number one reason why I shaved my leg hair. I can't imagine the pain of a full-body massage for a pair of hairy legs. At the same time, I also think that some good massage techniques do not require too much oil, so shaving is very important. ——Horgan-KobelskiShaving your leg hair may feel better, but from the perspective of deeper muscles, it makes no difference whether you shave or not. I work in the team all year round, and some professional players even shave their leg hair in winter. ——Chris Grauch, Certified Massage TherapistI bet that shaving the leg hair is for easy massage. Do you want to caress your hairy thighs? ——Todd Wells, champion of the U.S. National Highway and Cross Country CompetitionAnswer 3: Care for wounds is simpler and more effectiveTheory:When there is no leg hair, it is easier and faster to clean and bandage the abraded wound. The leg hair will be stained with dirt and bacteria will easily breed. Without leg hair, heal faster.Reality:I always think this is the main reason. When you fall off the bicycle, your skin is easily bruised. The hair on the legs will only get dirty, not conducive to bandaging. ——Davis PhinneyThe absence of leg hair also makes the intramuscular effect stick more firmly, and many riders have been using this recently. ——Horgan-KobelskiAnswer 4: This just looks cool-I can ride fasterTheory:Bodybuilding muscle lines look sharper, and leg hair affects the visual experience.Reality:In people's general concept, smooth legs seem to move faster. Before the TT game, I clean my legs. You can feel the gust of wind hitting your legs. (We are not as powerful as you, I can't feel it)——Chris Horner, RadioShack Team (the predecessor of Trek Team)Answer 5: Women like men with smooth thighs.Theory:In fact, we just want our partners to please us all the time.Reality:When my husband Jeremy (Horgan-Kobelski) no longer rides, I still want him to shave his leg hair. I think it looks too hot with full-leg hair, even though I am also a bicycle rider. Maybe most female compatriots are different from what I thought. ——Heather Irmiger, a professional mountain bike riderAnswer 6: This is a traditionTheory:Shaving your leg hair is an important sign that you are committed to pursuing lofty goals and working hard to manage your life. This means that you are a real racer. Furthermore, going to a team race with unruly hairy legs is like going to church in shorts.Reality:Shaving leg hair is the attitude a bicycle rider should have. ——Horgan-KobelskiTo me, this behavior is stupid. ——Leideville Time Trial Champion Dave WiensThis is a kind of fashion when I ride a bike. It’s also very Fashion now, real friends shave their leg hair. ——Phinney
Riders who have just started the lock pedal system, do feel quite troubled in how to operate and practice, what points should be paid attention to in the process of locking and unlocking? psychological factors In fact, riding with lock pedals is not as difficult as imagined. Most of them are caused by the psychological factors of zero-speed falls. Riders can first understand the working principle of the locking pedal, and thoroughly understand the principle of action between the buckle and the locking pedal. , to avoid frustration or falls caused by incorrect application of force. Loosen the tension value Novices can use the lock to adjust the tension value to the loosest state to practice first, and if possible, they can also practice with a training platform, which is safer and will not cause falls due to improper operation, and will be more psychologically at ease, will focus on the operation of the lock. If there is no training platform, you can also try to lean against the wall on one side, hold the brake with both hands, and practice the up-and-down lock. professional guidance Riders who have time and conditions can find senior riders or go to a familiar car shop, ask them for professional guidance, check whether their practice movements are correct, and ask them to give professional opinions and ways to improve, and these The pros show the right way and watch their pedal settings and riding position carefully. practice diligently Riders who have received the correct guidance already know the correct posture for getting up and down, then they need to train diligently on the correct road. After all, the master leads the door, and the practice is up to the individual. It is recommended that riders who are trying for the first time need to practice for 1-3 weeks. road experience When you have practiced to the point where you can lock up and down without looking at the pedals, it means that you have fully mastered and are familiar with the movements of locking up and down. You can choose a familiar and safe riding road for real road experience. Let your lock up and down state be in a state of natural response. early unlock After officially going on the road, it is recommended that beginners can pre-grab a long safe distance before each stop, and start unlocking early during this time. Don’t be so nervous, don’t be nervous when you can’t unlock it. Remember that when the crank is in a horizontal state, it is the easiest state to unlock. Don’t let yourself be in a panic, it will be even more difficult to unlock. Unlock with both feet When you have been able to unlock and lock naturally on the road, you can try to sit on the cushion and practice unlocking with both feet at the same time. If you need to stop for a short time when encountering traffic lights, it is recommended to unlock both feet at the same time, so that both feet can touch the ground at the same time. This will not only be safer but also allow your feet to stand and rest.
What is the difference between these road bikes? Which is right for you? In recent years, the market for road cycling has become broader, and its functions and gameplay have become increasingly segmented. You can use an enduro road bike for a short trip, you can also use an XC Road bike to challenge rugged mountain roads, and you can also choose a gravel road bike for a walk-and-go adventure. For now, as long as it is where you want to go, there is a suitable road bike for you to choose from.Although many people think that a gravel bike can do all the scenes mentioned above, in fact, on some roads, gravel bikes will make you feel unenthusiastic and dull. So what makes these three seemingly realistic road bikes have unusual uses and feelings? Let's take a look at the definition of these three types of road bikes or the scope of use.Gravel road bikeThe first is the gravel road bike. The Gravel road bike has a wide range of uses. It draws a lot of elements from the mountain bike, making this bike suitable for almost all road conditions. Not only can participate in the CX cross-country race within the scope of the rules but also can carry out long-distance adventure cycling, most suitable for high-speed riding on non-paved roads. This type of bicycle is generally equipped with a liftable seat tube, wider tires, and a single-disc or double-disc drive system suitable for more road conditions. We will explain in detail later in the different parts.Enduro road bikeThe enduro road bike used to be widely used, but it still limited some scenes compared to the later gravel. Although the frame geometry is similar to the gravel bike, both have a slack head tube, a smaller drop, and a wider shifting range, but for more complex road conditions, there are still big differences in handling and comfort.In order to make the enduro road bike more comfortable and reduce the fatigue caused by road vibration, many brands have considered more longitudinal compliance in the design of the frame.In recent years, with in-depth research on tire width, the entire industry is moving toward wider wheels and wider tires. In addition to the technology mentioned above, enduro bicycles generally have larger tire clearances, and most enduro bicycles have standard 28C tires, and in some cases wider tires.XC road bikeThe full name of XC is cyclocross. Because cross means X, it is abbreviated as XC. This type of race was originally designed to allow riders in cold Europe to participate in the race in winter. The XC competition is an all-weather type of competition, so you can often see the race on a muddy road under rain and snow. And there are various steps, sand, rocks, and tree roots on the track.The XC Road bike and the gravel road bike have a lot in common, but there are some differences in detail. In one sentence, XC is a more aggressive and aggressive gravel bike. Both bikes have versatility, comfort, and durability, but gravel is better.After understanding the concepts of the three types of bikes, let's take a look at their respective characteristics from the most basic and most different parts: the frame geometry.The geometric angle of enduro road bikeSince it is an enduro road bike, the rider's position must be more comfortable first. There is a saying that how far you can ride depends on how long you can stay on the bike, which explains the importance of comfort. Enduro road bikes generally have a longer wheelbase and a smaller reach, and the stack is also larger stack. This can be exchanged for a more upright cycling position. Although part of the aerodynamic performance is lost, it is more suitable for long-term cycling. The line is the gain lost.This geometric setting can prevent the rider from premature fatigue in the back, shoulders, neck, and legs during the long journey. Compared with the competitive road bike, some flexibility is reduced, because the longer wheelbase and slack head tube also prevent the small frame from overlapping toes so easily. (When turning, the front wheels will touch the toes.)In terms of drivetrain, the enduro road bike is more important than the other two bikes. The range of gear ratio is more compact, the tire clearance is compared with the competitive road bike, and the range of tire selection is also Larger can further improve comfort and smoothness, reduce road bumps, and let more vibration disappear in the tires instead of the rider's body.The geometric angle of the XC Road bikeCompared with enduro races and gravel, the XC Road bike has the two biggest differences. The geometrical angle of the head tube is slack (the angle is smaller), and the bottom bracket has greater ground clearance.These two characteristics are also extremely related to the game environment. The slack head tube angle can provide more stability when cycling with large drops and low speeds. Because the track environment of the XC race is extremely harsh, and the speed is difficult to compare with the road bike, handling at a low speed is very important.For the second feature, it is easy to understand that the bottom bracket has a larger ground clearance, which can better deal with obstacles on the road. In addition, the higher ground clearance also allows the rider to pedal when passing a curve without touching the ground. However, this will also make the rider's overall center of gravity higher, which in turn affects stability. Therefore, in the race, many riders will reduce the height of the seat by about 1cm to offset this change.In the final tire width, although there is a lot of space compared to the enduro race, if it is to participate in the UCI race, the tire width of the XC Road bike cannot exceed 33mm. At this point, gravel has more room to play.The geometric angle of gravel road bikeFirst of all, the purpose of gravel is to create more stability and comfort. Therefore, a longer wheelbase, a more slack head tube, and a lower bottom bracket ground clearance provide more stability for riding. The head tube is designed to be longer and taller, with a shorter stem, so that the rider's cycling posture is higher, so as to improve the comfort and vision in traveling and adventure cycling. The slack head tube angle makes the low-speed handling performance better, and will not appear as prone to "twitching" feeling like some performance-type racing road bikes.The design of the frame does not take the weight as the ultimate goal. It is also stronger than road bikes and increases durability. Functionally, if you want to take a walk-and-go trip, the extra mounting space on the frame is enough for you to carry the necessary equipment on the road. And basically, all gravel road bikes are equipped with fender mounting holes, and there are more bottle cage holes than the first two bikes. Especially the XC road bike, if it is a pure XC road bike, there is no bottle cage hole on the frame.If the first two still have part of the caliper, suspension brake, and other rim brake versions, gravel is basically the same disc brake design. Disc brakes make it easier for the frame to obtain wider tire clearances, and also provide braking performance on wet and muddy roads. Generally speaking, the width of gravel tires is more than 35mm, and individuals can reach more than 50mm. Wider tires have improved passability, comfort, grip, and stability. And individual models also support 700C and 650C wheels at the same time, and the playability is greatly improved.The drivetrain system is not so particular about the cadence, and more consideration of the usable range, mainly for the usability under low-speed cycling, so the gear ratio range is larger, although some pedaling efficiency under high-speed riding is sacrificed, for steep ramps and soft gravel roads provide more choices.So how should we choose?If you have seen this and don't know how to choose, I think you should first ask yourself: "What kind of road conditions do I ride on, and what kind of player do I belong to?"
Many riders have begun to waver, should they continue to ride in the snow and ice environment? How to ride a bicycle in snowy weather? What issues need attention? Check bicycle Before riding a bike in winter, it is very important to check the condition of the bike: whether the front and rear brakes are sensitive, whether the transmission can be used normally, and the snow on the tires should be removed as much as possible; and before riding a bike in winter, don’t forget to do some exercise Warm up, let your body move, and avoid joint injuries when cycling! Keep warm Be sure to keep warm when cycling in winter. The weather is cold, so you must be equipped with suitable riding equipment for snow riding, keep your head and ears warm, and wear gloves to keep your hands warm. If it is still snowing while riding, and the snow is relatively heavy, try to wear goggles. If not, then put the helmet on the brim of the hat and try to keep it as low as possible to avoid rain and snow from affecting your vision; Familiar with the road Cycling in winter should choose the road you are familiar with. In snowy days, the road is covered with snow, and it is difficult to distinguish the specific road conditions. Choosing the road conditions you are familiar with can make it easy for you to judge, knowing where there are potholes or where the water freezes, etc. It is best to make a judgment in advance and avoidance will greatly reduce the occurrence of injuries. If you can look at the snow on the tires, brakes, and flywheels when parking; Drive slowly When riding in ice and snow in winter, you must control the speed of the vehicle. It is advisable to control the speed of the vehicle not to exceed 20km/h. It is better to slow down when riding in a bend, and control the center of gravity to prevent the problem of sideslip. If you choose the way of shaking the car, it is easy to cause the center of gravity to slip and fall; when going downhill, you can control the center of gravity slightly backward, control the brakes, and use the rear brake as the main and the front brake as a supplement, and you must control the braking force. You can’t hug to death at once. Control strength Cycling in ice and snow weather in winter must control the riding intensity. In winter, you wear a lot of clothes, and the exercise consumption is relatively large under the same circumstances, so you should properly control the riding intensity and itinerary according to your physical fitness. And before departure, you must add some energy and heat, and finish riding early to avoid accidents in the dark. Focus Try to be highly concentrated when riding in winter. Note that the tire pressure should not be too high. If the tire pressure is too high on ice and snow roads, it is easy to skid and cause the car to crash. In cold weather, if the tire pressure is too high, it is easy to blow out. In addition, the lower the temperature, the smaller the friction between the ground and the tires. If you encounter ice, it is really bad! Don’t be brave Riding will increase the temperature of the body. If you ride with a load beyond your ability, it will easily lead to a lot of inflammation in the body, and the body’s resistance will decrease, causing soreness or unconsciousness, which will bring problems to the body. Then a cold and fever will affect the nervous system in severe cases. When necessary, you can go down to carry it out. It is not shameful to push the cart. Take care of your health. As the saying goes, practice in summer and practice in winter. Riders who like to ride outdoors should pay more attention to the weather conditions, plan their rides and keep warm. If the outdoor conditions are too harsh, don’t force yourself. You can choose The indoor way to ride or work out.
How to improve the body's anaerobic toleranceRoad riders need long-term stable power output. However, due to the diverse and constantly changing road conditions in our mountain bike races, mountain bikers often need a period of continuous high power output, and they often stop pedaling before and after this period of strong output. Or step on lightly to slow down, or pass obstacles.Therefore, the ability of a rider to repeat the high power output time and time again in mountain bike races is very important. Although aerobic exercise capacity is also very important here, if you can have both aerobic and anaerobic exercise capacity, you will have an absolute advantage.In the FasCat training camp, we asked mountain bikers to repeat short sprint training (anaerobic training). The content is to let the riders ride at their normal cadence for two to four minutes, and then use their maximum strength to stand and rock the bike for thirty seconds. After that, the cyclist returns to their normal cadence and enters the next cycle. Below we give an example of sprint training.Ride at normal speed for 9 minutes (if you have a power meter, it should be at 224-266 watts). At 3, 6, and 9 minutes, stand up and do a 10-second full sprint (357 watts). Repeat twice. Then return to the original state and continue riding for 9 minutes without sprinting.When the athlete's anaerobic tolerance increases, we can appropriately shorten the sprint gap, which is a higher intensity training. The following example:Slightly faster than normal, riding for 10 minutes (245-286 watts), standing up at 2, 4, 6, 8, and 10 minutes for a 15-second sprint. repeat three times. Then return to the original state and continue cycling for 10 minutes without sprinting.The most advanced training is to do sprint training during high-intensity cycling. That means sprinting when you are already cycling hard. In fact, such training is not done until two to three weeks before the race. Below is an example:Cycling vigorously for 20 minutes (268-310 watts), stand up at 5 minutes, 10 minutes, 15 minutes, and 20 minutes for a 15-second full sprint (357 watts), then return to the original state and continue cycling for 20 minutes Don't do sprints.This sprint training is more enough to stimulate our body to make corresponding adjustments to adapt to the intermittent vigorous output required in high-intensity cross-country.If you just want to improve your anaerobic tolerance, here is a tried and tested old method:Sprint at a high intensity (357 watts) for one minute, then return to your normal cadence and ride for one minute. Repeat this three times, and after sprinting for another minute, ride at normal cadence for 5 minutes. This training is done in two groups.This training has a total of 8 minutes (4 minutes per group, two groups) of anaerobic tolerance training. We can adjust the duration of each group according to individual differences, which can be between 5 minutes and 25 minutes. But do not repeat the sprint more than 7 times in each group. One minute per sprint is a good choice, but you can also adjust it to 30 seconds or 90 seconds.If you want to go to the next level this season, then this sprint training for mountain bike races is your secret weapon.The main reason that mountain bike requires such a strong sprint is the terrain. Rocks, tree roots, ruts, short and steep slopes, U-turns, and other obstacles will all require this powerful sprint to coordinate acceleration. So to overcome obstacles and maintain speed in mountain bike races, this sprint ability is necessary.The main difference in power required for mountain bike racing and road bike racing lies in these peak outputs. These short-term peaks will gradually accumulate into a huge physical demand. One or two times may not be a problem at all, but like in a game, 88 times in two hours will exhaust you.
