How to prepare for a long distance bike ride Warm up before starting
Before leaving by cycling long distances For the safety of health I want all riders to prepare to be ready as follows.
Cycling may not be difficult. But for cyclists who want to cycle long distances Should be prepared to be fully prepared. For the actual long-distance cycling day, there will be no health problems or any obstacles , especially those who intend to go to the Bike Unairak event, come see how to prepare for the correct cycling.
Thinking of cycling long distances Before cycling, you should prepare as follows:
1. Practice regularly.
Long distance cycling requires a heavy body. Therefore, cyclists should have regular training. At least 30 minutes a day to allow the body to adjust. Especially the lungs and the heart Regular practice will help improve blood circulation. And warming up the lungs and heart in the body
The long distance drills Should increase the cycling distance or increase the cycling time to 1-1.30 hours at least 1-2 times a week using 60-70% speed or intensity and should increase the cycling time for a long 2-3. Hour to check the readiness of the body as well, if you really ride a long distance bike, we will be able to do much - how much
2. Don't forget the dress rehearsal
Rehearsal here means trying to ride on real, steep roads. There are bridges to go up, etc. because riding in a slope requires a lot of leg power. You also need to know how to use the right gear for the power and where you need to ride. Therefore, there should be a dress rehearsal. Which if unable to practice in the actual location At least choose a place nearby instead, it is still good.
3. Stretching regularly.
Cyclists need to use their leg muscles. Ankle muscles And all the lower muscles Therefore, before every cycling, there should be a core warm-up of the leg muscles as well. In addition, when cycling, you should start cycling slowly for 5-10 minutes, then gradually increase the speed until you reach the desired point.
- 5 clips, various styles of leg stretching exercises, easy stretching, does not take long
-34 stretches pictures What part did you do? Look, are we exercising at the right spot?
4. Don't forget the cooldown
After every cycling, don't forget to cool down your body to reduce waste buildup in muscle cells and reduce muscle aches as well. You can use stretching exercises as a cool down position.
5. Pay attention to food.
For the strength of physical health We should eat all five food groups, but cyclists should focus on carbohydrates rather than meat and fat because meat is quite difficult to digest. Fat is the same. But carbohydrates are easily digested. And the body can extract sugar from the digestion of carbohydrates to use as energy immediately.
Oh! You should eat food 1-2 hours before cycling. Allowing the body to completely digest food before exercising But should choose to eat food that is cooked clean to avoid the risk of gastrointestinal disease And do not drink alcohol for at least 24 hours
After exercise, focus on eating protein foods. To allow protein to repair the worn muscles in the body So get your meat, eggs and high-protein foods to the fullest.
6. Check the equipment to be ready to spin.
Check the bike to be in a condition ready to ride long distances. And should also check other equipment such as helmets, goggles, gloves, clothes, shoes, etc.
7. Take a break before riding.
After practicing for quite some time 2-3 days before the actual ride, the muscles should be given some recovery. It starts with reducing the training by approximately 40% until the break is gradually stopped. The body will be able to fully recover itself.
8. Study hand signals.
If it is a group cycling We should not brake or change the lane suddenly. And should learn how to use hand signals in cycling as well For safe driving is
9. Get enough sleep
1 day before the actual bike ride should allow the body to rest at least 10 hours because if not enough rest. The body becomes easily tired. And functions of various parts of the body may be inefficient Makes you feel tired more easily than usual
1. Eat food.
Before starting the start, we should prepare the body by eating carbohydrate foods such as wheat bread, oats, bananas, etc. It is important to eat well before starting a bike for 1-2 hours to prevent colic during Cycling
2. Wear appropriate clothing.
For long-distance cycling, wear well-ventilated clothing. And should dress properly Not wearing a scarf Or jewelry that may make it inconvenient to exercise in any case.
3. Apply sunscreen.
Sunscreen is important for cyclists. Therefore, when everything is ready, it should be applied sunscreen on both face and body.
4. Carry medicine with you.
Especially people with underlying diseases You should carry your medication with you. As well as should carry them with salts, drugs to relax the muscles Pain relief spray Take it with you.
5. Carry a little food.
Foods that should be taken while cycling should be light foods that provide energy quickly, such as raisins, dried bananas, candy, sports drinks. Or food, power gel, etc. to increase blood sugar.
6. Periodically sip water.
Riding a bike that is against the wind all the time can make you feel like you don't sweat. In fact, the body is constantly sweating. Therefore, every cyclist should have a sip of water when feeling thirsty. Or should sip water every 15-20 minutes to prevent dehydration itself.
7. Change your posture.
Cycling is always in the same position, causing fatigue in your hands, arms, legs, and feet, so if you've been riding for a while, try changing different postures and postures, such as shifting the position and angle of grip on the handlebars and torso. Move the neck and seat position on the saddle Relaxing the squeeze on the handlebar is not too tight. To relieve fatigue
8. Consider the capabilities of your own health.
If you are cycling for a certain distance and you feel tired and unable to continue or feel sick or have any medical conditions, you should take a break or leave your cycling. Should not force the spin. In order not to make the body more tired or injured,
however, after the long distance cycling has ended. Do not forget the cooldown of the body as well. In addition, it should allow the body to recover for a while. Before the next long-distance cycling as well
