Precautions for Long-distance Bicycle Travel (1)

Precautions for long-distance bicycle travel (1)
1. Prepare in advance: It must be different from the usual casual ride if you want to ride more than 100 rides. Only by making complete preparations in advance can you have a pleasant journey. The first thing to do is to have good equipment. The first thing is that it is best not to ride a brand new or borrowed bike. The bike for long distance riding must be a bike that is normally ridden and has been fully adjusted. In addition, such as car caps, car pants, gloves, car shoes, water bottles, raincoats, sunglasses, etc. do not need to be detailed here, they are all important equipment for long-distance bicycles.
2. In addition to equipment, pre-training is also very important: according to some experts’ recommendations, two to three months of training is necessary to break the threshold, but if you have the habit of riding more than seven hours a week, this The training period can be greatly shortened. The riding training beforehand must reach 65% of the maximum heartbeat, and there must be a part of the time (a few minutes each time) to reach 85% of the maximum heartbeat. The pedal speed needs to be maintained at 70~90 rpm, so that you can cycle for 1~1.5 hours a day, rest one day a week, and increase the mileage by not more than 10% at a time to avoid excessive fatigue. At least one trip of more than 50 to 60 kilometers should be arranged two weeks before the actual riding time, and the mileage should be reduced one week before the actual riding, so that the scheduled activities of more than 100 kilometers can be easily completed. .
3. In addition, diet is also a precaution: drink plenty of water a few days before the activity, increase the body's water ratio, and prepare for a lot of dehydration on the day of the activity. The usual diet should increase the proportion of carbohydrates, and stop alcoholic and caffeinated beverages to reduce the disturbance to the body. The breakfast on the day of the event must also be full of carbohydrates, but not too full, and still drink plenty of water. During long-distance riding, don’t wait until you are thirsty to drink water, you need to drink a small amount of water in advance. The food supplement during riding should still be based on digestible carbohydrates, but do not eat things that you have not eaten before, so as to avoid problems with your stomach and intestines.