8 details that help you better cope with high-intensity driving

1. Check and repair the bicycle:

After riding the bike, always make sure that the saddle height and handlebar length suit your needs. If the bicycle has ever fallen to the ground, you should first check every part of the bicycle before riding it.

2. Check the clipless pedal:

Tighten the bolts and ferrules on the bolts, as loose bolts after a long ride can cause the ferrules to twist. If the splint moves too far forward or backward, it will increase the pressure on your knees when you are pedaling and increase the risk of injury. When adjusting the splint to the ideal position, make a marker so that when the splint drifts you can quickly re-adjust it.

3. Heat before mounting:

Stretching before you ride can help reduce the problem of stiff muscles and joints when you start riding. Perform dynamic stretches for 5 to 10 minutes using cross-leg stretches and scorpion stretches to open up your hips and lower back joints.

4. Control driving frequency:

Control the rate between 90 and 115 per minute to reduce pressure on the knees, especially the patellofemoral joint. Using a lower gear ratio can lead to more improvements than high intensity riding, but at the same time increases the risk of injury.

5. Remember to relax your muscles after riding:

Use a foam roller, if possible, to relax your muscles and reduce muscle acid aches. In particular, relaxation of the IT band, quadriceps, and piriformis (inner muscle) can help you recover faster. Your hands can certainly also be used to relax your muscles.

6. Prepare enough supplies:

Horseback riding is a long-lasting aerobic exercise. Dehydration and physical consumption will make you feel fatigued quickly, which increases the risk of sports injuries. Sports drinks that contain electrolytes can help you replenish not only water, but also sodium chloride, magnesium, potassium, and other minerals that are lost in sweat. In addition, the banana is an effective sports contribution since it is rich in three types of sugar (fructose, sucrose and glucose), vitamin B and minerals, which are consumed in large quantities when exercising.

7. Carry Portable Tools:

Cycling is a semi-mechanical sport. Sudden equipment damage such as blowout, loosening of components by road potholes are unavoidable, so it is necessary to prepare tire spoon, spare tube, portable cartridges and tools.

8. Take out insurance:

The purchase of insurance is quite necessary because the road situation is complex. Even if you try to be foolproof, accidents are inevitable. So buy the insurance that’s right for you, and then start riding your bike, worry-free.