Nowadays, the cycling movement is gaining popularity from teenagers to the elderly. Because cycling is a very valuable sport, healthy and brings many experiences. In addition to keeping your health supple, cycling also helps you have a healthy heart, better blood circulation, did you know if cycling for 1 hour continuously, it means you have expended 500 calories. Currently, there are many types of bikes for you to choose from according to your preferences: dirt bikes, racing bikes, performance bikes, folding bikes… Therefore, to ride a bike is efficient and safe. MARCOPOLOASIA invites you to learn the following article!
1. Wear a helmet
According to statistics, there are many cases of cyclists as well as motorcyclists, who are both road users and suffer head injuries from accidents, 75% of deaths are due to excessive trauma. heavy on the head. If you use a bicycle helmet correctly, as well as riding a motorbike, 90% of you have prevented unnecessary brain damage. And choose a helmet that is certified safe, clear, and sturdy. Choose a helmet with the right size, bright colors and wear it properly.
2. Make sure the rib size is right for you
To find the right frame size for your body, it is best to try to sit on the saddle, spread your legs and support without using any support or support and still be able to stand. On a road bike, the distance from the top tube to the thighs is 1-2 inches. With mountain bikes, at least 2in. The handlebars should be 1 inch lower than the saddle you’re sitting on. You should buy a bike from a reputable dealer who will have the expertise to help you find the right bike for you.
3. Choose the right saddle and alignment
There are subtle issues, especially that a saddle that is too small on a road bike can be frustrating for many people, especially women. Everyone’s butt construction is different, so you’re bound to have to choose a saddle that fits your butt shape, which can take some time, but you need to be mindful. There are a few specially designed saddles, with gel inserts to reduce pressure and friction, and possibly a piece of animal skin. The position in which you sit on the saddle to pedal is equally important: on the last turn when extending your leg the farthest, your knees should only be slightly bent to give enough elasticity for the next round. If the file is too straight or the leg is too bent, it will make you very tired and will not be good for the knee in the long run. Need to adjust the seat height and low appropriately, either pulling forward or inching back. Make sure to sit in the most comfortable position for yourself.
4. Start slowly
If you’ve decided to get out of your own shadow, it’s best to take it slow. Everything that starts in a hurry brings bad results. Initially, you should only cycle 30 minutes to 45 minutes for 1 pedal on flat terrain. You try to maintain in the first 3-4 weeks, 3-4 times a week. Gradually, after getting used to and confident, you can change the rough terrain, go further, and also train your endurance better. You should share this joy and experience with many others who share the same interests, so the motivation will be greater and we will go further and better together.
5. Comfortable and adaptive clothing
If you have to ride a bike or spin a lot, consider a pair of shorts that are sleek and well-made. In order not to be rolled up or too tight to cause discomfort, which can cause skin irritation. To be safer, you should choose specialized bicycle pants that have no seams at the bottom of the lining and especially have pads to drain sweat, and limit butt pain caused by sitting for too long.
Regarding using pedals for Fixed Gears, you need to wear special cycling shoes with shims attached to the pedals. The mechanism simply re-locks the shoe to the pedal, keeping it in place. It will take some getting used to, but it gives you better speed control and more efficiency.
6. Wait until there is enough light
That means avoiding cycling at night. In fact, most of the deaths occur while cycling between 6pm and 9pm. But if you are forced to travel within a limited time, you will have to know how to fully equip yourself to be safe in low light conditions, for example: wear brightly colored, reflective clothing, signal lights – lights on helmets and also on bicycles. It is best to install a very bright headlight with a white light at the front and a flashing red or yellow rear light. In short, feel free to add all the smartest lighting possible to your bike while traveling at night.
7. Always make good use of traffic messages
You are required to stay close to the right hand side of the road, close to stops and pedestrians, always use hand signals at the right time, and obey traffic signals. You must watch other drivers. Because when you want to turn or go straight at an intersection, you always have to oil your hands to let other vehicles know, there will be hidden spots that are not visible, look into the eyes of drivers and signal them to know your intentions. you and make sure they have seen you. Don’t ride alongside or next to other cyclists, to keep your distance and line of sight from sudden opening car doors, potholes or other unexpected hazards.
8. Stay Safe During Traffic Chaos
If you are traveling in a route where traffic is very bad, on a narrow or winding road downhill. You have to ride in the same lane with overloaded and dangerous cars, pushed to one side and you may not see it. Therefore, it is necessary to equip a rearview mirror for your bike and always never forget a helmet, maybe even sports eyeglasses.
9. The brake system must be very good
When driving, your finger should always be on the brake lever. Depending on the type of vehicle, the left or right side will determine whether it is the front or rear brake. With a brake system that slows down the force slowly, it is quite safe, but with disc brakes, you have to check the brake of the rear wheel first and then the front wheel to keep it safe. Because when suddenly braking suddenly at high speed, the front brake is too fast, you will be rushed forward, throwing yourself out of the car, so you must try to stabilize your sitting position and steering wheel in such situations. this. Thus, do not win too suddenly and do not squeeze the first brake. You need to get used to checking both wins at the same time to be safer.
10. Gear/lip/disc feel
Do not cycle at a high intensity and for a long time, this will increase the pressure on your knees. Just pay the lip so that the butts are at a moderate level, which means that you feel light when pedaling, which also contributes to your movement more regular and better. The best cadence for most cyclists is 60 to 80 laps per minute (rpm), while riders they usually go up to 80-100rpm.
11. Supplement your muscles
After a long slope that you have to climb very hard, when you reach the top immediately next you will be dropped. That doesn’t mean you let your feet go without pedaling. By pedaling lightly but steadily and continuously while still going downhill, you can still eliminate lactic acid, a substance released by the body during intense activity, causing muscle fatigue, even soreness after exercise. move a lot.
12. Change location
Change the position of your hand’s contact with the Ghidon – wrap your fist on a regular basis. Doing so also contributes to the changing angle of the back, neck, and even arms, each with a different force exerted by a sitting position because they put pressure on that nerve. Just make sure you don’t hold a grip for too long, causing you to cramp any other part of your body. Just relax, don’t bend your elbows, how you feel most comfortable even if you have to change too much.
If you still have questions and need advice, contact HOTLINE: 0986504666 MARCOPOLOASIA is ready to support.
Office: Room 107B, Building N1449 Nguyen Khoai street-Hanoi – Vietnam
Tel:/whatssapp:+84913571687
marcopoloasia@yahoo.com
marcopolotravel@gmail.com
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