8 details to 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 clearance suit you. If the bike has ever been dropped, you should first check each part of the bike before riding it.

2. Check the clipless pedal:

Tighten the screws and bolt slats, as loosened bolts after a long trip can cause the slats to twist. If the splint is moved too far forward or backward, it will put pressure on the knees when pedaling and increase the risk of injury. When adjusting the splint to the ideal position, make a marker so that when the splint deviates, you can quickly re-adjust it.

3. Warm up before riding:

Stretching before riding can help reduce the problem of muscle and joint stiffness at the beginning of riding. Perform dynamic stretches for 5-10 minutes using cross-leg stretches and scorpion stretches to open the hips and lower back joints.

4. Check the 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 driving, 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 muscles and reduce acidic muscle aches. In particular, relaxing the iliotibial band, quadriceps, and piriformis (internal muscle) can make you recover faster. Certainly your hands can also be used to relax your muscles.

6. Prepare enough supplies:

Riding is a long-lasting aerobic exercise. Dehydration and physical consumption will cause you to fatigue quickly, increasing the risk of sports injuries. Sports drinks that contain electrolytes can help you replace not only water, but also sodium chloride, magnesium, potassium, and other minerals that are lost through 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 during exercise.

7. Bring portable tools:

Cycling is a semi-mechanical sport. Sudden equipment damage such as an explosion, component loosening from a bump in the road are unavoidable, requiring the tire bucket, replacement inner tube, portable cartridges, and tools to be prepared.

8. Buy insurance:

Buying insurance is quite necessary because the road situation is complex. Even if you are trying to be foolproof, accidents are inevitable. So buy the right insurance for yourself and then start riding your bike, worry-free.