What are the riding equipment

1. riding helmet

The riding head is a lightweight helmet, which is suppressed by high -strength foam for head protection.

2. riding a headscarf

A variety of uses are mainly used to sweat and obstruct dust; girls can also be used to bundle their hair.

3. Riding glasses

According to the wearing time period, the lens can be divided into a variety of colors, generally dark gray, yellow, and white.Yellow-It is suitable for wearing when the early morning and dusk sunlight is relatively dark; dark gray-suitable for the time that is sufficient at noon sunlight to block the dazzling vision; white, suitable for dark weather or wearing at night.Its main function is to block the sun and block the wind and dust; it can improve the safety factor of Outdoor cycling personnel.

4. riding sports mask

Especially in the haze day in Beijing, the safety weapon for Outdoor cycling.

5. riding suit

Special clothes for cycling personnel are made from a variety of fabrics and can be selected on demand.In the spring, you can use a charge or a velvet jacket to replace it. Its main function is to keep warm, fast dry, and breathable; to improve the comfort of cycling.

6. riding Sleeve

Also known as arm covers, it is mainly worn with short -sleeved cycling clothes to facilitate disassembly. Its main function is to keep warm and Sun protection.

7. riding gloves

For the special gloves for cycling personnel, half finger and full finger are divided into thickening treatment. The high -end cycling gloves are cushioned with a silicone layer.Protect your hands during cycling to reduce friction.

8. riding Backpack or pocket

The cycling Backpack does not make special regulations. It is mainly used for the required for the dumping of the cycling process, which can meet the needs and do not make special requirements; you can place some small Outdoor equipment: for example, survival whistle, lighter, etc.Essence

9. riding pants

For rider's special pants, there are lengths and cushions in the hips. The function is mainly to reduce the friction between the legs between the bicycles.The comfort of the line.detailed

Correct method of cycling

Although the cycling is good, it is easy to cause physical injury without mastering the correct riding method.

First of all, we must choose the right bicycle that is suitable for ourselves, and adjust the handlebars to the appropriate height according to our height legs.

Secondly, in the process of cycling, we must look ahead and hold the handlebars naturally, instead of pressing the strength of the body forward on the arms, which will cause pressure on the arms and cervical spine.

In the end, we must follow the traffic rules. When riding on the road, we must get spiritual, and do not cause damage due to negligence.

Different fitness effects riding methods

1. Slowly ride

The heart rate generally does not exceed 65%of the maximum heart rate.For more than 20 minutes, more fat will be "burned" to supply energy. Therefore, it is more suitable for obesity for the purpose of lipid reduction.

2. Quick ride

At this time, the body is mainly provided by sugar -raw anaerobic fermentation, which can improve the anaerobic exercise capacity of the whole body, especially thigh muscles, and help improve the anaerobic threshold.In other words, the physical discomfort after severe exercise will be postponed.In addition, fast riding is also very valuable for cardiopulmonary function.

3. Combination of fast and slow

If this method of cycling can be guided by scientific and adopts more reasonable and slow combination of exercise, it will also achieve better fitness effects.

4. Middle speed cycling

Medium -speed cycling is a good way to exercise cardiopulmonary function and body aerobic exercise ability.Older riders are also more suitable for this way.

What are the precautions for cycling

1. Pay attention to ride in different seasons

(1) summer: higher temperature and low wind speed.It is enough to ride only one layer of sweats. In addition, in order to cope with rainfall, it is best to bring a set of climate protective layers of clothes.

(2) spring and autumn: The temperature is moderate, but the temperature is low in the morning and evening, and the wind speed is higher than the summer.During the day, you can refer to the summer choices and won't repeat them.You need to wear 2 layers in the morning and evening: perspiration layer and thermal insulation layer.

(3) winter riding: low temperature, lower temperature in the morning and evening, and higher wind speed.Based on the principle of 3 layers of dress, in the case of sufficient wind and wind during the day, the sweat layer and thermal insulation layer (thick fleece).Other situations, insulation layers (thick velvet), climate protection layer.

2. Circulation and diet at different seasons

(1) spring cycling diet

In daily life, the spring diet should follow the principles of high calories and high -protein. For long -distance cycling, it is also necessary to pay attention to eating more high -calorie and high -protein foods to maintain nutrition and calorie balance in the body.In addition, the air is humid in spring and the climate is not stable. Pay special attention to maintaining the liver.

(2) summer cycling diet

In summer, the temperature is high, and the long -distance ride will sweat a lot, causing excessive consumption of water and salt in the body. Therefore, pay attention when you eat: drink more salty soup for meals, supplement nutrition and can fully hydrate and ingest salt.However, it should be noted that the human body is more reasonable to take about 10g of salt daily.

Avoid eating raw cold melon fruits and vegetables and cold foods, drink less raw water.After cycling, because of the very hot, many people like to eat raw fruits and vegetables, or drink a lot of raw water, which can cause diarrhea.

(3) autumn riding diet

The falling autumn is very suitable for long -distance travel.In this season, pay attention to returning to normal in diet, eat more high -calorie foods, if the conditions allow, eat more cool and juicy vegetables and fruits, and supplement the appropriate amount of protein and inorganic salts.

At the same time, the autumn climate is dry. During the journey, pay special attention to hydration, moisturizing the lungs, and dust.

(4) winter riding diet

The temperature in winter will become lower and lower, but it is not suitable for long -distance cycling.If you persist in winter, you must also eat more high -calorie, high -protein foods, and appropriately increase "fat and sweet" food, but it should not be too much, which can ensure that the human body's essential nutrients are sufficient, improve the body's cold resistance and immune capacityEssence

Traveling in different countries and regions, pay special attention to the differences and taboos in food culture.For example, most Western people avoid animal organs, Muslims are fasting pork, while drinking is prohibited.Cider must do their homework in advance before departure, understand the dietary habits of the locals, and avoid embarrassment.

Secondly, many riders do not have many rules for eating. In fact, we can roughly have such a rule. Eat breakfast one hour before departure; eat some dry food at about 10 am; eat lunch at about 1 noon;, Solve dinner around 7 pm.

3. How many kilometers are appropriate every day

For the purpose of exercising, the average person can ride 5-10 kilometers a day. There is no need to pursue long-term cycling. Otherwise, it will not only cause physical fatigue, but also may cause muscle strain and other problems.

4. The best time for cycling

Although riding is a good way to exercise, we must also pay attention to the right amount.If we just want to exercise, instead of pursuing extreme cycling goals, each cycling is controlled between half an hour and one hour.Because less than half an hour, our body has not been fully mobilized, and there is no way to achieve the purpose of consume fat weight loss.For more than an hour, it is easy to cause people's fatigue and prone to accidental danger.

5. Who is not suitable for cycling

As a popular sport, riding is suitable for young and old, but there will be two sides of things, or some special groups are not suitable for this sport. So who is it?

First of all, people with wounds on the knee are not suitable for cycling, because the pressure on the lower body during cycling is relatively large. If the ride posture is incorrect, it is easy to cause damage to the knee.Suitable for cycling to prevent heavy injuries.

A respiratory systems have diseases.During the cycling process, a large amount of air needs to be used to obtain oxygen supplement. If the respiratory system has diseases, people who have diseases may cause danger due to insufficient ventilation during cycling.

6. Should you breathe with your nose or nose when riding

(1) Before cycling: Nose suction mouth call

Before departure, you must first adjust your breath through the way of breathing in the nose to make your body adapt to the rhythm of the movement in advance.

Method analysis: First close your mouth and inhale with your nose deeply, and slowly inhale until you can no longer inhale, then open your mouth to spit out your breath slowly.Qi ... Repeat 9 consecutive operations. The above operations are repeated.After doing it, you can start with your nose a few times with your nose.

(2) Pinglu ride: abdominal breathing

When riding, the body's oxygen consumption will increase, and the abdominal breathing can inhale more air, thereby increasing the oxygen absorption.

Method analysis: Close your mouth and roll your tongue to hold the upper jaw to prevent the air from staying too much in the mouth.Then use the nose to inhale deeply. At this time, it is obvious that the abdomen shrinks inside; when exhaling, you should try to spit out the gas as much as possible. At this time, the abdomen should be protruding out.It doesn't matter if you don't get used to it at first. If you practice consciously, you will slowly get used to it.

(3) When climbing: fast suction and vomiting

Compared with Ping Road, it takes more physical strength when climbing, so more oxygen is needed to supply muscle energy.At this time, although the oxygen absorption of the abdominal breathing is large, the relatively slow breathing rhythm cannot meet the needs. At this time, the breathing method must be converted.

Method analysis: When you start uphill, you can use the way of nasal breath before departure; be careful to slowly breathe and exhale.When you find that your breathing is getting more and more rapid, you need to speed up the breathing rhythm -close your mouth, quickly inhale with your nose, and then vomit quickly with your mouth.If you breathe more and more rapidly, stop the cart and adjust your breathing.

7. Which weight loss effect is good for cycling and Running

bicycles and Running are aerobic exercise, which can achieve the purpose of weight loss.The former is not so boring and more fun, but it will be tired when stepping on the body for a long time, and most of the bicycles exercise the lower limbs, and the leg muscles will be fully exercised.The latter is relatively boring and requires endurance support. At least 30 minutes of Running is required to achieve the purpose of burning fat, but the method is simple and easy to exercise, that is, the Running exercise can reduce the whole body.This is the advantages and disadvantages of cycling and Running to lose weight.In fact, it is difficult to compare which weight loss effect is. In fact, the amount of exercise has its own good.

Route recommendation for cycling

1. silk Road Journey

Lanzhou City Tianzhu Tibetan Autonomous County Wuwei City Zhangye City Jiuquan City Jiayuguan City Yumen City Guazhou County Dunhuang City.The whole journey is about 1100 kilometers.

Walking along the Hexi Corridor all the way, the monuments are dazzling. Dunhuang Mogao Grottoes, Great Wall Jiayuguan, Jiuquan Satellite Launch Base, Zhangye Great Buddha Temple, Wushoda, Small Great Wall Site, Beacon Terrace site.

2. The "finding green" journey in the desert

Urumqi City Dazaka City Turpan City a bowl of Quan Village Hami City Camel Circle Village Xingxingxia Town Liuyuan Town, Gansu Province Xihu Township Dunhuang City.The whole journey is about 990 kilometers.

From the desolate, dry, and lonely Gobi, to the fruitful and national oasis full of fruits, a sense of accomplishment will spontaneous.So I will continue to the road to find the next oasis.

3. Sichuan -Tibet Line

Chengdu Ya'an City Kangding County Yajiang County Litang County Batang County Mangang County Zuo Gong County Bami County Lingzhi County Gongbu Jiangda County Mozhu Gongka County Lhasa City.The whole journey is about 2200 kilometers.

The classic cycling routes in Tibetan are also the most beautiful scenery in the Tibetan route. Alpine grassland, rolling long river, and snow mountains appear alternately.This route attracts riders of different regions and different ages every year, and 119 classes are well known for the majority of riders.At the same time, this is also an extremely difficult line.

4. Ring Qinghai Lake

Qinghai Lake is surrounded by lakes, and clockwise is Heimahe Township Torima Gangcha County Xihai Town Xiyuan County, with a process of about 360 kilometers.

Traveling around Qinghai Lake is the most classic of many cycling routes, which is loved by everyone.Qinghai Lake is the Holy Lake of the Plateau, with beautiful scenery, and Bird Island on the northwest can be called the "Kingdom of birds".detailed

Is the cycling good?

1. Promote cardiopulmonary health

riding like Running is a typical aerobic exercise, and the biggest advantage of aerobic exercise is that it can enhance cardiopulmonary function. In the process of cycling, we need to breathe uniformly to ensure oxygen intake.increase lung activity.Therefore, riding is a good way to promote cardiopulmonary health.

2. Reduce the incidence of cardiovascular and cerebrovascular diseases

Long -term adherence to cycling can increase the number of hemoglobin in the body, increase the body's resistance, anti -aging, improve the efficiency of the cerebral cortex, reduce the incidence of cardiovascular and cerebrovascular diseases

3. Shrology of weight loss and soothing

weight loss should be an eternal topic we are pursuing.Because I was sitting in the office for a long time, I couldn't exercise, and for a long time facing the computer, the shoulders and neck soreness made each of us feel tired after work.And cycling can effectively alleviate this problem. Frequent cycling is not only a good way to lose weight, but also because of cycling, we need to look up the road ahead, so that the cervical spine problems of these low heads can also be valid.The long -term persistence can not only achieve the effect of weight loss, but also relieve our nervous muscles and relieve fatigue.

4. Shape muscle

riding can not only lose weight, but also improve and shape muscles, especially lower body, calves, thighs and hips.

5. Relax

cycling is also a few movements that can be emptied while launching.When our spiritual or mood is depressed, riding a bicycle and driving towards a beautiful road. At this time, our whole frustration mood can be relieved. Therefore, ride exercises are beneficial to reducing psychological pressure and preventing frustration.

6. Prevent hypertension

riding a bicycle can prevent hypertension. By exercise, blood circulation is accelerated, blood vessel pressure is reduced, and blood vessels can also prevent blood vessels and achieve the purpose of lowering blood pressure.

7. low -carbon environmental protection

riding can effectively reduce the use of cycling, reduce exhaust emissions, alleviate air pollution, and reduce the use of cars. The road will reduce congestion

8. increase oxygen intake

cycling aerobic exercise can take sufficient amount of oxygen, which is a motion that effectively burns fat.

9. Anti -aging

We can find that cycling is a full -body movement, with both hands to hold the handlebar, and the feet must be kept alternating to move forward, and your eyes must be seen in the surrounding environment in front. Therefore, during the cycling processThe coordination and exercise the speed of people's reactions, so it can prevent aging.

10. Free time

On the way to get off work, weekends, etc., as long as we want to ride, we can do it, without considering the gym queuing and other issues.

1. Is the wind mirror of the helmet?

When buying a cycling helmet, the helmet with a wind mirror is a good choice.Wind resistance and windproofness are important indicators to evaluate the safety performance of the helmet, and the helmet with wind resistance design can better resist the airflow when the bicycle is driving and reduce wind resistance and wind noise.This can increase your cycling experience while providing better security protection.

The cycling helmet in the wind mirror not only has better windproof performance, but also has more convenience and practicality.For example, some wind -resistant helmets are often equipped with detachable wind resistance baffle or wind resistance mirror, which can better protect the vision during cycling.However, when buying a Bicycle helmet with a wind mirror, you need to pay attention to the following points:

1. Wind resistance performance:When buying, you need to pay attention to the helmet's good wind resistance performance, which can effectively resist the airflow of bicycles when driving.You can view the certification logo and test report of the helmet to understand the evaluation results of its wind resistance.

2. Adaptability:Bicycle helmet with a wind mirror needs to be paired with your Bicycle helmet to ensure that the helmet can closely fit the head to prevent wind and sand from invading.When buying, you can try to wear a helmet to check its fit and comfort.

3. clean and maintenance of the lens:The helmet with good wind resistance is generally equipped with a detachable windshield or a wind barrier mirror. It is necessary to pay attention to its cleaning and maintenance.If the surface of the baffle or goggles is dirty or scratched, it will affect the windproof performance, so it needs to be cleaned or replaced in time.

In short, when buying a cycling helmet, you can choose a helmet with wind resistance design to better protect yourself.It is necessary to pay attention to its certification signs, adaptability, lens cleaning and maintenance to ensure that it can effectively provide security protection.

2. Is the wind mirror riding helmet suitable for wearing glasses?

Wind mirror cycling helmet can be suitable for people wearing glasses, but you need to choose the appropriate model and size. It is recommended to choose built -in glasses racks and open -designed wind mirror cyclists.

As we all know, riding helmets is usually relatively close, and people with glasses are easy to feel uncomfortable.The design of the wind mirror cycling helmet is usually relatively loose, and the person wearing glasses will be more comfortable to bring the helmet.Therefore, for people wearing glasses, wind mirror riding helmets are a good choice.Of course, it is also important to choose the appropriate wind mirror riding helmet model and size.How to choose a wind mirror riding helmet suitable for wearing glasses?

First of all, you need to pay attention to the wind mirror riding helmet of the built -in glasses rack.This kind of helmet usually sets a glasses rack internally to fix the glasses to avoid shaking during cycling.Secondly, you need to choose an open -designed wind lens helmet.The lower jaw part of the open helmet is relatively loose, which can adapt to different facial shape and glasses size, and it is more suitable for people with glasses.In addition, you need to choose the appropriate wind lens helmet size according to the size of the head circumference to ensure that the helmet pastes the head, so that it will not blur the sight or cause excessive eye pressure.

In short, if you are a rider wearing glasses, choose the appropriate wind lens helmet to ensure safety and comfort.Finally, don't forget to choose a standard helmet and wear it in a prescribed manner to ensure cycling safety!

1. How much is a Bicycle helmet?

The price of a Bicycle helmet varies from factors such as brands, models, materials, functions, and sales channels, so a fixed price cannot be given.Generally speaking, the price of Bicycle helmets ranges from tens of yuan to hundreds of yuan.Economic helmet prices may be around tens of yuan, suitable for consumers with limited daily cycling or budget.And high -end brands, professional -level or more helmets with more special features, such as a helmet with a full helmet, wind mirror or communication system, the price may reach hundreds of yuan or even higher.

2. The difference between expensive and cheap Bicycle helmets

1. Materials and crafts

Low -priced helmets often use cheaper materials. For example, EPS polycopenyethylene foam is used as a lining material. The quality of the shell material and beam band may be unsatisfactory.These materials may be lacking in protective performance and durability.

High -priced helmets may use more high -grade shell materials, such as carbon fiber, and more comfortable lining and bands.These materials not only have better protection performance, but also provide better wearing comfort and durability.

2. design and function

The design of low -cost helmets is relatively simple and the function is relatively basic, which mainly meets basic head protection needs.

High -priced helmets may apply more advanced design concepts and functions, such as pneumatic design, MIPS buffer technology, etc. to improve wearing experience and security.These technologies can effectively reduce the rotation power of the head in the impact, thereby better protecting the head from damage.

3. brand and premium

Due to its brand value and market positioning, its product prices are usually relatively high.brand premium is an important factor in high -priced helmets higher than low -priced helmets.In addition, well -known brands often pay more attention to product quality and after -sales service, so their helmets are usually more guaranteed in terms of quality and reputation.

4. Safety standards and certification

Although low -priced helmets also meet basic security standards, they may perform poorly in some high -level security testing and certification.

High -priced helmets often pass more and higher Levels of security testing and certification, such as CE and CPSC to ensure their safety performance in actual use.

5. Wear comfort and applicability

Low -priced helmets may have certain limitations in wearing comfort and applicability, such as limited size selection and not soft lining.

High -priced helmet pays more attention to wearing comfort and applicability. For example, it provides a variety of size selection, adopts soft and comfortable lining, etc. to meet the needs of different riders.

In summary, the difference between the expensive and cheap Bicycle helmets and cheapness are mainly reflected in the aspects of materials and technology, design and functions, brands and premiums, safety standards and certifications, and wearing comfort and applicability.Consumers should make reasonable choices according to their needs and budget when purchasing.If the budget is limited, you can choose a high -cost mid -range helmet; if you pursue better protection performance and wear experience, you can consider buying professional -grade helmets for high -end brands.

1. What is the difference between the Bicycle helmet and the motorcycle helmet

1. design difference

motorcycle helmets are usually full helmets, tightly wrapped, winding mirrors, and no breathable holes. This design aims to provide comprehensive head protection and suitable for high -speed driving environment.In contrast, the Bicycle helmet design is simpler, mostly half helmet type, and there are more breathable holes. This is because the bicycle is relatively slow and does not need to be fully closed.

2. Material difference

motorcycle helmets use stronger materials, such as PC ABS alloy materials, glass fiber reinforcement, etc. These materials are not only strong, but also effectively absorb the impact when colliding.The Bicycle helmet pays more attention to lightness and breathability, and the material used is relatively light.

3. security

Although both helmets can protect the knight's head and prevent or reduce damage when they are impacted, the Bicycle helmet is not as safe as a motorcycle helmet, especially the half -helmet design.

4. Use

motorcycle helmets are mainly used for motorcycle cycling, providing comprehensive protection of 360 degrees, while Bicycle helmets are mainly used for bicycle cycling. The design is more lightweight and breathable.In addition, the Bicycle helmet also has a two -purpose design for highway and highway mountains.

2. Can the Bicycle helmet be used as a motorcycle helmet?

Although the Bicycle helmet and the motorcycle helmet are similar, their safety standards, design and materials are significantly different.Bicycle helmets are usually light and breathable, suitable for low -speed cycling; motorcycle helmet needs to be more strong and protective to protect the rider's head safety when driving at high speed.Therefore, it is not recommended to use the Bicycle helmet as a motorcycle helmet.In order to ensure their own safety, motorcycle riders should choose a professional motorcycle helmet that meets safety standards and suitable for their head circumference.

1. How to use the Bicycle code watch

The working principle of the bicycle sheet is that the sensor captures the information brought by the inductive magnet when the car rotation is rotated. The sensor code is transmitted to the code watch.

Function display

1. Automatically display.Press the function button (the big button below the code watch), and only the word AUTO appears. At this time, the code watch automatically displays the riding distance, time, total mileage and clock with a interval of 1 second.

2. Manually display.Press the function button, the word KM appears, indicating that the travel distance is displayed at this time;

Press the function button to appear alarm clock pattern, indicating that the travel time is displayed at this time, and the accurate display of the second;

Press the function button, and the word appears, indicating that the cumulative cycling distance that starts with the code watch at this time is displayed.

3. The code watch is clear.Pressing the function button is not less than 3 seconds. At this time, the numbers on the code flickering are flickering. Continue to hold it until the clear is cleared. The clear zero does not affect the cumulative riding distance.

Use setting

This function determines the correct use of the code watch, which is very important.The main function is to enter the car wheels, adjust the clock, change the speed unit, and turn on the automatic display function.

Enter the setting interface.Press the setting button on the back of the code watch for 3 seconds, and set the word, that is, enter the settings interface. At this time, the four -digit number displayed below is the wheel length. At this time, press the function button to enter the next function settings interface.

Exit the setting interface.Press the settings key for 3 seconds to return to the use state.

2. How to install the Bicycle code watch

1. Install the base of the code watch.

First install the base of the code watch. The back of the base has foam glue. Tore off the yellow plastic surface, you can stick it on the handlebar, and then use a rubber band to walk around a circle, stuck in the card slot on both sides of the base.The bottom of the code is firmly fixed on the handlebar.

2. Next installation header.

The inductive line is wrapped around the brake wire, until you need to install the position of the sensor, the sensor can be installed in the middle of the axle and the brake in the front of the front rod.

The installation method is similar to the installation base. After selecting the position of the sensor, press it with your fingers, and then use a large rubber band to circulate around the car, and buckle the rubber band into the card slot of the sensor.

3. Instant induction magnets.

The induction magnet needs to be installed on the steel wire banner of the tire, which can be facing the position of the sensor.After the soft magnet is put on the steel wire, the iron rings in the installation bag are stuck from the bottom to the groove of the magnet from the bottom to the groove.This is the best induction effect.

After this code is installed, the next time the wheels are adjusted, so the data read is accurate.

4. Setting perimeter parameters of bicycle codes

How to set the wheel diameter of the bicycle codes?Put the code watch with an angle of 45 degrees on the base, press it slightly, and rotate it counterclockwise.Then look for a straight line on the road. Generally there are cement floor. People ride on the car and adjust the nearest position of the valve core of the tire to keep the nearest position on the ground.The distance between the measurement is the perimeter of the wheel, so the measurement is more accurate than the reference value of the tire on the instruction manual, because when the person is riding on it, the tire pressure will change.The value is fine.Specific settings can be adjusted to the WHEEL SIZE menu and fill in the preset value.

Kind tips:The setting of the Bicycle code watch needs to be set according to the purchased code table brand, as well as models (such as mountain vehicles, road cars, and station wagons). Different brands have different models with different code table settings.Different brands and different installation details. Different models generally need to understand when debugging the code table data.Therefore, carefully read the manual before installing the bicycle codes.