Cycling is a great sport that's convenient and affordable for people of all ages,fitness levels and exercise goals.
When you're ready to ride,all you need is a bike or electric bike,a set of protective gear and a bottle of water.During the ride,you can either do high-intensity interval exercises(ride at high speeds on a safe road until failure,then ride slowly to recover after failure,and then repeat the above cycle),or you can do cardio Practice(riding slowly at low to medium speeds).
The growing trend of smart cycling is that riders can not miss these cycling tips.
1.Body posture during cycling
1) Seat height-it may affect power output.
The seat height is the key to power output,so we should adjust the seat height first before the ride starts.
The best seat height means that when the pedal is at the bottom dead center,the rider's legs can reach a fully extended natural posture,and the extension angle of the knee joint is about 35-40 degrees.If the saddle height is too low,the quads and glutes won't be able to generate enough power because these muscles won't be at their optimal length.If the saddle height is raised,the knees are hyperextended,causing the rider's legs to lose control of the pedals and generate less force.
2) Seat position-effectively prevent knee pain while riding
After we have determined the height of the seat,we also need to determine the front and rear positions of the seat.The fore-aft position of the saddle can affect pedaling power,avoid sports injuries,and help the rider maintain his balance.
The fore-aft position of the saddle determines the relative position of the knee and hip joints to the feet and pedal interface.At the 3 o'clock position in the pedaling cycle,if the knees and hips are too far back relative to the feet and pedals,it will be difficult to generate ideal power output when pushing forward.Conversely,if the knees and hips are too far forward relative to the feet and pedals,then the patella is put under greater stress and knee pain occurs.
Find the correct saddle position
3) Knee trajectory-the most controversial so far
Most people believe that the hips,knees,ankles,and feet should be on the same vertical plane during cycling,and their motion trajectories should be straight up and down in order to generate power more efficiently and transmit it to the pedals,because the straight up and down motion path is the shortest,so such a trajectory is also more"economical"(wasting less energy).However,so far,no research has been able to verify this statement.Therefore,as your riding experience increases,you will gradually understand your knee movement trajectory.If you have no pain or injury,it is not recommended that you forcibly correct your knee movement trajectory.
2.Matters needing attention during riding
1) Check vehicle condition
Remember to check the condition of the vehicle before each ride,for example:check whether the tire pressure is normal;check whether the handlebars,seat,and wheels are installed firmly;check whether the chain is intact;check whether the brakes are sensitive,etc.
2) Cycling safety
Be sure to wear safety protection equipment(helmet,knee pads and elbow pads,gloves,etc.)when carrying out cycling activities;bicycles should have headlights and taillights,and lights should be equipped if riding at night.
3) Control time
Hip pain is very common among riders of all levels and is usually the result of riding too long.During riding,if you experience hip pain,get off the bike and rest until the pain subsides before continuing.