The temperature is relatively low in winter, and the human body consumes a lot of heat. In dressing, we should first consider the three principles of windproof, ventilation and warmth. The restriction of wind protection refers to reducing the direct contact with cold air outside the body, causing physical discomfort. Ventilation refers to the natural perspiration of the human body. After removing heat, hot air and water vapor will not stay in clothes and will be discharged quickly. Keeping warm means keeping your body warm. Equipment and clothing should be as bright as possible, which is easy to attract the attention of vehicles on the road, and safety is the first.
1, temperature 5 ~ 15 degrees.
You can choose the combination of upper body quick-drying underwear+long-sleeved cycling clothes, lower body fleece cycling pants or autumn pants+cycling pants. The temperature is not very low, and the heat consumption during riding is not very large. Quick-drying underwear and cycling clothes are breathable. Some quick-drying underwear has a thick layer of fiber on the chest, and the riding pants are tight, which effectively reduces the direct contact between the oncoming wind and the legs, and reduces the resistance and heat loss.
The temperature is 5 degrees below zero to 5 degrees above zero.
You can choose the combination of upper body quick-drying underwear+fleece+windbreaker, lower body long and thick cycling pants, or short cycling pants+wool pants+sweatpants. At present, the advanced winter cycling clothes are generally designed with inner fleece and outer windproof materials, which are very suitable for cycling activities at this temperature.
3. The temperature is below -5.
Short-distance cycling is recommended, with quick-drying underwear+fleece+coat, and thermal underwear+thick cycling pants can be considered for the lower body.
What should you pay attention to when riding a bike in winter: keep warm outdoors.
Choose full-fingered gloves in winter, and reinforce the back of your hand to avoid accidental head injury. If the gloves feel cold, you can wear a pair of thin white gloves inside and gloves outside.
Sports scarves are few choices, and popular magic scarves can be transformed into various shapes and uses.
Before riding a bike, you must warm up, shake all joints of your limbs and gradually relax your muscles, so that your body's adaptability can be improved and your pressure can be released. Pay attention to control the time. Raise your legs, move your legs, and stretch your joints and ligaments. Waist twisting is very important. The waist is an important hub of the human body, so you must warm up. Touching the soles of the palms is a good way to exercise people's ligaments all over the body, and it is less difficult and suitable for most people.
Breathe through your nose and exhale through your mouth when riding a bike to avoid cold air invading your mouth.
Water should be replenished in time after exercise, and warm water is the best.
Don't take off your clothes immediately after exercise in case you catch a cold.
What should I pay attention to when riding a bike in winter: riding posture
Riding a bike is not just as simple as pedaling with your feet. The most important thing is the posture of riding. Stretch your back, lean forward slightly, relax your shoulders, straighten your arms naturally and lean against the handle. The height of the saddle should be adjusted, neither too high nor too low.
1. The right leg bends forward, and the thigh and calf form a 90-degree right angle. Kneel on your left knee, put your toes back, keep your upper body straight, bend your elbows back, and put your hands behind your pelvis. Pull your hips back, keep your upper body straight, then lean forward, move your center of gravity forward, straighten your right leg, touch the ground with your heels, and open your hands and fingers.
2. Stand with your legs shoulder width apart, keep your back straight, hold your chest and abdomen, open your shoulder blades, lift your arms horizontally, open your fingers completely, and rotate your wrists back and forth to stretch your arm muscles.