Preparation before riding

1- 10 minutes:

Do some upper body activities to get the bike ready for the road, such as doing 25 push-ups, then fill the kettle with water and put it on the kettle rack; Do ten sit-ups again, and then fill the car with tire pressure; Do another 25 push-ups and then do a brake check; Finally do 10 sit-ups.

1 1-20 minutes:

Ride on the road and warm up while riding. First, at a low speed, with a pedaling frequency of 80 revolutions per minute, I feel that I can pedal forward with a little force. Then gradually increase the pedaling speed to 100 rpm, which can increase the transmission ratio (high gear) and return to the pedaling speed of 80 rpm. Then it gradually rises to 100 rpm, and then shifts to a higher gear; This repeatedly improves the intensity of exercise. After ten minutes, you should be sweating and slightly out of breath.

The next 25 minutes is the real training. If you want to increase the training effect, you should add some high-intensity training, such as riding a long slope at an intensity of 80-90% of your highest heart rate. Carry out a test ride for 8- 16 km, and the intensity is 85% of the highest heart rate of the individual.

The above is the preparation work before cycling, so it must be done well to prevent accidental injuries such as muscle strain during exercise.

Note: Riding is different from other sports and looks relaxed. In fact, there are many potential dangers. Therefore, I personally suggest that the landlord must wear a helmet, knee pads, wrist pads and elbow pads to avoid joint damage.

Pure hand rubbing, hope to adopt!