Bicycle is a kind of rickshaw, and its running speed is not only affected by the performance of bicycle itself, but also by people's physical quality. However, can you really ride fast as long as you have good physical strength? Maybe a knight with good physical fitness may lose a person with a little poor physical fitness. One possibility of this situation is riding posture. Posture is the main factor in the performance of any sport. Without correct riding posture, it is almost impossible to get good results in riding. The following will introduce the adjustment of bicycle riding posture one by one.
First, the height of the cushion
The height of the cushion affects the stretching degree of the foot. The cushion with too low height is too high, which makes the leg muscles unable to fully stretch when pedaling and turning, and it is impossible to pedal hard, which is easy to cause leg fatigue. If the height of the cushion is too high, it will also reduce the pedaling force, and at the same time, due to the excessive stretching of muscles during pedaling, it is easy to cause leg cramps and even sports injuries. The following formula can be used as a reference for determining the height of the seat cushion:
Span length × 0.885 = the length from the central axis of the toothed plate to the upper edge of the cushion (measured along the vertical plate)
The height of the seat cushion calculated by the formula can be slightly adjusted according to the different pedaling habits of individuals, and the gap of about one centimeter can be adjusted up and down.
Second, the front and rear position of the cushion
When riding a bicycle, in addition to the downward extension of the legs, there is also an important factor that affects the pedaling force, that is, the forward extension of the feet when pedaling. If the cushion is too far away, it will cause the foot to pedal forward too much, which will make the stability of pedaling rotation worse and weaken the strength. If the cushion is too far away, it will cause the thigh to stretch forward naturally, which will reduce the pedaling efficiency. The way to determine the front and back of the cushion is to sit on the cushion, step on the pedal with the sole of your foot, turn the pedal to the level of the crank and the ground, and adjust the joint bone at the root of your toe above the pedal shaft. At this time, when viewed from the side, the vertical line at the front edge of your knee should be in a straight line with the pedal axis. At this time, it is most efficient to step on your hips and feet in the best relevant position. Otherwise, if your knees are backward, adjust the mat forward, and if your knees are forward, adjust the mat backward.
Third, the height difference between the handle and the cushion.
Most people often intuitively think that riding a hunchback will make them more tired, but every athlete rides a hunchback. Don't they have backaches? Obviously, the average person's idea is wrong, or are the players crazy? Let's do an experiment. Now you stand up straight and push down with your feet. Bend down with you and push down with your feet. You will find that the strength of bending down and stepping on the ground is much greater than the strength of standing up straight. So is riding a bike. Bending down is more powerful than riding straight, but the so-called bending down here doesn't really bend your spine, but straightens your back with the joint of femur and pelvis as the bending point, so that you can pedal naturally and forcefully. The way to make this gesture on a bicycle is that the cushion is higher than the handle.
When the size of the frame conforms to the figure of the cyclist, the height difference between the cushion and the upper edge of the handle is the smallest, and four centimeters is the jumping point. The higher the rider, the longer the rider, and the greater the height difference between the seat cushion and the handle. If the height difference of the cushion handle is less than 4 cm, it means that the frame is too big for the cyclist; if the height difference of the cushion handle is too big (for example, the cushion is pulled too high), it means that the frame is too small for the cyclist. As for the height difference of the handle of the cushion, it is usually based on the coordination and comfort of the rider's body. Usually, the height difference of the rider's cushion handle will not be too big at first. With the accumulation of rider's experience, the riding posture will be more and more like a rider, and the height difference of the handle of the cushion will be better.
How to step on it
At first glance, what kind of question is "how to step on it"! Does anyone know how to pedal a bike? From the perspective of bicycle "sports", we can boldly say that most cyclists don't know how to pedal efficiently, and the difference between them lies in the so-called "efficiency". Pedaling is very different from efficient pedaling. Generally, pedaling only allows the bicycle to move forward, while pedaling efficiently is to maintain the high speed of movement, even to make aggressive acceleration at any time, or to follow the sudden acceleration of the marching group. The key to reach this standard is pedal speed (revolutions per minute). In fact, the kinetic energy of a bicycle comes from the pedaling speed, just like the engine speed of a car, it must be above a certain speed to exert its horsepower output, and the pedaling speed of a bicycle to exert its horsepower is usually 90~ 120 rpm on a flat road section and 70~80 rpm on a climbing road section. No matter what road section, when the speed is insufficient, it is impossible to output enough kinetic energy. At this time, the bicycle will feel heavy when riding, and you can't ride fast, the climbing has been turned off, and the level road can't get up quickly. But if you ride too fast, you will feel that you are wasting your energy and desperately turning your feet. Breathing is easy and my feet are sore. Therefore, practicing your pedaling speed has become the primary exercise item of riding.
How to ride a bike safely with variable speed
Many people often complain that there are too many road cars and motorcycles, so it is not safe to ride a bike. In fact, even if the whole road is designated as a bicycle lane, will it become a paradise for cycling? In fact, not necessarily, a bicycle lane does not guarantee that cyclists will not collide with each other and fall down by themselves. If you feel dangerous, ride slowly. If there are more cars, everyone will obey the order and there will be no problem.
Basically, the road will not threaten passers-by, but passers-by themselves are the source of danger on the road. For cyclists, when we complain about the dangers posed by motorcycles, do we create the dangers ourselves? The key lies in the cultivation of safe riding habits. Safe riding can be divided into two parts: the habit of respecting road rights and safe riding techniques;
Respect the right-of-way riding habits
On ordinary roads, any pedestrian or vehicle has the right to drive in them. As long as it doesn't interfere with other passers-by, we can drive, ride bicycles, drive oxcarts, ride horses, and run or walk on Yi Bei Highway. The key for all passers-by to drive smoothly on expressway is to respect each other's right to use the road. Slow people should not get in the way, and fast people should not oppress slow people.
1. Ride by the roadside:
Riding on the side of the road is the first rule of riding safety, because in most cases, all vehicles on the road are faster than bicycles. If bicycles occupy the driveway, it is no wonder that other power vehicles are rude to bicycles. In practical experience, many cyclists are tired when going uphill, and when they forget themselves when going downhill, they will unconsciously ride to the middle of the road. Therefore, it is suggested that cyclists should always remind themselves not to interfere with others.
2. Pay attention to the cars coming from behind:
A big difference between a bicycle and a car or motorcycle is that it is very quiet. There is a car coming from behind, and it can be heard from 100 meters away. If a car approaches from behind, you don't hear it, and you don't try to ride to the side, then you are responsible for what happened.
In addition, when you have to deviate from the current straight line, such as turning or avoiding obstacles in front, remember to look back to see if there is a car coming behind. Because all the cars are faster than you, if you suddenly deviate from the route or turn, the car behind a short distance may not react and hit you, so it is hard to say that it is someone else's fault.
3. Show your exercise:
Just like driving a car with a turn signal, let other vehicles know your intention. Proper gestures can let others know whether you should slow down and make way for your right to travel.
4. 30-40% before and 70-60% after attention distribution
From the description of the first three riding techniques, you should understand why the distribution of riding attention is the first 30~40% and the last 70~60%.
Safe riding technology
Safe riding technology refers to the bicycle control skills that cyclists should have that affect driving safety. This involves how to ensure the safety of personal driving without offending me.
1. Brake with both hands at the same time:
If you brake only after braking, the braking effect will be insufficient, and the wheels will fall off when the speed is fast; If you only brake the front brake, it is easy to cause front rollover. Only when both hands brake at the same time can the proper braking effect be achieved.
2. Appropriate braking distance:
Know the braking performance of your car and don't brake too late to avoid collision; Even if the braking effect is good enough to lock the wheels, you may still fall out of control; In particular, the acceleration of gravity on downhill sections will make the speed faster. If you are not familiar with it, you can brake all the way down.
3. When going downhill, the body's center of gravity moves backward:
When going downhill, the body's center of gravity moves backward, which can increase the stability of downhill.
4. The foot of the car when turning:
In order to increase the balance when cornering, the left foot is on the top and the right foot is on the bottom when turning left, and the right foot is on the top and the left foot is on the bottom when turning right, so as to increase the stability of cornering.
5. Appropriate gear selection:
The speed change gear of bicycle is designed to overcome the terrain fluctuation. When going uphill, you should shift to low gear in advance to avoid falling down when stepping uphill. When going downhill, high gear should be used to avoid losing balance due to idling when unconsciously stepping on gear.