Correct riding posture:

1, arm slightly bent. At this time, because you need to cushion the vibration, you can't put all your strength on your shoulders. The position of hands should be basically the same as the width of shoulders.

2. The seat bag should be slightly tilted forward, instead of being flat or backward like many recreational vehicles, so as not to oppress your prostate excessively, and when riding, the seat bag is used for leaning instead of sitting. Remember this, you should let most of your weight be supported by your thighs;

3. Height adjustment of sitting tube: When both feet step on the bottom, the knees can basically be straight but slightly bent. The principle is not to hit your knees until you need to twist and pedal when riding.

4, pedaling part: the forefoot is conducive to your use of calf strength, which is also the part you can practice first when you lock your feet in the future.

5. Pay attention to the pedaling frequency when riding. It is best to keep a relatively constant pedaling frequency (such as 90/ min) and try not to use the maximum gear. A more suitable gear is to put the front gear in the middle and then shift to the second or third gear, such as a 3*8 hill. The appropriate cruising gear should be about 2*7, so the cruising speed should be in the early 30s while maintaining a pedaling frequency of 90. The advantage of this is that you can achieve the best leg shape and fat reduction effect (that is, low strength, high frequency, high heart rate and long time). At the same time, it can keep the balance of thighs and exert strength, which is also good for sitting posture.

6, the back should be basically straight, slightly bent upwards to maintain elasticity. The sequence of your pedaling should start from the waist and buttocks, and the waist and buttocks should be stretched moderately to drive the thighs, and then the calves.

The control of riding time in mountainous areas mainly depends on your physical strength, strength and other personal factors. If all the 200KM mountain roads are uphill, it may be difficult for you to keep cruising at 16KM/H, and even many people need to get off at these sections, so it is difficult to give a judgment at this time. Under normal circumstances, road bike experts can walk about 400KM of mountain roads (up and down) a day, while the farthest mountain bike I have ever seen seems to be no more than 300KM a day. There are not many people around me who can walk 200KM a day on the mountain road, so I estimate it will take you a day (leave at 8:00-9:00 and come back after 2 1:00).