As autumn is coming, the human body tends to feel tired and sleepy. With proper outdoor exercise, the body gets more oxygen, which helps refresh the mind and improve the quality of sleep. Check more autumn cycling tips here.
Outdoor cycling is a combination of aerobic and anaerobic exercise, which helps improve the vascular function of the whole body, promote bone health and prevent osteoporosis, as well as improve cardiorespiratory function and enhance muscle strength.
Make sure you get enough sleep before riding to ensure that you have a good mental state during the ride. Have supplement food appropriately, and do a good warm-up exercise before you start to avoid strains and sprains during the ride.
It’s best to have all your rain gear on hand as there is a lot of rain in autumn. If it is a long ride, it is best to bring a piece of clothing to avoid getting cold and sweat.
The dress code should follow the three principles of windproof, breathable and warm.
According to experienced riders, you can choose to wear quick-drying underwear with long-sleeve cycling jersey on top and fleece cycling pants or fall pants on the bottom.
No matter what the temperature is, wearing quick-drying underwear in your autumn riding is a must. If you do not have quick-drying underwear, you can choose material similar to the short-sleeve riding clothes instead, so you can keep the ride dry and avoid catching a cold.
To carry out any sport, ensuring your own safety is a prerequisite. We must wear a good helmet and plan our route in advance to avoid getting lost and getting injured.
The most important purpose of mastering the correct riding posture is to avoid injury. The correct riding posture is: lean slightly forward, straighten both arms, tighten the abdomen, use abdominal breathing method, parallel both legs and the beam of the car, knee and hip joints to maintain coordination, and pay attention to grasp the rhythm of riding.
Autumn Cycling Tips
Choose the right seat and height for you. The key to deciding whether the seat is comfortable or not is the shape of the seat design, as well as the seat installation height and position. Too high seat installation position will make people in the process of riding can not maintain a stable posture, increasing the friction area, while too low installation position will increase the pressure of human contact parts.
Pay attention to rest during riding, avoid maintaining the same posture for a long time, and try not to ride on rough roads for a long time.
Do not be a “weekend warrior”. Exercise regularly and combine various forms of exercise to avoid short bursts of cycling. When riding for long periods of time, do a good job of warming up before you start and relaxing afterwards.
Hydrate on the way. Although you don’t sweat a lot on a fall ride, your body will lose a lot of water. However, taking some sports drinks can reduce the fatigue after riding and help you recover.
When you encounter curves on the downhill, you should slow down in advance and avoid large cars, don’t climb blindly, and don’t risk overtaking. When riding, pay full attention to the surrounding movements.
From a safety perspective, it is not recommended that older people or children under the age of 12 ride independently, especially on traffic roads.
If you want to lose weight through cycling, you can do moderate intensity cycling exercises, taking a gradual approach to cycling, lasting at least 20 to 30 minutes each time. Once the body reaches a certain level, try increasing the intensity and riding time.