Riding precautions

The current temperature still makes people feel very hot, riders must pay attention to these when riding.

1. The riding time should be controlled. It is recommended to choose to leave early and return late to avoid the hottest time. Ride when the sun just rises. The carbon dioxide that has precipitated overnight will be scattered by the sun. At this time, the air quality It is also the best. Many white-collar workers have to work during the day and don’t have time to ride. They can only choose to ride at night. Night riding is fine, but at the present stage of the epidemic, it is still necessary to reduce going out.

2. Before leaving, think about whether you slept well last night. Sleep is very important for sports performance. Sleep can affect the performance of all parts of the body. Adults sleep for about 8 hours a day, but many riders are participating once. The various sleep problems that appear before the race will directly affect the performance, so learn to manage the rest time and make riding easier.

3. Drink water is also particular. Don’t just drink water. It is very important to supplement electrolyte drinks, especially for long-distance riding. If you only drink mineral water, you will be prone to leg cramps. Electrolyte drinks are mainly used to prevent cramps. You need more than water. Sports drinks containing electrolytes are more needed, and the key is that this kind of drink is better to drink. Electrolyte drinks are only an aid, and the main body’s water cannot be less, and maintaining adequate water is also very important.

4. It should be noted that when we are riding, we should choose cycling clothing that is breathable and easy to wick away perspiration. If you don’t consider wearing sleeves, you can apply sunscreen to the exposed areas of the skin.

5. Diet is also very important. Because the weather is still in the hot stage, there is no appetite after exercise. During exercise, blood is redistributed and more blood flows to the exercise system. The blood in the internal organs is correspondingly reduced, and the blood in the gastric mucosa decreases after appetite. It will reduce appetite, just as people don’t want to eat when they are nervous. Of course, if you can’t eat anything in hot weather, you can choose an energy bar.

6. Always pay attention to the heart rate. At high temperatures, the resting heart rate of ordinary people can easily reach 110/min. It is easy to get tired and harder to recover. If you use a heart rate belt for training or riding, try to keep riding within the heart rate acceptable to your body to avoid accidents.