How to prepare before a bike ride? (2024)

Wearing safety equipment

1.Riding helmet: This is the most important piece of safety equipment that protects your head and reduces the risk of injury in the event of an accident. When choosing a helmet, make sure it is the right size, is comfortable and meets safety standards.

2.Cycling glasses: can effectively block the wind and sand, insects and other foreign objects into the eyes, while anti-ultraviolet rays, protect the eyes from glare damage.

3.Riding gloves: to increase the grip on the hand, to reduce the pressure caused by long hours of riding on the hand, and simultaneouslyin the fall can provide additional protection. It would help if you chosegloves with sweat-absorbent and breathable materials, as well as styles with protective pads in the palm area.

4.Cycling shoes: shoes designed for cycling can work better with the pedals to improve pedalling efficiency while providing good support and comfort.

5.Cycling clothing: with breathable, quick-drying performance of cycling clothing can improve the comfort of riding, some cycling clothing also has a certain protective function.

6.Lights and taillights: lights for front illumination, to ensure that the night or low light when the line of sight is clear: taillights to remind the rear of the oncoming traffic, increase the visibility of the ride.

7.Knee and elbow pads: for beginners, knee and elbow pads can protect the joints from injury in the event of a fall.

8.Water bottle and water bottle holder: to provide water during the ride, and to maintain physical condition.

9.Chronograph/Smart Watch: Used to record data such as distance, speed, heart rate, etc., to help track your training progress.

Stretching before and after riding

Hip and Pelvis Stretching: Hold on to the handlebars or seat of the bike to maintain balance, step one leg forward and bend the front knee so that the front thigh is parallel to the ground. Straighten your back leg keep your heel on the ground and keep your upper body straight to feel the stretch in your hip. Hold for 15-30 seconds, then switch to the other side. This action can enhance the flexibility of the hip (the uppermost part of the thigh joint) and pelvis.

Stretch the back and shoulders: hold the handlebars of the bike with both hands, then exhale as the upper body slowly tilted forward, try to let the chest close to the handlebars, and then straighten the arms, feel the stretch of the back and shoulders, hold for about 15-30 seconds. This action can relax the waist, and at the same time is conducive to stretching the knees, back, ankles, Achilles tendon and other parts.

Basic Riding Skills

1. Correct sitting posture and grip: Adjust the seat height to a state where your legs are slightly bent when your feet are placed flat on the ground; when holding the handlebars, keep your elbows slightly bent to help keep them flexible.

2. Smooth start: When starting, put one foot on the ground for support, and the other foot on the pedal corresponding to the low gear, slowly applying force, and at the same time, take the supporting foot off the ground, and accelerate smoothly.

3. Effective shift: uphill in advance of the lower gear, easy to pedal downhill can be appropriate upshift, the use of inertia skidding. When shifting gears, try to avoid shifting gears when the pedal force is the largest, to avoid damage to the transmission system.

4. Braking skills: the use of front and rear wheel brakes should be balanced, and the emergency priority light after the brake, to avoid holding the dead slip. Downhill in advance judgment, progressive braking, to maintain control.

5. Turning skills: into the curve before the appropriate deceleration, the body tilted inward line of sight to the exit of the curve, the outer foot pedal down, the inner foot slightly lifting, to maintain balance and stability.

6. Observation and pre-judgment: always pay attention to the surrounding environment, pre-judgment of pedestrians, vehicle dynamics, and the use of hand signals to indicate the intention of turning or stopping.

7. Pedal frequency control: maintain a stable pedal frequency (revolutions per minute), generally recommended in the 80-100RPM, to help improve efficiency and reduce fatigue.

8. Preathing and rhythm: learn to breathe deeply, and pedal frequency coordination, maintain an even breathing rhythm, help to improve endurance and relax the body and mind.

9. Emergency Avoidance: When encountering obstacles, stay calm, turn the handlebars slightly to avoid them, and avoid sharp turns or emergency braking.

10. Night riding safety: night riding must be equipped with front and rear lights and reflective clothing to ensure that they are visible while reducing speed, ride carefully.

Riding precautions

1. Check the vehicle: check all parts of the bike before departure, including brakes, tyre pressure, chain, transmission and lights (night riding), to ensure that everything is normal.

2. Obey the traffic rules: riding should strictly abide by the road traffic rules by the lights, do not run red lights, do not ride on the sidewalk, the use of hand signals to signal turning or stopping.

3. Reasonable planning of routes: choose routes suitable for your skill level, try to avoid busy or complicated road sections, and use cycling maps or navigation software to plan.

4. Gradually increase the difficulty: riding distance and intensity should be gradually increased, and avoid sudden and drastic increases in training volume, so as not to cause excessive fatigue or injury.

Choosing the right bike

Confirm the purpose of riding

1. Daily commuting: Choose a bike that is suitable for daily commuting, focusing on comfort, durability and practical features, such as the convenience of mounting a cargo rack and the simplicity of daily maintenance.
2. Fitness: Fitness riders should pay attention to the efficiency of their bikes, and choose a model that helps enhance cardiorespiratory fitness and muscle toning, with the key to lightweight construction and an efficient drivetrain.
3. Long-distance riding and adventure: Riders who want to go on long-distance rides and adventures need to focus on the stability and carrying capacity of the bike, make sure there is enough storage space (such as bottle cages and luggage racks) and choose comfortable saddles and handlebar grips to enhance the experience of long-distance riding.
4. Competitive Racing: For riders who participate in road cycling competitions, choosing a professional-grade road bike is crucial. These bikes are usually very lightweight, have excellent aerodynamics, and have high-performance components such as top-of-the-line shifting systems and carbon fibre frames.
5. Recreational: If the main purpose of riding is to enjoy the scenery and relax, comfort and aesthetics are likely to be the primary considerations, so choose a road bike with a sleek design and a relatively upright riding position, as well as a comfortable saddle and easy-to-manoeuvrehandlebar set.

Understanding frame types

1. Climbing frame: This frame is characterized by a lightweight design in the geometry design, a riser angle of less than 72 degrees, and seat tube tilt to optimize the distribution of the center of gravity, to improve the efficiency of climbing.
2. Aerodynamic frame: Through streamlined design and aerodynamic optimization, the frame reduces wind resistance and improves high-speed riding efficiency, suitable for riders who pursue speed and fast cruising on flat roads.
3. Comprehensive frame: Combines the advantages of a climbing frame and an aerodynamic frame to provide balanced performance that excels in a wide range of terrains and conditions, suitable for a wide range of riding needs.
4. Classic frames: Focusing on long-distance comfort and traditional aesthetics, these frames have a retro design, often utilizing classic lines and materials, and are suitable for riders seeking vintage style or long-distance endurance riding.
5. Time trial frames: Designed for the pursuit of extreme speed, these frames have excellent aerodynamic performance and use aggressive geometry to make the rider's stance more aerodynamic, aiming to save every second in the race.
6. Sentimental frames: Carrying history and emotional value, often designed to pay homage to the classics or have a special significance, this type of frame is not only a riding tool but also based on the historical value and collection of interest, rather than pure performance considerations.

Components and Configurations

1. Frame and Fork: Usually made of aluminium, carbon fibre, steel or titanium, the frame determines the riding position, rigidity and weight. Carbon fibre frames are popular for their light weight and good vibration absorption, while aluminium alloys are known for their cost-effectiveness.
2. Drivetrain (kit): Includes tooth disc, flywheel, chain, front and rear derailleurs, and shifter grips. The main brands on the market are Shimano (e.g. Sora, Tiagra, 105, Ultegra, Dura-Ace, etc.), SRAM (e.g. Rival, Force, Red, etc.) and Campagnolo. The higher the level, the lighter the weight, and the more precise and rapid the shifting.
3. Brakes: There are two main types of brakes for road bikes, namely rim brakes (also known as C brakes) and disc brakes. Disc brakes provide stronger braking power and better wet-road performance, but are slightly heavier; rim brakes are lighter and relatively easier to maintain.
4. Wheelset: Including rims, spokes and hubs, the wheelset is an important component that affects speed, stability and overall weight. Lightweight wheelsets can improve acceleration, while pneumatic wheelsets are good for high-speed riding.
5. Tyres: Usually 700c size, width ranges from 23c to 32c, wider tyres provide better comfort and grip, while narrower tyres have less rolling resistance and are suitable for racing.
6. Handlebar set: It consists of a bent handlebar, handlebar and handlebar strap. The bent handlebar design helps to reduce wind resistance, and the length and angle of the handlebar need to be adjusted according to the individual's body shape.
7. Saddle: It is about riding comfort, the shape and hardness of the saddle are different, so you need to choose according to your personal preference.
8. Accessories: including water bottle cages, code table, front and rear lights, tail bag, rain cover, etc., according to riding needs and habits.
9. Other details: such as pedals, seatpost, bowl set, etc., although small, but equally important, will affect the stability and comfort of riding.