5 must dos before heading out for a bike ride
Want to make every cycling experience better? Then make sure not to commit basic mistakes before your ride. Ensure your bike is clean, tidy, and fully functional before setting off. If you want your next cycling experience to be better, preparation is key.Here are a few things you must pay attention to before cycling:
Consume easily digestible food
Before cycling, you should consume some easily digestible food. High-fat and high-fiber foods are not good choices. High-fiber foods, like salads or non-starchy vegetables, take time to digest and thus stay in your stomach longer. Similarly, foods high in fat are also not advisable because they don't digest quickly, which is not beneficial if you want to maintain a good physical state before cycling. This means these foods can't be quickly converted into energy for your muscles. Instead, you can consume some carbohydrates or lean proteins.
Drink less water
Water is essential, but too much of anything is harmful. If you can't replenish water during your ride, you might think of drinking two or three bottles beforehand. This is definitely a bad idea. Your stomach and kidneys can't handle such a load all at once. Drinking too much water will only make you feel bloated and frequently need to use the restroom during your ride. Overhydration can also cause hyponatremia, which, although rare, can manifest as dizziness, fatigue, and nausea. The best approach is to slowly consume about 450 grams of water 1-2 hours before cycling, so you can eliminate it before the ride. During the ride, just take small sips every 15 to 20 minutes to stay hydrated.
Check gears and brakes
For those planning a long ride, discovering that your brakes are not working properly after 20 minutes is not a good thing. It's recommended to quickly check your bike's components before riding, such as whether the tires are damaged, if the brakes are working, or if the pedal cleats are broken. These issues can pose dangers during your ride. If you're planning a cycling trip, it's best to check a few days in advance so you have time to visit a bike shop for repairs if needed. Ensure the chain is responsive, the wheels are not rubbing, and the brakes are functional.
Avoid static stretching exercises
Stretching exercises themselves are not bad, but doing static stretches before your muscles are fully warmed up is not a good idea. Although there is some debate on this, most studies show that static stretching before exercise can actually weaken your muscle function. Doing some simple pedaling exercises for 10 minutes before cycling is enough to warm up. Static stretching exercises are beneficial for cyclists, but it's best to do them after the ride.
Inform friends or family of your whereabouts
While imagining getting injured or lost isn't as effective as it actually happening, it's always good to take preventive measures. Let your friends know where you're going before you ride, and it's best to carry your ID. Also, inform them of how long you plan to ride and, of course, bring your phone. Lastly, keep your social media apps on during the ride. The most important thing is that if you do get injured, those informed can quickly locate you.
Tour of China International Road Cycling Race – in full swing! As Asia's top international road cycling event, the Tour of China has been successfully held eight times, attracting over 900 professional riders from more than 50 countries across five continents. It has become the world's fourth-longest road cycling race after the Tour de France, Vuelta a España, and Giro d'Italia.
Over the past eight years, the Tour of China International Road Cycling Race has been hosted in 70 cities/regions across 13 provinces (municipalities), connecting over 1,000 urban landmarks and attracting a live audience of 60 million people. It has developed a style of professional operation, frugality, public engagement, and city service. This year, it will continue to leave a remarkable imprint along the 'Beautiful China, Cultural Journey' theme!
Cycling is a solitary journey,
The destination is always the most beautiful scenery!
If you are passionate about cycling,
If you love challenging yourself,
Then come and join –
Codoon x Tour of China Online Road Cycling Race!
Click the image below to register ↓↓↓
Event: Single 20KM Ride
Event Date: August 25th ~ August 26th 23:59
Registration Deadline: August 24th 22:00