1. Check and repair the bicycle:
After assembling the bike, always make sure that the height of the saddle and the spacing of the handlebar suit you. If the bike has ever fallen on the ground, you must first check every part of the bike before you ride it.
2. Check the clipless pedal:
Tighten the screws and bolt splints since the loosened screws after a long ride can result in the skewing of the splints. If the splint moves too forward or too backward, it will lead to increased pressure on the knees when you are pedaling and increase the risk of injury. When you adjust the splint to the ideal position, make a marker so that when the splint deviates you can quickly tune it back.
3. Warm up before riding:
Stretching before riding can help reduce the problem of the stiffness of muscles and joints at the start of riding. Conduct dynamic stretching for 5-10 minutes by the leg-crossing stretches and scorpion-shaped stretches to open the hips and lumbar joints.
4. Control the riding frequency:
Control the frequency between 90 and 115 per minute to reduce the pressure on the knees, especially the femoropatellar joint. The use of lower gear ratio can bring about more improvements than the high-intensity riding, but at the same time increases the risk of injuries.
5. Remember to relax the muscles after riding:
Use a foam roller, if possible, to relax muscles and reduce the muscle acid pains. In particular, the relaxation of the iliotibial band, quadriceps, and piriformis (inner muscle) can make you recover faster. Your hands certainly can also be used to relax your muscles.
6. Prepare sufficient supplies:
Riding is long-time aerobic exercise. Dehydration and physical consumption will make you fatigued quickly, which increase the risk of sports injuries. Electrolyte-containing sports drinks can help you replenish not only water but also the sodium chloride, magnesium, potassium and other minerals lost with sweats. In addition, the banana is an effective sports supply for it is rich with three kinds of sugar (fructose, sucrose, and glucose), vitamin B, and minerals, which are consumed in a large amount when exercising.
7. Take portable Tools:
Cycling is a semi-mechanical sport. Sudden equipment damages such as a blowout, components-loosening for the bump of roads are inevitable, so tire spoon, spare inner tube, portable cartridges, and tools need to be prepared.
8. Purchase an insurance:
The purchase of insurance is quite necessary for the road situation is complex. Even if you are trying to be foolproof, the accidents are inevitable. So buy a suitable insurance for yourself and then start cycling, carefree.