Cycling is a great activity to improve health and fitness, and long-distance cycling also helps improve endurance and respiratory capacity. But how to ride a bike for a long time without getting tired is something that many people wonder about, let Mykingdom help you answer that problem through the article below.
Prepare physical strength and energy
Before participating in any physically draining activity, you need to have enough energy. So eat a snack 30 minutes to 1 hour before cycling to get your body in the best condition. Not eating or eating too much puts a burden on the body, making you feel tired when cycling .
Warm up thoroughly before starting to ride
A seemingly useless thing is extremely useful during long-distance cycling. When you warm up thoroughly, your muscles and knee joints will be warmed up and more flexible. This helps reduce the risk of injury and muscle strain during the trip. Warming up also helps increase blood circulation, providing more oxygen and nutrients to your muscles, thereby improving your performance and endurance.
Besides, a thorough warm-up also helps your body adapt better to the intensity of exercise. You will feel easier when cycling and less tired when you first start cycling. Furthermore, warming up also helps your mind feel more comfortable, creating the best mood to enjoy the trip.
Cycling with correct posture and technique
Normal cycling doesn't require too much attention, but long-distance cycling is different. If you use the wrong posture and technique, not only will you get tired quickly, but you will also feel sore after each trip. Specifically, you need:
- Don't hunch your shoulders, but occasionally tilt your head to either side to avoid neck tension.
- Use your back as support to limit upper body movement.
- To avoid numbness in your hands, lift and gently shake each hand on empty roads to circulate blood.
- Sit up straight, don't put force forward, keep your shoulders behind the front wheel.
- Place your foot in contact with the center of the pedal and use pressure to massage the Thong Tuyen point.
- When the left leg exerts force, the right leg needs to relax to prevent fatigue when cycling long distances.
Choose the right bike
A bike that fits your size and body will help you feel more comfortable. You should choose a vehicle with a very sturdy chassis and wheels made from high-quality rubber to absorb shock when moving. The car should have a built-in water bottle holder for convenient long-distance travel. At the same time, before starting, you need to check and adjust the saddle and handlebars to suit your sitting position.
Prepare appropriate outfits and accessories
To cycle comfortably and safely, you need:
- Choose a shirt made from sweat-absorbent, breathable and quick-drying material. Shirts designed to hug the body will reduce wind resistance and should have pockets on the back to conveniently store small items.
- Cycling pants have stretchy, breathable material and should have padding to help reduce friction and increase comfort for the buttocks and thighs when sitting on the saddle for long periods of time.
Gloves help reduce pressure on hands, avoid calloused hands and numb hands.
Specialized cycling shoes have stiff soles that help transmit power better from the feet to the pedals.
Helmets are the most important protective equipment, ensuring head safety in case of an accident. You should choose a hat that is light, breathable and has a sturdy strap.
Cycling at a moderate speed
When you start your ride at a moderate pace, you allow your body to use energy more efficiently. Pedaling too fast from the start can result in expending too much energy quickly, leaving you vulnerable to exhaustion.
In addition, long-distance cycling is not only a sports activity, but also an opportunity for you to see the world around you, so keep a reasonable speed. Most importantly, pedaling too fast will put pressure on both the heart and muscles, increasing the risk of injury.
Add water regularly
Many people are so focused on cycling that they forget to drink water, making their bodies feel tired all the time. Because of that, make sure you always have enough water throughout the long trip. Note that you must drink water regularly, don't wait until you feel thirsty to drink, because at that time your body is warning you of fatigue and you will not have enough strength to finish the trip.
Rest when needed
When participating in a long-distance cycling trip, fatigue is inevitable. Your body is exposed to many stressors such as constant exercise, harsh weather, and sometimes difficult terrain. Therefore, rest is extremely important to maintain endurance and spirit throughout the journey.
Practice regularly
To prepare for a long-distance cycling trip, you need to train your body first. Exercising your body before your trip will help you adapt to the intensity of exercise, increase strength and endurance, and reduce the risk of injury and fatigue. You need to prepare at least half a month before starting the trip.
Find more companions
You should find a cycling buddy so you can chat together and overcome the long, boring and seemingly endless distances. Furthermore, when you travel together, you can help each other and solve problems. For example, if you lack water, your car breaks down... and you are alone, it is likely that the trip will not be completed.
The ultimate goal of long-distance cycling is to improve your health, not simply reach your destination, so apply the tips above to enjoy the journey while still ensuring your health.
