1, correct riding posture

The upper body leans forward, the head leans forward slightly, and the arms naturally bend when looking forward. Hold the handlebar lightly and forcefully with both hands, bend your waist, and pedal your feet vertically around the garden to avoid swinging your legs left and right, and distribute your weight evenly on your hips, feet and hands.

2. Develop a good habit of pedaling.

Many people are used to touching the pedal with the sole of their feet, which is a very bad habit when riding long distances. The correct pedaling method should be pedaling with the forefoot. But riding for a long time, only one posture is easy to cause fatigue, and so are the legs and feet, so you should always change the pedaling mode. Cyclists mainly use three pedaling methods: freestyle pedaling, toe pedaling and heel pedaling. Freestyle pedaling is the most widely used method. The key point of this pedaling method is that the pedal contacts with the forefoot. The angle between ankle joint and calf varies with the position of foot, and the direction of force is consistent with the circumferential tangent formed when pedal rotates. Its advantage is that the range of motion of knee joint and thigh is reduced, and muscles can be relatively relaxed.

3, uphill riding skills

Generally speaking, short slopes should be completed by accelerating the use of inertial upwelling. On a long or steep slope, change gears and keep a certain frequency and intensity of pedaling.

The riding skills of uphill are mainly aimed at long slopes and steep slopes. When climbing a steep slope, the cyclist's center of gravity should move forward, keep pedaling at a constant speed, shift gears in time, don't stop or make sudden efforts, and don't get off easily. Shift timing depends on slope and speed. There are two principles to master the timing of shifting. One is to let the cyclist pedal evenly, and the other is to shift gears earlier than the time needed. Don't wait until the cyclist can't move and the speed drops completely before shifting gears, otherwise you will not be able to complete the shifting action and be forced to get off. The steeper the slope, the lower the gear should be. In addition, don't get too close to the front and rear cars, because it is inevitable to swing from side to side when going uphill, which is prone to accidents.

4, downhill riding skills

The safety factor when going downhill is very low, so the first criterion when going downhill is to ensure safety. In order to ensure absolute safety, we should first move the center of gravity backward and do the following:

Check the vehicle carefully before going downhill, especially the brakes, to keep it sensitive and reliable;

Keep the speed within the range that the rider can control;

When braking, the rear brake is the main one, and the front and rear brakes are used at the same time, but the timing of using the front brake should lag behind the rear brake to avoid using the front brake and sudden brake alone;

Look ahead at least 30 meters, pay attention, don't look around, and slow down in advance when you find the situation, such as when the road color changes;

When passing through a curve, the body and the car should be kept on a plane or a straight line, and the person and the car should lean inward at the same time to overcome the centrifugal force. The inclination angle depends on the speed and the radius of the curve, but generally does not exceed 28. Don't overtake in corners, and it's best not to overtake downhill.

Keep a large distance (not less than 30 meters) between the rear car and the front car to prevent the front car from affecting the line of sight, and it is too late to brake in case of emergencies and accidents;

If the ramp is too long or steep, you should get off at the right time to have a rest and check the vehicle. When you get off the bus, try to slow down and lean back to ensure your balance when you stop.

sign language

During riding, if teammates communicate with each other in language, it is difficult to hear clearly what the other party is saying, or they can't hear at all. Therefore, it is necessary to learn to use cycling sign language. It can strengthen the connection between teammates during riding, and it is also an important means of reminding, warning, informing and contacting each other.

There are obstacles (stones, glass, pits, etc.). ) On the ground. Hands tilted to the ground. The left hand means left ground, and the right hand means right ground.

Slow down. Raise your hand a few times.

Stop the car. Hands up.

Turn around. The left arm extends horizontally to the left to indicate a left turn, and the right arm extends to the right to indicate a right turn.

Signal the rear car to overtake. Raise your arms and shake them back and forth.

Bicycle safety code

Obey traffic regulations, don't run red lights, don't reverse cars, and don't get on the fast lane.

Don't drive too fast, but don't get too close. The rider in front should avoid sudden braking, and don't overtake on the curve when going downhill to avoid accidents.

When a player leaves the team, he should inform the other players and agree on the time and place to wait.

Learn to use bicycle sign language. If there is a dangerous road ahead, try to convey it backwards.

Avoid walking at night, and there must be lighting when walking at night.

Take care of teammates and female teammates with poor physical strength.

Pain and discomfort in riding

Achilles tendon: located at the back of ankle, connecting fibula muscle and heel. The pain in this part indicates that there is something wrong with pedaling or the height of the saddle is not suitable. It can be solved by changing the pedal position of the foot and readjusting the height of the saddle.

Ankle: The above situation can also cause ankle pain, or it may be caused by flat feet. If it is flat feet, you can put some plastic pads in your shoes to solve it. Another possibility is that the crank or pedal shaft is bent.

Back: Generally, it is caused by incorrect riding posture. The correct riding posture should be that the upper body leans forward and the back arches slightly, instead of collapsing or going straight down. This way, you won't hurt your back when the road is bumpy. If it is a downward collapse posture, it will collapse even more when bumping, and the spine will be excessively dislocated, which will make the back feel pain. If it is a straight posture, it will make the spine squeeze each other and cause pain when bumping.

Foot: Foot discomfort is usually caused by shoes and socks. Too soft soles will make the pressure on your feet too concentrated. In addition, too high gear ratio will force the cyclist to pedal with great force, which will also cause foot pain. So it's best to buy a pair of cycling shoes with hard soles, or wear a pair of shoes with thick soles and suitable socks.

Hands and wrists: Long-term riding will numb your fingers. Rough roads can also hurt palms and wrists. You should always change the position of holding the racket with both hands and move your hands and wrists. In addition, it is very beneficial to wear gloves and wristbands when riding. It is recommended to install a pair of big horn handles (or handles) so that hands and wrists can rest when riding.

Knee: There are several main reasons for knee pain. Too much force, too high transmission ratio, too low saddle, legs shaking left and right when pedaling. Correcting these symptoms will alleviate or eliminate them.

Shoulder: Shoulder discomfort is mostly due to the low or narrow handlebar. When adjusting the height of saddle, adjust the height of handle at the same time.

Development: Bicycle Skills Teaching

First, the basic riding skills

(1) The correct riding posture is: lower upper body and slightly forward head; The arms naturally bend, which is convenient for waist bending, reduces the center of gravity of the body, and prevents the impact force generated by car bumps from spreading to the whole body; Hold your hands lightly and forcefully, and sit on your seat with your hips firmly.

(2) There are three pedaling methods: freestyle, under the toes and under the heels.

1, freestyle pedaling: At present, some elite athletes mostly use freestyle pedaling. In this pedaling method, the ankle angle changes according to different parts of the foot during rotation. Freestyle pedaling conforms to the principle of mechanics, and the direction of force is consistent with the circumferential tangent formed when pedaling rotates, which reduces the range of motion of knee joint and thigh, helps to improve pedaling frequency, naturally passes through the critical area and reduces dead point. The thigh muscles can also be relatively relaxed. But this kind of trampling method is difficult to master.

2. Toe-down pedaling method: Its pedaling feature is that the toes are always down during the whole pedaling rotation. This method has a small range of ankle movement, which is conducive to improving the frequency and easy to master, but the leg muscles are always in a state of tension, which is not conducive to naturally passing through the critical area.

3. Heel-down pedal method: Heel-down pedal method is that the toes are slightly upward and the heels are 8~ 15 degrees downward. This method is rarely used in normal riding, and only a few people use the heel-down pedaling method when they are excessively adjusted and forced during riding. Its characteristic is that the muscles change their exertion state in a short time and get a short rest to achieve the purpose of restoring muscle fatigue.

Second, turning skills

(1) Tilting method: The car body is a straight line and inclines inward.

1, the center of gravity of the car body is based on the inclination of the car, and the person and the car keep the same inclination angle.

2. Straighten the outer knee and subconsciously add some strength, as if to step on it (but don't ask us if you really stepped on it).

3, with the inner knee against the beam, this is a good way to adjust your trajectory, reducing pressure can reduce curvature.

4. Gently pull up the handlebar with the other hand. There are two good opportunities to use inclination: you can use a less urgent curve (less than 45 degrees) to accelerate, and you can clearly see two defects of inclination on the wet asphalt pavement on the unfamiliar curve ahead: in rainy days, although this turning technique can give you good traction, its angle and weight distribution and arrangement are not conducive to the wet asphalt pavement; Tilting skills are not as sensitive as torsion.

(2) Directional method: Keep the car upright and lean inward.

1, move forward until the nose and brake handle are in line.

2. Keep the car upright and lean inward (enough to straighten the outer arm).

3. Tilt the handlebar to the inside of the curve.

4. Bend the elbow of the inner arm to pull the handlebar back, and the outer arm pushes the handlebar outward to turn the handlebar direction.

5. Keep your knees buckled at your sides and continue pedaling.

Third, bicycle riding technology and downhill riding technology.

(1) Uphill riding technology You should keep normal pedaling action when riding uphill, and you can't suddenly exert yourself. Under normal circumstances, it is not appropriate to use standing riding or pulling riding, otherwise it will consume too much physical strength. When you encounter a short slope, you should make full use of the inertia principle of object motion and pedal easily. When approaching the top of the slope, you can use standing riding to increase the speed as much as possible and create favorable conditions for downhill acceleration. When you encounter a long uphill, you should adjust the transmission ratio in time according to your physical condition. Don't wait until you can't ride any more and the speed drops completely before changing the transmission ratio. You should resolutely avoid restarting. When the slope is long or steep, you can alternately use the standing riding method to adjust the hard parts and let some muscles rest. Don't get too close to the car when going uphill. Because of the uphill force, the traffic often swings from side to side, and if it is too close to the car, it may collide. And the speed drops obviously when going uphill, but following the car will limit your riding style.

(2) In order to achieve the ideal effect, downhill riding must be brave and resourceful, bold and cautious, focused, with eyes fixed on the road ahead, and ready to deal with any situation on the road at any time; We should not only make full use of the inertia of the car, but also dare to step on the accelerator to improve the speed. When turning, the body should be consistent with the car, lean inward, and the upper body should be in a straight line with the car to overcome centrifugal force. The inclination angle depends on the speed and the size of the curve, but generally it should not exceed 28 degrees, otherwise there is a danger of slipping. Control the speed before turning. Slow down gradually by stepping on the brakes. When braking, use the front and rear brakes at the same time as possible. The front brake can be slightly advanced. Before using the front brake, the direction of the front wheel should be the same as that of the car. Otherwise, the weight of the rider and the inertia of the car will be limited, leading to wrestling. Release the brake after entering the corner to avoid unnecessary deceleration. Don't use the rear brake too hard when turning. Otherwise, the car may turn around or skid.

Fourth, braking skills front brakes can provide you with very good braking force.

(1) When using the front brake, move the center of gravity backward. When you use the front brake, your center of gravity will naturally move forward because of inertia. You must practice consciously moving your center of gravity backwards when you start braking (lower your body and move your ass backwards). The more the center of gravity moves backward, the greater the braking force can be used. You can practice, accelerate, press your front and rear brakes with different strength on the sand or a bit slippery ground, and learn how to control the brakes. Or ask the master how to use the brakes when riding.

(2) When turning, reducing the strength of the front brake is the same as driving. You must slow down when turning. If you slam on the brakes when turning, you will slip out of control. Use both front and rear brakes to slow down when turning. When braking, the reaction of your front wheel will be reduced, so reducing the front braking force will make your turn more perfect. If you need to use the brakes when going downhill sharply, try to use the force of the rear brakes. For example, on the flat ground, when braking at the last minute, lower the center of gravity backwards, with 30% braking force in front and 70% braking force behind.

(3) Don't step on the front brake excessively. "Inertia is your friend." You need speed through rocks and obstacles. Otherwise the wheel will stop turning and throw you out of the handle. Overpressing the front brake will move your center of gravity forward, causing the front of the car to tilt down. If you use the front brake when turning on a steep slope and downhill, you must control the front and rear brakes at the same time, and don't step on them too hard all the time. At this time, you can release and step on the brake to prevent the brake from locking.

Five, mountain bike riding skills.

1, dry mouth? If possible, first find a flat or slightly downhill road (uneven road is not a good time to loosen the handle with one hand), don't stop pedaling, keep looking forward instead of looking at your hand, and bend an elbow slightly to hold the handle. Elbow bending can absorb the vibration caused by the stone road surface, and at the same time, it can stabilize any movement that affects the direction of the mountain bike when you drink water. At this time, you can't look down but keep looking straight ahead, so keep practicing until you are proficient. If your kettle is small, you should grab the bottle cap when you reach down. If it's big, you should grab the concave part of the bottle. When drinking water, the kettle should face the corner of your mouth so as not to block the line of sight. Pull out the bottle cap with your teeth. After drinking water, press the bottle cap with your body, and then put the kettle back on the shelf smoothly. At this time, you still can't look down and continue to look straight ahead. If this doesn't work, why don't you take a bottle with you on the road, or try the hands-free drinking system and just put the straw in your mouth.

2. Don't leave the handle when looking back, and pay attention to the road ahead. When you look back from your left shoulder, relax your right hand and bend your elbow slightly, so that you can keep the mountain bike straight even though your upper body is twisted. If you ride fast, you can also look down quickly from under your left arm and look back quickly. If you need to look behind for a long time, you must sit up straight, grab the faucet near the riser with your right hand, then let go of your left hand and twist your body slightly on the seat cushion to look back. This is a professional skill: when you ride with another person, when you turn around, sit up straight and touch your rider's shoulder, which will help you ride in a straight line.

If you plan to ride a mountain bike for more than an hour, you should prepare some blocky food made of natural food in your pants pocket to enhance your physical strength. Of course, you can't eat lunch by hand, you can only eat this simple packaged food. Tear off some plastic paper in the package before you go, so you don't have to go to great trouble when you eat it. At the same time, it is best to put these foods in easy-to-use pockets, rather than deep pockets mixed in maps, which is extremely inconvenient to carry. When you are ready to eat, sit up straight, hold the faucet next to the vertical pipe in one hand, bend your elbow slightly to reduce the vibration, then take out the food and tear it down along the front part, and you can eat it. Remember, don't throw the skin everywhere after eating, put it in your backpack.

4. The rider who swings is very dangerous in group riding, even if riding alone, it will endanger others when crowded. If you are not sure about riding a straight line, then you should practice along the white paint line on the roadside. But if you can't relax your arms and upper body, this simple exercise is almost impossible, so you must relax naturally. Hold the handle lightly with both hands, bend your elbows slightly, and look forward about 30 feet, but don't concentrate on a straight line. As long as you know that you are walking this line, you will soon find yourself walking steadily.