1, Basic cycling skills
(1) Posture
The correct cycling posture is: the upper body is low, the head is slightly inclined and extended forward; The natural bending of both arms is convenient for the bending of the waist, reduces the center of gravity of the body, and prevents the impact force generated by the bumping of the car from reaching the whole body; Hold the handle with both hands gently and forcefully, and sit firmly on the seat with your hips.
(2) Pedal
There are three pedaling methods of cycling: free style, toe down and heel down.
1. Free riding method: at present, some excellent athletes mostly use free riding method. This pedaling method is that the ankle angle changes according to different parts during the rotation of the foot. Freestyle pedaling conforms to the mechanical principle. The direction of force is consistent with the circumferential tangent formed when the pedal rotates, which reduces the action range of knee joint and thigh, helps to improve the pedaling frequency, naturally passes through the critical area and reduces the dead center. Thigh muscles can also be relatively relaxed. But this kind of pedaling method is difficult to master.
2. Toe down pedaling method: its pedaling feature is that the toe is always downward in the whole pedaling rotation process. This method has a small range of ankle movement, which is conducive to improving the frequency and easy to grasp, but the leg muscles are always in a tense state, which is not conducive to natural passage through the critical area.
3. Heel down pedaling method: the heel down pedaling method is that the toe is slightly upward and the heel is 8 ~ 15 degrees downward. This method is rarely used in normal riding, but only a few people use the heel down pedaling method when they make excessive adjustment during riding. Its characteristic is that the muscles change their exertion state in a short time, get a short rest, and achieve the purpose of restoring muscle fatigue.
2, Turning skills
(1) Tilting method: the car body is a line and tilts inward.
1. The center of gravity of the body is based on the inclination of the car to the inside of the bend, and the person and car maintain the same inclination angle.
2. Straighten your outer knee and subconsciously push it harder, as if you were going to step your foot down (but don't come to us if you really step it down).
3. Using your inner knee against the beam is a good way to adjust your trajectory. Reducing pressure can reduce the curvature.
4. Pull up the handlebar slightly with the outside hand.
Two good opportunities to use tilt:
You can accelerate with less sharp turns (less than 45 degrees)
You can clearly see the unfamiliar curve ahead
There are two defects of inclination on wet asphalt road:
In rainy days, although this turning technique can give you a good traction, its angle and weight distribution and arrangement are not conducive to the wet road; The tilt technique is not as sensitive as the corresponding torsion.
(2) Keep the car upright and lean into the bend.
1. Move forward until your nose is in line with the brake handle.
2. Keep the car upright and lean inward (enough to straighten the outer arms)
3. Turn the handlebars inward.
4. Bend the elbow of the inner arm to pull the handlebar back, and the outer arm pushes the handlebar out to turn the handlebar direction.
5. Keep both knees buckled and keep pedaling.
3, Bicycle uphill and downhill riding Technology
Uphill and downhill riding technology is an important basic technology of highway bicycle.
(1) Uphill riding Technology
When riding uphill, keep normal pedaling action and do not exert sudden force. Generally, standing or pulling riding methods should not be adopted, otherwise too much physical strength will be consumed. In case of short-distance slope road, make full use of the inertia principle of object movement and pedal easily. When approaching the top of the slope, stand up riding can be adopted to improve the speed as much as possible and create favorable conditions for downhill acceleration. In case of a long uphill, adjust the transmission ratio in time according to your physical condition. Don't change the transmission ratio until you can't ride and the speed drops completely. Resolutely avoid restarting. When there is a long slope or steep slope, the standing riding method can be used alternately to adjust the forced parts so that some muscles can rest.
Don't follow the car too close when going uphill. Due to the uphill force, the driving often swings left and right. If you follow the car too close, there may be a collision. Moreover, the speed decreases significantly when going uphill, and following the car will limit your riding methods.
(2) Downhill riding Technology
If you want to achieve the desired effect when riding downhill, you should be brave and resourceful, bold and careful, concentrate, keep your eyes on the road ahead, and be ready to deal with any situation on the road decisively at any time; We should not only make full use of the inertia of the car, but also dare to pedal actively and increase the speed.
When turning, keep the body consistent with the car, tilt inward, and keep the upper body in a straight line with the car to overcome the centrifugal force. The inclination angle depends on the speed and the size of the curve, but generally it shall not exceed 28 degrees, otherwise there is a risk of slipping.
Control your speed before turning. Use the method of braking to slow down gradually. When braking, use the front and rear brakes at the same time as far as possible. The front brake can be used slightly in advance. The direction of the front wheel is required to be consistent with the forward direction of the car. Otherwise, it will lead to wrestling due to the limitation of the rider's weight and car inertia. Release the brake after entering the curve to avoid unnecessary deceleration. Don't use the rear brake too hard on the curve. Otherwise, the car may turn around or slip.
4, Braking skills
The front brake can provide you with very good braking force, but it can also turn you into a flying man. Let's tell you how to brake.
(1) When using the front brake, move the center of gravity back
When you use the front brake, your center of gravity will move forward naturally due to inertia. You must practice consciously moving your center of gravity backward (lower your body and move your butt back) when you start braking. The more the center of gravity moves back, you can use more braking force.
You can practice in the sand or a little slippery flat ground, speed up, use different forces to press down your front and rear brakes, and learn how to control your brakes. Or ask the master how he uses the brake when riding.
(2) Reduce the power of the front brake when turning
Like driving a car, you have to slow down when turning. If you press your brake hard when turning, you will slip and lose control. Use your front and rear brakes at the same time when turning to reduce your speed. When braking, the reaction of your front wheels will be reduced, so reduce the front braking force and your turning will be more perfect.
If you are making a sharp turn downhill and need to use the brake, try to use the power of the rear brake. For example, on the flat ground, when braking at the last moment, reduce the center of gravity backward and make the braking action with the braking force of 30% in front and 70% in back.
(3) Do not press the front brake excessively
"Inertia is your friend." you need speed to pass rocks and obstacles. Otherwise the wheel will stop turning and throw you over the handle. Excessive pressure on the front brake will move your center of gravity forward and lead to the front of the car leaning down.
If you use the front brake in the turning of steep downhill, you must control your front and rear brakes at the same time, and do not press it all the time with excessive force. At this time, you can release and press the brake to prevent the brake from locking.
5, Mountain bike riding skills - simple tips to make you more like a professional rider
Ride your mountain bike on the road, bathe in the nature of the countryside with your family and children, and enjoy the joy of outing. One or two things may revolve around you: or when you're hungry and want to eat while riding a mountain bike, it's easy to fall down when you let go of one hand cycling; When you want to drink water, your kettle seems to be far away from you and difficult to get; When you want to observe the situation in the rear, don't worry. After we explain, with a little practice, you will be very skilled, as if you were born with the ability.
1. Dry mouth? If possible, find a flat or slightly downhill road first (uneven road is not a good time to release one hand). Don't stop stepping on the pedal, and keep looking forward instead of looking at your hand. Bend one elbow slightly and hold the hand. The slight bending of the elbow can absorb the vibration brought by the stone road, and stabilize any action that affects the direction of the mountain bike when you drink water. Stretch out your other hand to take the kettle. At this time, you can't look down, but keep looking straight ahead. In this way, you can practice repeatedly until you are very skilled. If your kettle is small, grasp the bottle cap when reaching down. If it is large, hold the concave part of the bottle body. When drinking water, the kettle should face the side of the corner of the mouth to avoid covering the line of sight. Remove the bottle cap with your teeth. After drinking the water, press it with your body, close the bottle cap, and then put the kettle back on the rack smoothly. At this time, you still can't look down and keep looking straight ahead. If this doesn't work, it's better to take a bottle on the road, or try a hands-free drinking system. Just put a straw in your mouth.
2. When looking back, your hand should not leave the handle. At the same time, pay attention to the road ahead. When you look back from your left shoulder, relax your right hand and bend your elbow slightly. In this way, although your upper body is twisted, you can still keep the straight direction of the mountain bike. If you ride very fast, You can also quickly look down from under your left arm and quickly look behind. If you need to check the rear for a long time, you must sit right on your upper body, hold the faucet near the standpipe with your right hand, then release your left hand, twist your body slightly on the seat cushion and look at it. A professional trick: when you ride with another person, when you turn back, sit right and touch your fellow rider's shoulder, which will help you ride in a straight line.
3. If you plan to ride a mountain bike for more than an hour, it is necessary to prepare some block food made of natural food to enhance your physical strength in your pockets. Of course, you can't eat lunch with both hands. You can only eat this simple packaged food. Before you go, you should tear up some of the plastic paper, so that you don't have to go through a lot of trouble when you eat. At the same time, it is better to place these foods in easily accessible pockets rather than deep pockets mixed with maps, which is very inconvenient to take. When you are ready to eat, sit your body straight, hold the faucet next to the standpipe with one hand, bend your elbow slightly to reduce the vibration, and then take out the food, tear it down along the part you tore earlier, and then you can eat. Remember, don't throw skin everywhere after eating. You should put it in your backpack.
4. Wavering riders are dangerous in group riding. Even individual riders can endanger others in crowded situations. If you're not sure to ride in a straight line, 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 your hands gently, bend your elbows slightly, and focus on the front about 30 feet away, but don't focus on the straight line. As long as you know that you are following the line, you will soon find yourself walking very stably.
