Contents:
- Medical Video: How to Prepare for a Long Distance Bicycle Tour
- Physical preparation before bicycle touring
- 1. Practice
- 2. Filling body fluids
- 3. Eat healthy foods and don't avoid carbohydrates
- 4. Stretching
- Material preparation ahead of bicycle touring
- 1. Bring medicines
- 2. Ensure weather and wind direction
- 3. Make sure the bike is comfortable to wear
Medical Video: How to Prepare for a Long Distance Bicycle Tour
In Indonesia, cycling has become a popular sport. The proof is a lot of bicycle communities that have sprung up. How not, the type of bicycle sport allows everyone to ride according to their abilities and desires, such as mountain bikes, casual bicycles, bicycle racing, and up to touring bike.
Of the four cycling activities, touring a bicycle is an activity that requires good physical strength. The distance is very far (usually more than 60km) and also unpredictable weather makes the tour Bicycles are a type of sport that requires special preparation. One example of an annual activity touring Bicycles in Indonesia are Tour de Pangandaran, with a distance of ± 110km from the city of Tasikmalaya to Pangandaran beach.
Physical preparation before bicycle touring
1. Practice
Start training before the tour begins. The healthier your body is, the less likely it is to experience an initial injury. For long-distance biking, start training yourself from a short distance first, then increase the distance until you get used to cycling long distances.
Diagram on totalwomenscycling.com, shows parts of the leg muscles used when pedaling a bicycle for 12 hours. The muscle used at 1-4 is the pelvic extensor muscle, 3-5 o'clock is the knee extensor muscle, at 5-6 is the ankle plantar flexor muscle, 6-8 is the ankle dorsiflexor muscle, 8-10 is the flexor muscle knee, and 10-12 hours is the pelvic flexor muscle. Train muscles that have the most tasks to prevent injury. In addition to doing exercise with cycling, you can also train a large group of muscles along the pelvis (glutes) by using kettlebell.
2. Filling body fluids
A hydrated body is important to help you fight fatigue and keep your energy burning. Before leaving, ensure the adequacy of fluids in your body. To avoid dehydration, drink plenty of water before and during the trip, avoid drinking caffeinated, carbonated and alcoholic drinks. Make sure you bring a bottle of drinking water during the trip to avoid dehydration.
3. Eat healthy foods and don't avoid carbohydrates
Eating healthy foods before taking a tour can help improve your immune system, such as protein, so you can avoid illness. And don't forget to keep filling your food intake during touring because when exercising food will be quickly digested. Sports nutritionist Nancy Clark advises against avoiding carbohydrates, because eating carbohydrate foods before and during exercise will provide muscle fuel intake so you don't get tired easily.
Also note that at the moment touring Your bike will burn approximately 6,000 calories. If you lack intake, you will not be able to continue the journey. So, food has a more important position than training.
4. Stretching
When you stretch your muscles, you will release endorphins in the body that function to prevent pain and injury. Stretch regularly (every morning and night).
Material preparation ahead of bicycle touring
1. Bring medicines
Injuries can occur at any time. Bring first aid kits such as antiseptic fluids, gauze, adhesives, bandages, ointments, and other personal medicines. You will definitely experience bruising or blisters, especially wounds caused by a saddle, so bring the lubricant just in case.
2. Ensure weather and wind direction
Wind can be your friend or enemy. If the wind blows towards your destination, you will be helped to go faster. On the contrary, if the wind blows in the opposite direction, you will need more power to pedal the bike.
Then, because Indonesia only has two seasons, the rainy and summer seasons, you have to carry a raincoat to protect your body and bag during the trip. Wear a hat, sun block and sunglasses to protect you from the sun's ultraviolet rays.
3. Make sure the bike is comfortable to wear
Comfort in cycling depends on the size of the bicycle stem, saddle height, and handlebar position. The best technique to get a comfortable size is to go to a bicycle shop and ask for help from someone who is a bicycle expert. The wrong position of the handlebar and saddle will cause tingling, and pain or numbness in your fingers or wrist / foot. Also use a good saddle to prevent saddle pain.
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