How to ride a bike that's good for your knees? What to bring for long-distance riding

Cycling is one of the more popular sports nowadays. In fact, cycling is not just about riding a bicycle. It also requires scientific and healthy cycling. For example, you must be concerned about how to ride well for your knee joints? What should you bring for long-distance cycling? The following is shared by Encyclopedia Knowledge Network.

Contents of this article

1. How to ride a bike that is good for your knee joints

2. What to bring for long distance riding

3. How long can you take a break while riding?

How to ride a bike that is good for your knee joints

You should do stretching exercises before setting off to avoid excessive muscle tension. Each time you ride, you should warm up by pedaling slowly and lightly for the first 10 minutes.

Cycling requires regularity. You cannot sit still for a long time, or ride more than ten kilometers at once. You should proceed step by step and increase the amount slowly. Generally, 30 to 40 minutes of riding is appropriate. You can take a regular break for 5 to 10 minutes during the ride and replenish water to allow your body to relax and stretch. This way you will be less susceptible to sports injuries.

For people with osteoarthritis, be careful not to bend your knees more than 90 degrees when riding a bicycle. When pedaling or pedaling, you need to maintain the correct posture to avoid knee joint damage; when riding, you may encounter uphill roads, at this time you need to be careful not to put too much weight on your knees, and avoid too much climbing and sprinting exercises; at the same time, you should also pay attention to avoid riding with your thighs turned inward or outward, otherwise it is easy to cause unnatural friction damage to the knee joints.

What to pack for long distance riding

When riding long distances, you need to consider some unexpected situations in advance, such as what to do when the mobile phone signal is poor or you get lost, and what you will need. The following is a list.

Necessities: chain repair tools, compass, compressed biscuits, water, protective gear, etc.

Night riding essentials: flashlight, sleeping bag, mosquito repellent spray.

How long should you take a break while riding?

This depends on your physical strength. People with weaker physical strength can rest for 10 minutes every half an hour. However, people with better physical strength are usually recommended to ride for 1 hour and then stop to rest for 10 minutes. The main reason is that the buttocks are compressed and the blood circulation is blocked, which can easily cause buttock pain. Resting for a while can avoid buttock pain after long-term riding.