18 Essential Tips for Novice Cyclists!

Safety First

1. Always approach cycling with a healthy dose of skepticism and embed safety awareness into your mindset.
2. Be wary of "ghost heads" when sharing the road with motor vehicles. (Ghost heads: pedestrians suddenly darting between cars)
3. Even in non-motorized lanes, suburban areas, or flat terrains, maintain a respectful attitude while cycling. You never know when a chicken, duck, cat, or dog might dart out.
4. Always wear a helmet when cycling.
5. Before cycling, check your bike: (1) Check tire pressure (2) Lift the wheels to check for any wobbling (3) Regularly inspect electronic gear shifting systems.
6. Falling off a bike is inevitable sooner or later. Try to minimize risks, but don't be afraid if it happens.

Gear Selection

1. Choose a bike that suits you, rejecting any cycling hierarchy. Consistency and perseverance in riding are the keys!
2. Wear appropriate cycling attire. It's highly recommended to wear moisture-wicking shirts; they help sweat evaporate in hot weather and provide insulation in cold weather.
3. Use warming oil when it's cold during races. (Warming oil: applied to muscles to aid in warming up during low-temperature rides)

Training Intensity

1. Pay attention to your morning heart rate. If it's higher than usual, it's a sign that you need to rest.
2. Besides leg strength, the core muscles in your waist and abdomen are crucial for cycling.
3. Most cases of lower back pain in women cyclists stem from instability in the waist, abdomen, and core.
4. If your goal is weight loss through cycling: If you don't have coronary heart disease or hypertension, try outdoor cycling or using a stationary bike on an empty stomach 45-60 minutes before breakfast. Consume less oil, salt, and sugar. In the first three weeks, weight fluctuations may occur due to muscle and fat density conversion.

Dietary Supplements

1. Cyclists love dates: they're excellent sources of glycogen and carbohydrates.
2. Effective ways to replenish during cycling: Consume solid food while cycling, and opt for solid items over energy gels. Don't wait until you reach the energy threshold to eat.
3. Fluid replenishment (drinking water, electrolyte-containing water).
4. The thirty minutes after exercise is the best replenishment window. Remember to refuel with energy.

These tips will enhance your cycling experience, ensuring both safety and enjoyment on the road!