10 veterans to novices riding proposal

Veteran to a 10-point proposal:
1. The entire team of departure
If this is your first time, you want to report captain. What? Oh, that is the first ride, like where? Focus point earlier than the time the scene, and his teammates under the exchange, do not know to ask. Attention around obstacles and other teammates when riding. When you want to leave, be sure to say the captain or mate. If you are riding on captain ahead, that you are no longer responsible for the captain. If you lined up before the line, to maintain uniform, do not suddenly brake when cornering or acceleration. See obstructions like to point out. Do not stare at the front tire of his teammates, there are more important, do not hit the front tire of his teammates.
2.50% Law
Do not ride a ride of more than 50% from the last length. During the ride to be able to timely pay. Some have never been one to ride more than 15 kilometers of the riders said to ride 50 or 70 km, the results of course very tragic, some riders even permanent "trailer." If you want to exercise a long-distance riders, it should be six consecutive weekend, incremented every weekend riding the length of the training.
3. cotton clothing
Only last resort wear, which also includes underwear say! Jersey designed for direct contact with the skin, and its conductivity material can quickly disperse sweat away moisture. Padded suede riding pants usually used anti-bacterial fibers. The cotton will absorb moisture, causing inflammation or blisters.
4. Tire Pressure
Before each ride all inspections. Many drivers are either over-inflate tires or insufficient encouragement, the two cases will lead to easy puncture. In fact, you do not have to hit the highest tire tire pressure, tire too hard but not good handling and easy to wear and tear, but in fact nothing to help reduce rolling resistance. If in the summer, be careful not to put cycling on the boot, the tire may explode or leak.
5. Chain
Wash chain and its fuel, because it directly affects the car's performance and safety. At present, there are tools to measure the chain elongation, usually if the chain has run 3,200 kilometers, it is the retired. When selecting the chain, to find out to buy 8,9 or 10 speed. Removing the chain require special tools, unless there is the main link. Measured once again after the new chain. If you are not sure, or to the point of manual costs, let out the master give you change it.
6. The seat height
The correct seat height should be when the pedal went to the lowest point, 30 percent of the bent knee while sitting on the seat cushion, foot should reach land. Cushion is too low will connect the tibia and knee tendon create pressure; too high will make you have to straighten your legs tread the line, so that will hurt the knee back. So you can press square medication, how on how to transfer pain.
Professional fitting is not cheap, but good value for money, conditional shoes may wish to try the next.
7. nutritional supplements
Do not wait until the hunger when food or water. Some people think it should water every 15 minutes, every 24 kilometers they should eat. If you already feel hungry, that prove already too horny. Furthermore, he rode the stomach to call Gululu not right. If you ride more than 80 kilometers, then God Ma energy bars, gum, etc. it is essential.
A few days before the ride SPORTS should pay attention to add enough water and nutrients. Calculate that you need food and water, carry more weight than expected. Within 20 minutes after the end of more than one hour of riding, you must drink functional beverages.
8. Foot
Clipless pedals is king. Self-locking foot pedal line like a circle around heel: pull, push over the top of the foot, and then like to scrape the mud as the foot soles pull back.
9. shift
Demand shift. Low gear ratio require higher cadence, aerobic exercise can increase the system. Pay attention to their movement sweet spot, that one part of the body did not feel tired when. If you feel tired legs, lower gear ratio; if ventilation too fast, increase the gear ratio. In addition, at least once a month to clean the flywheel. If you feel the shift very smooth, there is abnormal sound or jumped chain, then you need to adjust the transmission line. Do not know how to adjust, you can go back to the shop to buy a car, most are free to help tune.
10. Traffic Rules
This, then, are some common sense: keep straight riding, riding instructions by traffic lights. Do not think that riding to as rigorous as in the car.