When you first started riding, you probably didn't know the standard riding speed, how long you should ride, and the distance you rode. However, if the biker veteran started to tell you that he would ride 180 kilometers a day and go downhill to 85 kilometers an hour. When riding a seven-hour story, you may also be scared.
Basically, if you are a guy who just learns to ride, my advice is, in fact, ignore the above values. If it is impossible to ride more than 25 kilometers at the beginning, or if it is impossible to reach a speed of 22 to 24 kilometers per hour, there is no need to worry that cycling is a long-term exercise and requires long-term training.
Just like training for running, at the beginning, you only want to practice the whole marathon for four weeks. This is very inappropriate, and it may lead to injuries. The same goes for cycling. The muscle needs time to adapt to the movement of the pedal, the contact of the buttocks with the seat cushion, and the bending posture of the back. To find the most efficient, comfortable, and able to increase the distance, speed, and time of riding, it takes time to accumulate.
In the past few weeks, the most important thing is to get used to your bike. Start riding from the area you are familiar with and ride 5-20 kilometers back and forth. Then slowly increase the range and distance. At first, it was not easy to maintain a certain average speed, but you should use it as your goal.
When cycling, you should warm up first. Doing stretching exercises is a good way to pull your legs and back muscles. The first two and one-half kilometer should ride slowly. Once you complete the warm-up, you can speed up to the speed that you feel you can ride completely without getting tired. Hurricane started first, then the slower the ride, and finally only 5 km, which is completely meaningless!
You must determine if you are still equipped with the strength of your return journey!
When you feel that there is no problem riding 30-40 kilometers, you can start to increase speed again. Buying a code table is very helpful. The meter can time, record the distance, and the average speed of the ride, and allow you to record the time spent on a particular route.
It is important to understand the purpose of your cycling. Some people want to lose weight. Some people just want to simply relax. Others want to be able to compete. No matter what your purpose is, remember to keep happy when riding a bike (although sometimes it's painful to ride without power!)
General beginners, after four weeks of training, should be able to ride a distance of 30 kilometers at an average speed of 22 kilometers. If the ride is relatively flat or downwind, or if you have cyclist talent, you may exceed these numbers, but generally these numbers are good references.
Ideally, if you want to improve, it is recommended to ride 3-5 times a week. However, it should be noted that in cycling, rest is very important. Riding too often can cause injuries or other ailments.
If you can ride the 20-35 kilometers twice a week, you can ride the two-hour journey twice a week, and you will find yourself making rapid progress.
In addition, it is also important to adjust your schedule. Do not ride at the same speed or distance each time. For example, in a week, you can try a short-distance high-speed ride and then do a smashing, four-time 20-second sprint, or try to climb a hillock.
If you ride a long distance, you can maintain your favorite rhythm and enjoy the scenery. Soon, after a few months, your physical strength will improve. For you, long-distance riding is not a problem. However, just as said before, cycling needs time, so don't be too happy because of this, and start to try 180 km away - when you ride half way to your legs, don't blame me for not telling you!
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