Cycling training tips: Solve sore thighs and buttocks issue
Cycling training tips: Solve sore thighs and buttocks issue.
Riding is a seemingly simple healthy exercise, but it is not that simple to get a comfortable riding experience. In the process of pedaling, we seem to be able to mobilize every part of the body, but due to some unscientific settings, sometimes it will indirectly lead to inexplicable soreness in many parts of the body after riding. Therefore, here are some cycling training tips for everyone to solve these problems.
If you know more about cycling tip, you can see the article: Cycling tips-100 best bikes-riding tips for bikers
Cycling thigh soreness and lactic acid accumulation problems
Lactic acid is a kind of exercise regulator of the human body. When strenuous exercise, fat is broken down into heat and lactic acid (so fat people are relatively more likely to produce lactic acid). Lactic acid can stimulate nerves, causing pain and fatigue.
Lactic acid is also a protective measure for the body, because too vigorous or continuous intense exercise will strain the muscles and damage the body’s function. Therefore, under high-intensity exercise, the body will correspondingly inhibit people’s activity ability, making people feel tired and abnormal. Pain to prevent excessive strenuous exercise from causing damage to the body.
It is also a side effect for athletes to provide exercise-level lactic acid, which not only prevents people from exerting their super-level abilities, but also makes long-term fatigue after high-intensity exercise (especially anaerobic exercise), so professional athletes not only have extraordinary exercise Ability, but also the ability to resist the pain caused by lactic acid.
Although lactic acid has side effects on exercise, it also has its good side. Lactic acid can be broken down during exercise. A large amount of lactic acid can stimulate the expansion of blood vessels and connective tissues (bodybuilding exercises use this principle). Expansion makes muscles stronger. Accelerated blood circulation, faster blood circulation can make the blood transport oxygen faster (so the leg muscles of professional cyclists are very soft, not as strong as rocks, because such muscles will have good blood circulation).
For several hours after exercise, even if the body is stationary, it will still secrete a large amount of lactic acid, so it is even worse to rest immediately after exercise, because lactic acid will accumulate in that part of the muscle tissue as the blood circulation speed decreases, causing fatigue. So it’s better to stop the small gears before riding than riding for a while and then take a break.
The body will still secrete lactic acid on the second day after exercise, so the next day after strenuous exercise, you have to walk and ride, because blood circulation and muscle exercise can help the body metabolize lactic acid, making the body feel more relaxed (if you have been on the day Lying at home until the next day, you will feel more fatigued).
There are many ways to relieve fatigue and metabolize lactic acid:
1. Massage is the best method. Professional athletes often use masseurs to squeeze their muscles to help them release the lactic acid in their muscles and deal with the next day’s race in a better state. Of course, amateur riders do not. In good conditions, pressing the muscles yourself will also help.
2. Taking a warm bath can effectively promote blood flow and is also one of the good ways to release lactic acid.
3. Adequate sleep is good for the recovery of physical fatigue. If you don’t have enough sleep, your body will feel very tired even if you don’t exercise vigorously. This is the reason.
4. Eating more vegetables can help metabolize lactic acid, and eating too much meat is also detrimental to lactic acid metabolism.
Lactic acid is produced during the anaerobic respiration of the muscles. It will not be quickly broken down or absorbed. It can only be taken away with the blood circulation. Since our exercise consumes a lot of oxygen, the anaerobic respiration of the muscles is no longer necessary. It is inevitable.
In the process of riding, avoid the rapid accumulation of lactic acid causing rapid soreness in the thighs. Pay attention to the following aspects:
1: Don’t change the speed ratio very quickly, so that the muscles need to do a lot of work, and the lactic acid produced by anaerobic respiration is large, so try to avoid the chance of excessive load.
2: Lower the speed ratio and pedal with a brisk frequency, so that the lactic acid can be taken away by the blood as much as possible. At the same time, this is also a way to relax and guide the lactic acid.
3: During riding, reduce the chance of stopping pedaling, because it is easy to cause accumulation and cannot reduce the accumulation of lactic acid in time.
What causes the pain in the butt?
When sitting on the cushion, the weight of the body is pressed on the small area of the cushion, which will generate a very large pressure, which will compress the capillaries and affect the blood circulation.
2. Shear force and friction
When pedaling, the human body swayed slightly from side to side on the cushion, rubbing the edge of the cushion, causing friction, friction and heat generation, which soon caused pain and skin damage. The shearing force generated by friction with the cushion combined with the compression effect further aggravates the blood circulation disorder.
The dampness brought about by sweat aggravates the effect of shear force. Many riders bought silicone cushions or silicone cycling pants in order to improve their first feeling of pressure, but this resulted in an airtight and temperature-tight height, which was counterproductive.
When riding, the skin temperature, especially the temperature of the perineum will rise significantly. The rise in temperature speeds up the metabolism of the skin, and under the action of compression and shearing force, blood circulation is obstructed. At this time, the skin begins to die because it cannot get sufficient nutrients.
Due to the four main reasons mentioned above, the skin on the contact part of your body and the cushion can’t get enough nutrition, which can cause butt pain.
Ready-made version of the method to prevent butt pain by riding a bicycle
Speaking of butt pain while riding a bicycle, although numerous articles have mentioned various methods to prevent and reduce butt pain, there seems to be no generalized ready-made version. When riding a bicycle, the butt is subjected to concentrated pressure and friction for a long time, and there will definitely be discomfort.
There are many general discomforts:
1. Discomfort caused by long time pressure and blood circulation;
2. It is uncomfortable to step on for a long time and the skin is rubbed many times;
3. The buttocks and the seat are tightly integrated, not ventilated, and uncomfortable when sweating and sticky;
4. Long-term riding, uncomfortable gluteus maximus fatigue, etc.
Here are the ways to alleviate these discomforts in order of importance
1) Suitable bicycle seat
The so-called fit means that the width of the seat should match the width of the pelvis, just to force the thick gluteus maximus, too wide will hinder the movement of the legs, too narrow will be embedded in the pelvis, compression and wear to “important parts”, using Miao Hong That is, the seat must conform to its own P-type.
2) Wear cycling pants
Cycling pants have many advantages
1. With cushions, this soft one is not only comfortable to sit on, but the cushions are generally made of sweat-absorbing materials such as coolmax, which can absorb all the sweat on the skin and prevent the skin The adhesion is astringent, and the friction is uncomfortable.
2. Close to the body, most of the riding pants are tight and close to the skin, so when riding, the friction between the pants and the seat protects the skin, and There will be no wrinkles next to the body, in short, it will not be worn to the skin.
3. The materials of the cycling pants are relatively smooth, and they will naturally slide to a more comfortable position when sitting on the seat, and it can also be used during pedaling. Save a little effort, the gluteus maximus is less stressed, and you can get tired later.
3) Correct adjustment
Some riders don’t like to bend over to ride, think it is laborious, and want to ride straight. In this case, most of the weight falls on the buttocks. After a long time, the buttocks will obviously hurt, so you must adjust the bicycle correctly. The height of the seat and handlebars distributes the weight of the people on the buttocks, hands, and feet, and can’t force the buttocks too much.
If you want to know about correct adjust seat height, you can see this article: Saddle height guide: How to set your saddle height？
4) Correct riding posture
On the basis of correct adjustment, the force has been allocated to 5 points, but obviously the gravity on the buttocks is still the largest. Even if the previous three are achieved, the buttocks will still have two unfavorable conditions, namely high temperature and continuous compression. Sitting on the seat all the time, there is no ventilation in the buttocks, the temperature will rise relatively high, it is very uncomfortable; the blood circulation is not smooth for a long time, and it is also very uncomfortable. The solution is to ride for a while and lift it up, such as riding a ten Just stand up and shake two cars in a minute, so that the buttocks can be ventilated and the blood can be moved.
If you want to know about correct riding posture, you can see this article: The correct riding posture can make you ride longer
In generally, if you often ride long distances, you can consider changing to this kind of seat. The hole in the middle reduces pressure and ventilation is good. In general, it should be complete enough. I hope that comrades with painful buttocks can relieve some pain after seeing it.
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