If you're a mountain biker, you know that wearing a chamois is essential for your comfort and performance. But do you know why? In this blog post, ...
Cycling Health - Lactic Acid
Lactic acid is an exercise regulator of the body, when in the distance exercise fat is broken down into calories and lactic acid (so fat people are relatively easier to produce lactic acid), lactic acid will stimulate the nerves, causing pain and fatigue feelings.
Lactic acid is also a physical protection measure, because too strenuous or continuous strong exercise, will strain the muscles damage body functions, so under the high-intensity exercise, the body will correspondingly inhibit the person's ability to move, so that people feel fatigue and excessive pain, in order to prevent too strenuous exercise to cause harm to the body.
For athletes, lactic acid is usually a side effect that not only prevents a person from performing at a super level, but also makes a person fatigued for a long time after high intensity exercise (especially anaerobic exercise), so professional athletes should not only have the ability to exercise beyond normal people, but also have the ability to resist the pain caused by lactic acid.
But lactic acid also has its good side, lactic acid can be broken down during exercise, a large amount of lactic acid can stimulate blood vessels and nodal tissue expansion (bodybuilding is the use of this principle), expansion makes the muscle becomes more powerful, blood circulation is accelerated, blood circulation can be accelerated to make the blood faster delivery of oxygen (so the professional cyclist's leg muscles are very soft, not as hard as stone, because such muscles will have good blood circulation).
The body will still secrete a lot of lactic acid even if it is banned for several hours after exercise, so resting immediately after exercise is even worse, because lactic acid will accumulate in a large amount in that part of the muscle tissue as the blood circulation rate decreases, causing a rise in fatigue, so it is best to stop before hanging a small number of teeth than riding for a while before resting.
The day after exercise the body will still secrete lactic acid, so the day after the distance exercise instead to come out walking and riding, because blood circulation and muscle movement can help the body metabolize lactic acid, making the body feel more relaxed (if from the day has been lying at home to the next day, you will feel more fatigue in the body).
There are various ways to relieve fatigue and metabolize lactic acid.1. Massage is the best way, professional athletes often use masseurs to push for them to release the lactic acid inside the muscles, to better condition to deal with the next day's race, of course, amateur riders do not have such good conditions, their own muscle pressure will also help.
2. Taking a warm bath can effectively promote blood flow, which is also one of the good ways to release lactic acid.
3. Adequate sleep is beneficial to the return of physical fatigue, if the lack of sleep, even if not strenuous exercise, the body will feel very fatigued, that is the reason.
4. Eat more vegetables can help metabolize lactic acid, eating too much meat is also not conducive to lactic acid metabolism.
Lactic acid is produced when the muscles breathe anaerobically, and will not be quickly broken down or absorbed, only to let it follow the blood circulation away, because our exercise consumes a lot of oxygen, so the anaerobic breathing of the muscles is inevitable.
Tips in cycling
During riding, in order to avoid the rapid accumulation of lactic acid causing thigh soreness soon, pay attention to the following aspects.1. Don't make the gear ratio very big at once, then the muscles need to do a lot of work, and the lactic acid produced by anaerobic respiration will be big, so try to avoid the chance of overloading.
2. Put the gear ratio smaller and pedal with a lighter frequency so that the lactic acid can be taken away by the blood as much as possible, and this is also a way to relax and reduce lactic acid.
3. Reduce the chance of stopping pedaling during the ride, as this can easily cause a buildup that does not reduce lactic acid buildup in time.