We are all dominated by habits, especially when riding a bike. If you want to be a good rider, there are some bad habits that you have to throw away

1. Riding too fast and too rushed.

Leading from the start does draw the crowds, but if your goal is to get to the line first, you'll have to rethink that strategy.

"If your heart rate is too high in the first 30 minutes, your metabolic rate goes up and your body goes into a rapid sugar burn mode" - Andy Wadsworth, professional cycling coach and director of My Life Personal Training.

You need to use stored fat to provide energy for your body to burn, not by burning sugar in your body, and sugar is burned twice as fast. Slowing down at the start is better for the whole race. The race is more beneficial. If you don't want to blow your heart rate, it's best to increase your speed after 30 minutes of solid riding in the race.

"For the 30 minutes at the start, last 6, 2, and 4 minutes of self-perceived exertion, then rest for 6 minutes and start again at 50% self-perceived exertion. You haven't regained your strength, so you can extend the rest time or reduce the length of high-intensity pedaling." -Andy Wadsworth

2. Incorrect gear ratios

No matter how steep the slope you're on, keep your heart rate at 90-100 rpm. "90 to the knot takes too much pressure; if the gear ratio is too low, your legs will use up a lot of energy pedaling at high speeds." -John Silliness

"Train how fast the legs have to turn to get the best feel for the results. With more practice, in 15 seconds to a Formula One driver can accurately judge the speed as soon as he hears the sound of the engine, and you want to lean in that direction." -John Ciritti

3. Following the wind or leading it for too long.

Learn how to conserve your energy, but don't stay behind the group and forget that you are also obliged to lead the ride at the front. "Following in a line of eight riders is effective in reducing the amount of oxygen consumed. But spend too much time at the back of the pack and people will call you a heel, and carrying the wind for too long will drain your energy." -John Silliness

The key to this is communication and trust. "There has to be an understanding with other riders, like changing the lead every 60 minutes, and if you're climbing a hill and you're feeling tough, you have to signal the group to change to take your place as soon as possible." -John Herety

Before going to the back of the pack, shake your elbow to signal to the rider behind you that you want to get out of the pack so that the rider behind you doesn't touch your wheel. Then step out of the line and let the next rider take your place smoothly as you follow to the back of the pack.

"By the way to save your physical energy more fully, you should try to keep a close distance with the driver in front of you, with your eyes focused on the brake paddle, there is no need to stare at the wheel a few feet ahead at this time. I hate people who suddenly stand up and suddenly slow down to let a chain reaction happen behind them. If it's your turn to lead or back off, no one will blame you for shifting suddenly. But if you make a sudden move that causes a push behind you, the team will always have a problem with you." -John Ciritti

"It's best not to have a tight press on the brakes and to go to the side of the crowd and use the wind resistance to slow down slowly."

4. Never resting.

Excessive physical exertion can lead to prolonged soreness, lowered immunity, injury, moodiness, and loss of motivation. "Rest doesn't mean wasting training, it's an important part of it." -Andy Wadsworth

"In the process of physical recovery, the cardiovascular system and muscle groups move to a new level after repair, and progress is created that way." Every training program should be accompanied by a proper holiday, with one day off after two or three days of training per week, usually with a very intense first day of training and short, easy rides on the next two days. -Andy Wadsworth (Wadsworth)

"If you haven't started training hard, start with cross-training, swimming, yoga, or taking your pup for a longer walk. Might as well meet a friend to share breakfast; you'll feel like the slack time was well spent." -Andy Wadsworth

5. Cycling, cycling, and just cycling.

Counting the hours you ride will benefit you greatly; neglecting your overall health can cause your body great pain. "Cycling is not a full-body exercise, it uses mostly lower body muscles and has a very limited range of motion," says Matt Rabin, nutritionist for Team Garmin-Sharp. Rabin (Matt Rabin) The result is that the muscles used in cycling become very tight, but the muscles that are not used are very lean, causing an imbalance between the upper and lower body. A study in California showed that over 500 randomly selected amateur riders had experienced these problems, and 85% of them had experienced strain injuries. While cycling, add specific conditioning training. "It's important to focus on core stability training to keep the pelvic girdle and spine in proper bone position to prevent back pain and bone malalignment." -Matt Rabin

Try the toe touch exercise - lie with your back down, knees bent, and hands supporting the underside of your back. Tighten your abs and support the weight of your back with your hands, then slowly lift one foot a few feet off the ground for a period of time and then lower it. Change one foot to continue this action until the arms are not strong enough to support the back. To avoid hamstring injury, stand on the edge of the step with your heel, make a direction for your toes to stand on the step, and do 12 heel lifts up and down. To avoid kneecap malalignment and strengthen the hip muscles, you can use the exercise ball to do squatting exercises: lean the exercise ball against the wall, use your back against the ball and slowly squat down until your thighs are parallel to the ground.

6. Fumbling before riding.

The rider in front of you is endlessly checking his equipment, and what could be more mind-numbing than that? If you're such a slow reactor, not only will you cause resentment, but you'll waste race time. "You know that the moment you step on the bike you should already be ready to go, and after you finish one race, you have to prepare for the next one right away. Go through all the nitty-gritty details clearly in your mind and you'll know what to do. Wash the bike, oil the bike, check the wheelset, bring the pump, spare tire, tire removal pry bar, and be fully prepared the moment you step on the bike." -Andy Wadsworth

"If you have a flat tire on your bike, you don't care, and you don't fix it until it's time to use it. When you find a flat tire, you have to deal with it right away, and you shouldn't put off any problems with your bike." -Andy Wadsworth

If you're OCD and can't stop checking your gear, why not write a list and check it after each race and when you're ready for the next one: if you have a spare tire, sports drink, energy bar, and waterproofs. "Having the essential items written down in black and white also means you can turn your attention to other things and save half the time by not constantly worrying about forgetting essential items." -Andy Wadsworth

7. Avoiding uphill climbs.

"It's great to ride at full speed, but all riders understand that if you want to really get better, you have to go practice climbing. Some riders push back and say they're not good at uphill, but really that's just riders using not being good as an excuse to avoid uphill," Wadsworth said, but he doesn't advocate going for abuse on difficult steep hills. "Choose a relatively gentle uphill with a gradient between 4 and 8 percent, and the length of time it takes to go uphill should ideally be in good. As you get used to the instant acceleration sprint, your body and energy system will gradually adapt to the intensity." -Andy? Wadsworth

He said that as long as riders can do 30 minutes of hill climb training two to three times a week, they will definitely love the feeling and start looking for more climbing opportunities instead of adopting a negative avoidance stance. They will start to focus on energy output, and they will be able to maintain a normal heart rate with a bigger flywheel, and then a smaller flywheel will not be to your liking.

Conquering a climb doesn't mean you can relax. "In fact, accelerating immediately after reaching the top will allow you to lose the competition" (Wadsworth)

"I've seen many riders use gears with fewer teeth at the top of the hill, which really shouldn't be the case. It needs to be stressed again that it's not the big steep hills that train climbing ability, uphill with very little gradient can be practiced as well, even if you are practicing uphill near your home, your awareness of overcoming obstacles will get stronger."

8. Self-appointed as a doctor.

Riders usually take their health very seriously, and as soon as they are not feeling well, they immediately become half a doctor. "When you hurt your hamstring, you ice it first, take out the painkillers, and you have to put up with the lasting pain," says Joy Potts, a former international rider who has become an osteopathic physician and opened a specialty sports clinic. "A small injury that is misdiagnosed can turn into a major symptom, causing muscle tears or long-term sequelae." -Joey Potts

When pain gives you no peace of mind, you should see a doctor, preferably a professional sports doctor, as soon as possible so you can compete as soon as possible. If your recovery is delayed, be sure to get a follow-up appointment. Asthma, heart murmurs, high blood pressure or anemia can lower energy output levels, and you need to have your doctor check your blood iron levels. "Serum ferritin is the protein in the blood that stores iron, and if levels are reduced, it can slow down repair and decrease athletic performance."

9. Improper energy supplementation.

There's no need to surprise your body by making sure you're eating foods your body is familiar with. "Riders often get a lot of nutrition from sponsors when they compete, and since it's free, they tend to try foods they haven't eaten before." -Matt Rabin

 "This practice can lead to high blood sugar levels, cramps, indigestion and other problems. Worse yet, it causes weakness, making you lose your appetite, not want to eat, and not want to drink." -Matt Rabin

He recommends not choosing foods that you don't eat regularly during a race. Pay attention to your nutrition plan when training, practice eating and drinking on the bike, and find the best nutritional recipes for you. Before the bike ride, prepare food for the return trip. On long rides, you have to replenish glycogen every 45 minutes. That way, muscles won't use the energy stored in your body, you won't be sore for a few days after the race, and it won't affect your race performance or energy output level.

10. Lack of sleep.

Sleep-deprived riders' immunity and clarity of thought are compromised, often discounting race performance. "Sleep improves cellular repair and speeds up the repair of cellular damage caused during workouts." -Jim Horne, professor at Loughborough University's Sleep Research Centre

Adequate sleep also reduces the probability of headaches. a 1999 study showed that riders who rode long distances were twice as likely to have headaches than those who did not ride a bike. Horney believes the direct cause is sinusitis and dilated blood vessels caused by exercise.

The good news: riders who get enough sleep can reduce the frequency of headaches. Some people sleep five hours a day, but others take longer to sleep each day as well.

Keep track of how much sleep you get each night in your training journal, review it often, and identify patterns. Once you find the sleep duration that works best for you, stick to getting enough sleep for that long every day, especially in the week before a race. "Finding the right length of sleep for you and sticking to it is a key factor in reducing headaches." -Jim Horney