1 Pre-ride preparation

1.1 Route

Look at the map and write out all the big and small towns you will pass along the way, and indicate the number of kilometers between two places, make a small route sign, don't underestimate this small sign, it will have a big use on the road later. Reasonably arrange the daily mileage, generally speaking, the weakest riders should be the standard to arrange, because if you have spare energy, you can take photos, can see the scenery, can take care of others, but if you force to do super-intense riding, not only do you have no time to see the scenery, it is a move that hurts your body and mind. You can divide the whole trip into rush type and enjoy type, and allocate the time a bit.

1.2 Equipment list for long-distance bike trips

1.2.1 Personal equipment

1.2.1.1 Helmet: The best guarantee of riding safety.

1.2.1.2 Sun hat: sun protection and shade.

1.2.1.3 Bandana: can be used to protect the cold, wash the face, dust. Attachment: mask.

1.2.1.4 Riding backpack: your family will be put inside!

1.2.1.5 Knee pads and elbow pads: bump and bruise along the way!

1.2.1.6 Sunglasses: Specially for when the sun is too strong and the wind and sand are blowing. With: spare myopic lenses, binoculars.

1.2.1.7 Cycling clothes (2 sets): cycling pants, cycling clothes, quick-drying clothes and pants; more comfortable for cycling. With: civilian clothes (for non-riding change).

1.2.1.8 Surfing clothes and pants: windproof, breathable and rainproof; two-section raincoat.

1.2.1.9 Gloves: Half-legged gloves are recommended for summer vacation; more comfortable contact between hands and handlebars.

1.2.1.10 Sleeve cover & pants cover: prevent the hands (legs) from being sunburned and tanned; the best choice for female riders.

1.2.1.11 Riding shoes (2 pairs): hard-soled shoes. Outdoor GORE-TEX shoes are suitable for sunny days; sandals are suitable for sunny and rainy days.

1.2.1.12 Communication equipment: walkie-talkie (can be rented), survival whistle, walkie-talkie is a good communication tool to save money, it is best to have it; keep your cell phone fully charged and can talk normally, please write down the phone numbers of all your teammates before the trip, not just one of them, it may be that one more phone number can solve a pressing problem.

1.2.1.13 Car bag: convenient for the journey will be car "dismemberment", packaged for storage use.

1.2.1.14 Seat bags, tents, sleeping bags and moisture-proof mats: special for sleeping out at night.

1.2.2 The vehicle is equipped with

1.2.2.1 Yardstick: measure speed and travel kilometers.

1.2.2.2 Air cylinder: portable type.

1.2.2.2.1 Portable air cylinder, although portable, but as long as it is used properly, it can also be fully capable of sufficient air work. Portable cylinders generally have a fully compatible function, that is, they can deal with American and French nozzles, their conversion forms are push-pull and disassembly type, common brands are France's Zefal and Germany's Sigma. material is mainly in the cylinder body, there are two kinds of engineering plastic and aluminum alloy. Inflation method, there are foot pedal and hand tuck type, you can choose according to their preferences. The way of fixing the portable pump is mostly the side of the water bottle holder with a matching tube clip, but also directly fixed on the frame, and the latest model is also fixed with a rubber band.

1.2.2.3 Bicycle audio: the power of music, can not be ignored.

1.2.2.4 Headlights, rear flashing lights: whether you have no night riding plans, these small things can make you more at ease, safe.

1.2.2.5 Water bottle: soft pot, clip on the frame; bike water bag, straw (convenient for not stopping and drinking water without hands).

1.2.2.6 Reflective and lighting system: headlamp / front and rear lights & high brightness flashlight and battery & charger ---- can play a safety signal, lighting and self-defense role when riding at night in special circumstances.

1.2.2.7 Car tailstock and pack: front and rear carrier bag, saddle bag and frame bag ---- pack luggage.

1.2.2.8 Brake system rubber, brake line & speed control line: several, wear bad can be replaced in time. With: ball, car bar & valve core

1.2.2.9 Inner tube: prevent tire puncture, you can quickly change the tire to save time.

1.2.2.9.1 When you have a puncture, you don't have a spare inner tube, then you can only mend the inner tube that is punctured now and then move on, if you use the spare tire you can save a lot of time and physical strength, change the punctured inner tube and leave it until you go home or stay at night to mend it, of course if you are unfortunate enough to encounter a second or third puncture, you will have to mend them on the road If you are unfortunate enough to get a second or third puncture, you will have to fix them on the road. When choosing a spare inner tube, you need to pay attention to whether its specifications are in line with your bike, and whether the nozzle can be compatible with your portable air cylinder. There are three types of valves, one is French, the second is British, this is the most common, ordinary bicycles have such valves, equipped with rubber valve cores, the other is American, which is often referred to as automotive valves, different valves are equipped with different wheels, different cylinders, so you have to choose the form of the valve and your wheels to match. . Then there is the length of the nozzle, because different wheels, the height of the rim is different, which also needs to be equipped with different lengths of the nozzle. Generally, we are in the market for common inner tube is mainly Taiwan's Zhengxin and Jianda tires, of course, there are foreign brands such as Michelin. As long as you choose the inner tube that can meet your own use will be completely fine!

1.2.2.10 Outer tire: to prevent the outer tire for special reasons when the tire is blown, you can quickly change the tire (such cases rarely occur).

1.2.3 Tools for repairing bicycles

1.2.3.1 Allen: With this all-in-one tool set, you can disassemble a bike almost completely; it is recommended.

1.2.3.2 Tire stick: usually two, can help you strip the outer tire and replace it with a spare inner tube

1.2.3.3 Cold patching film: Bring at least five of them, it is a product without grinding and cutting, quick to use.

1.2.3.3.1 This kind of film is used for cold patch bonding, so it is called cold patch film, this is a kind of product that the manufacturer handles perfectly, you can not polish it because it is clean, no need to polish it again, its structure is divided into three layers, the first layer is the protective paper, which plays the role of isolation, before you use it, this paper is used to isolate other foreign objects, after you use it, you do not tear it, because it can isolate the cold patch. After you use it, you should not tear it, because it can isolate the bond between the cold patch film and the outer liner very effectively. The second layer is the cold patch film itself, it is under the protection of the isolation layer to keep itself clean, itself is also rubber, with a certain degree of flexibility, toughness. The third layer, tinfoil, is the same as the first layer of protective paper, and its role is also to isolate and protect the cold patch film, when you use, when you are ready to bond, this layer of tinfoil will be gently torn off.

1.2.3.4 Cold patching glue: a powerful helper to make the scars on your inner tube uneven.

1.2.3.4.1 Cold patching glue is used to bond your cold patching film and polish the wounded inner tube, it is usually included in the box when you buy the boxed cold patching film, after you use it, you can also buy it separately, it is usually made of aluminum tubular structure, you need to pay attention when carrying it, you can't squeeze it too much, if there is a leak, it is a bad thing. When you use it, squeeze out the right amount of glue according to the size of the grinding area, and then wipe it with clean fingers. After waiting for it to dry, you can tear off the third layer of tinfoil of the cold patch film and bond it evenly to the inner tube injury.

1.2.3.5 Sanding sheet: Sand your inner tube to make it conform to the bonding condition.

1.2.3.5.1 Sanding sheet, the role is to sand your inner tube wound to the degree suitable for bonding, there are generally two kinds, one is ordinary coarse sandpaper, the other is made of steel, of course, in order to use more convenient, you can choose to make your own, steel sanding sheet fixed on a handy object, such as: wood block.

1.2.3.6 chain cutter: when you drop the chain, can help you continue to move forward

1.2.3.6.1 Chain cutter, the function is that you can detach your chain, of course, you can also install it. The key to choose is the thimble, because when you use it, the thimble bears a lot of force and needs to have enough hardness and toughness, the general choice will be Taiwan LIFU, Japan SHIMANO, the United States PARKTOOL.

1.2.3.7 Warp tire stick, prepare 2.

1.2.3.7.1 Why two of them? Because when you pick up the outer tire, the edge of the tire and the rim are very close together, you need to use one of them to buckle the outer tire to fix, and then use the other one to continue the next step, so you can smoothly and easily pick up the outer tire. Tire rod, in general, its material superior engineering plastic, metal (steel) two, the advantage of engineering plastic is light weight, the disadvantage is not the power of metal; steel tire rod, naturally, is heavier, but from the point of view of strength, more dominant. The role of the cocking bar is independent, and the later part of the content will introduce one that can replace it.

1.2.3.8 Combination tool: This is a multifunctional tool that combines many small tool functions into one, greatly reducing the tedium and making it more portable, so it is an indispensable tool. It is a collection of common size hexagonal wrench, a word, cross awl, small size wrench, spoke wrench, tire stick, and even more, provides the function of chain cutter.

Other items: pocket knife / multifunctional knife (Swiss Army knife), life card, compass.

Matches & candles (in case the flashlight is out of power and the matches are wet): for emergency use.

Other: needle and thread bag, dovetail clip. Compression straps, fast hanging, thin rope.

1.3 Route signs

Please don't have the idea of "I don't need to know the route, I'll just follow you guys anyway", we should all be more self-help and spend our time enjoying the scenery and experiencing the ride instead of getting lost and finding the way. The route sign should be written on the towns along the way, as mentioned above, and the distance between the two places should be indicated in the form of a small card placed in a place where you can see it at any time, which is useful for several reasons: firstly, to prevent going the wrong way (you always know where the next town is, even if you run to a remote place where the road signs are not clear, there is usually a sign for the next town, so you can confirm your direction at any time); secondly, it is convenient to ask if the direction is correct. (whether the correct direction); second is convenient to ask for directions; third is the distance in mind (the number of kilometers between the two places can let you know how far the next place where there is water for sale, and even when you can not hold on to the countdown method to know how many kilometers to rest). Familiarity with the route can save a lot of money!

1.4 Silver

Bring more N hundred according to the budget or bring a card just in case.

1.5 Simple

When preparing items, please take simplicity as the standard, as long as not a day are not running in the mountains, many things can be added on the road, and the price is not much more expensive than you prepare now, if now the possible use of all take, one luggage heavy will affect the ride, the second if all the way can not be used, come back will regret taking.

1.6 Check the car

Please do a detailed check on the car before the trip, if you are not familiar with it, get a car store to ask the master to help, please tell him the road you will take: for example, how many kilometers of what road, ask him to help you spend more time. Generally speaking, you have to do the replacement of some consumable things (such as the outer tire that has been worn almost, the inner tire that has been patched N times), to clean the tooth plate and flywheel, to oil the chain, etc.

1.7 Team pulling

Personally, I strongly believe that team pulling is a must. This is a very important point to ensure a pleasant ride! There are several roles: one is the familiarity of riding habits (for example: changing lanes, overtaking, dodging habits, skills), each person's ability (for example: top wind type or heel type), understanding of habits (for example: FB type or frugal type), spending habits (food and accommodation level requirements, etc.), teamwork (who leads, who collects, who finances, who photographs, rides with the car, etc.).

1.7.1 If you are not familiar with each other, you can choose a suitable long-distance partner by team pulling, long-distance partner selection is very important!

1.7.2 Some people have asked: What intensity is suitable when pulling, and this is how I determine the intensity of pulling: if your long-distance plan is 100KM/day, then you can at least reach 120KM/day when pulling; if your long-distance plan is 100KM/day for a few days, if you usually only have weekend holidays at most, then you should at least spend a weekend (two days) Try 120KM/day lasts for two days. The pulling or usual riding should be a little more intense than the real long-distance, so that the long-distance riding is confident and sure, so that there will be room to enjoy the scenery and to experience the fun of riding. In short: "It doesn't matter if you're tired from the pulling, the long distance is easy and most tasty!"

2 Problems that may occur during the ride and solutions

2.1 How to avoid/reduce fart pain?

2.1.1 Ensure that the car is the right size and the riding position is correct.

2.1.2 Wearing riding pants directly, no underwear or flat underwear to reduce the friction between the buttocks and the seat bag.

2.1.3 Lubricate the crotch with Vaseline or special crotch lubricant. Wipe PP before departure, if there are conditions about 2 hours to replenish once, and then how no conditions, at noon to replenish once to maintain the effect of lubrication.

2.1.4 Change your posture more often when riding.

2.2 How to ride more energy-saving and safer?

2.2.1 Please try to make use of your gearing system.

2.2.2 Maintain an even riding speed on flat roads. Don't be lazy when going uphill near the top and rest only when you start going downhill, because those few pedals have a half-hearted effect.

2.2.3 ride in a line/following a car, overtaking not from the right rear

2.2.4 riding hand signals.

2.2.5 Keep a low profile and try to be unobtrusive.

2.2.6 Try not to rush at night: the night vision is not good, what rocks and potholes on the road are not easy to see, if rushing must be anxious mentality, anxious under the chance of making mistakes, and physical strength is not as good as before, attention is easily distracted, I always think: tired should rest, will rush the road to tomorrow when the physical strength to ride, this will bring you a different feeling, riding is It will bring you a different feeling, and riding is a kind of relaxation, not an imposition.

2.3 Ask the right person for directions

2.4 How to drink water more effectively, how to prevent heatstroke, sun protection?

2.4.1 Glucose water, light salt water, tea, fruit juice, sports drinks and plain water to drink between, personally do not recommend drinking such drinks as Red Bull, drink water do not wait to feel thirsty to drink, ride a small sip.

2.4.2 Sunscreen: I personally feel really useful, the spirit of sunscreen is: to prevent sunburn rather than prevent tanning, of course, there is also the function of sunscreen tanning, but do not expect too much from this function. You have to rub it half an hour before you go out and replenish it from time to time on the road.

2.4.3 Avoid riding during the hot sunny hours and choose shade to avoid direct sunlight.

2.5 How to rest more effectively?

2.5.1 Rest interval: It depends on the feeling of each person. When I first started long-distance riding, it was a hot day and I felt that people were evaporating under the sun, so I rested for 5-10 minutes for 2 hours, that is, I stopped to rest when there was no other need. So generally go out in the morning to rest at noon or when you need to rehydrate and then rest. The time between breaks also depends on the situation of your riding route, for example, you must rehydrate and eat something before going up the mountain, and if you know there will not be too many small stores ahead, you should grab the first small store you see.

2.5.2 Attention to diet: main meals according to personal preference will not be said, hydration and eating fruit on the way is best combined with rest, eating fruit on the way will feel good, if you only bring mineral water, drinking more will feel very light, eating fruit can also replenish sugar And it's not a waste of time. Do not drink a lot of cola, Sprite and other drinks with steam before meals, lest your stomach is too bloated to eat.

2.6 What should I do if I fall off the bike?

2.6.1 Confirm the injury: whether you need to go to hospital in order to deal with it, if it is only a superficial injury, you can first make simple wound treatment by yourself, if the injury is serious, you must go to hospital to deal with it.

2.6.2 Call for help: try to use 110.

2.6.3 Check the car: see if you can ride normally, if you can't, please give up riding! The body is the most important thing!

2.7 What should I do if I collide with others?

2.7.1 If you find that the other party has any unreasonable demands, indicate the police to deal with

2.8 How to make yourself physically and mentally happy to ride?

2.8.1 Adjustment of mind: Many newcomers have told me the same problem: they are worried that they are dragging behind the brigade. For newcomers, the pressure is definitely there, but you can look at it in a different way. If you fall behind and feel like you are dragging your feet, think about how tired they would be without you! Riding hard and not having time to take pictures!

2.8.2 If you feel that the road ahead is long and endless, turn around and think: It's okay, I'll get there anyway, you guys sit down and order your food and I'll be there. Try to look at it from another angle, it will be different, everyone will have their own place in the team, and only place. Since we are a team, we should take care of each other. When you face new people, please don't get bored, because you have come this way step by step.

2.8.3 Of course, if you feel that this kind of riding can't bring you any fun, and even feel that it's a harm to your body, and there is no reason to insist on riding, it's the best choice to give up riding, after all, the trip is to have fun, if you are not happy doing this, there is no need to insist!

2.9 How to record data faster and more fully

firmly believe: a good memory is better than a bad pen, now the habit of travel will prepare small paper, prior to listing the table, parking the primary event is to record these things, as follows.

Location CLOCK TM DST AV MX

(arrived at the location clock ride time total kilometers average speed maximum speed)

2.10 What to do after a day's ride

2.10.1 Take a hot shower: Never take a cold shower, even if it's hot! A hot shower is good for blood circulation.

2.10.2 joint, painful parts of the rubbing medicine / massage: even if not painful, rubbing, press can maintain the state, conducive to sustained combat.

2.10.3 Get a good night's sleep: continuous combat must ensure the quality of sleep.