7 Strategies to Cycle Without Fatigue – Implement These Today!

1. Adjust the bicycle saddle to achieve proper cycling posture

When adjusting the saddle to the correct posture, it is important to prevent issues such as tired legs, back pain, shoulder pain, and muscle strain. The height of the saddle should be adjusted so that when your feet are at the lowest point of the pedal (6 o’clock position), your thigh and calf form an angle of approximately 150-160 degrees. Over-bending or over-straightening your legs can quickly fatigue the leg muscles.

2. Maintain correct posture while cycling

In addition to adjusting the saddle correctly, it is essential to sit in the proper posture as it directly affects your back, hips, and buttocks. Incorrect positions can lead to spinal deformities, back pain, hip pain, and leg fatigue during long rides.

When cycling, ensure that your back is straight from your shoulders to your hips. Relax your shoulders and find the most comfortable posture for yourself. Additionally, slightly bending your wrists can help reduce pressure on them.

3. Pedal using the ball of your foot

The ball of your foot contains many acupoints. Pedaling with the ball of your foot helps massage these acupoints, effectively reducing leg fatigue during long-distance rides. Place the ball of your foot in the middle of the main pedal and maintain a smooth rhythm of lifting and lowering. Avoid using excessive leg force, as it can result in leg fatigue and pain.

4. Maintain a steady breathing rhythm while cycling

Cycling as a form of exercise helps regulate your heart and lung rhythms. It is important to train yourself to maintain a steady and gentle breathing rhythm to ensure sufficient oxygen supply for your body’s metabolic process. Breathing with your abdomen, instead of your chest, can help avoid stomach pain.

Combine regular and rhythmic breathing while cycling, inhaling deeply and exhaling slowly according to the rhythm. Start with shorter distances and gradually increase intensity to maintain a steady breathing rhythm while cycling.

5. Avoid excessive exercise

Establish a training regimen that includes proper rest. Excessive exercise can lead to rapid heartbeat, difficulty breathing, fainting, severe muscle soreness, and serious injuries.

Start with a slow pace to warm up your leg muscles. Limit your training duration to around 30 minutes a day and rest when you feel tired. As you become more accustomed to cycling, you can gradually increase the duration to 1 hour or adjust based on your own health condition.

6. Stay hydrated before exercising

During cycling, your body will sweat a lot, leading to dehydration. Therefore, it is crucial to consume water and electrolytes to support your training process. However, avoid drinking excessive water to prevent discomfort and hip shaking.

Drink water with electrolytes and minerals like calcium, sodium, and potassium to replenish your body’s water. Avoid consuming cold water after exercising as it can be harmful to your stomach. Remember to carry a water bottle while cycling to ensure timely hydration!

7. Maintain a proper diet

Having a proper diet before and after cycling is crucial. Foods rich in carbohydrates and protein are essential for overall health and muscle recovery during cycling.

Before cycling (2-4 hours prior), avoid consuming heavy and hard-to-digest foods such as fried dishes with excessive oil, cream, or spicy foods. Opt for light foods such as cakes, fruits, and desserts that can be easily digested and not hinder the training process.

After cycling, replenish your body with a meal containing vitamins, carbohydrates, and protein from fruits, yogurt, peanut butter, or eggs to enhance your health and promote speedy muscle recovery. Berries like strawberries and raspberries contain anthocyanin, which helps reduce inflammation and joint pain.

Above are 7 ways to prevent leg fatigue while cycling that you should implement immediately. Wishing you good health during your cycling journey!