1. Sufficient sun protection
Almost male mountain bike riders don't like sunscreen. They think that sunscreen is something girls do, especially to put on sticky and greasy sunscreen lotion, which is very uncomfortable for many men. But sunscreen is not for beauty and not wanting to tan your skin. In fact, according to statistics from the United States, because men are more enthusiastic about outdoor sports, but do not use sunscreen, men over the age of 50 are twice as likely to develop skin cancer as women! Even if you don’t want to go that far, sun protection can not only reduce the chance of heat stroke, but also avoid sunburn. Sunburn peeling is very painful!
Now many sunscreens are advertised as refreshing and not sticky. It is recommended that male riders can try a few more models. I believe that they will be able to find sunscreen products that are more acceptable to them. For the hands and feet, as for the face and neck, choose a more direct and effective physical sunscreen method.
In the hot sun, one more coat can reduce the chance of getting sunburned, and not only the skin is injured by sunlight, but also the eyes, scalp and other parts should be well protected. Therefore, the safety helmet, sunglasses, headscarf, sleeve cover, gloves, leg cover on the head can also reduce the risk of skin cancer and cataracts
2. Sufficient drinking water supply
Drinking plenty of water is the basic skill to avoid heat stroke. In addition to lowering body temperature and replenishing a lot of sweat loss, it can also reduce the concentration of body fluids to avoid the chance of heart disease, urethral stones and even gout. Acute gout occurs because of high levels of uric acid. Appropriate electrolytes can also be added to the water to reduce the possibility of heat cramps.
The most important concept of replenishing water is not to wait until you are thirsty before drinking, because when you feel thirsty, it actually means that the human body is already dehydrated. Therefore, during the riding process, it is recommended to drink a few mouthfuls of water every 15 minutes, and drink more than 600cc of water per hour. As for drinking water, sports drinks or soft drinks, in fact, it is all right, because a lot of water and calories are lost during riding, so sugar-sweetened beverages can replenish calories; sports drinks are recommended to be diluted in the same amount, so that it will not be too sweet because it is too sweet.
3. Take enough rest
Accidents often come from excessive reluctance. No matter how good the physical fitness is, there are times when the physical condition is not good. Cyclists often say, "If you stay in the mountains, you won't be afraid to ride without a bike." Whether it's a long distance or a long distance, a competition or a challenge, there are many kinds of cycling activities. . No one can always maintain the peak state, so in the process of riding, in addition to taking regular breaks, if you feel a little uncomfortable today and the riding state is a little unusual, you should slow down, take a proper rest, and remind your peers. Riders should pay attention to each other at all times, and they can't keep their heads down and ride. If they see their companions gasping for breath, their faces are pale, and they make an appointment to stop and drink water. After going to the toilet and resting, there will be more protection for each other's safety.
