2 . Whether you are racing or touring, long-distance cycling can be very rewarding. 1 In general, it is more important to prepare your mind and your gear (齿轮) for the challenge ahead than it is to train your body. The best way to physically train for a long cycling trip is to take a long cycling trip! There are several steps for you.
Stretch first! Warm up for at least ten minutes before each long-distance cycling session. 2 This way, you can reduce the risk of injury.
Pace yourself. 3 Try to keep up this pace as best you can. Use a lower gear so that you don't wear yourself out. Try to keep up a rate of roughly 90 rpm(revolutions［旋转］per minute) on a low gear to go easy on your muscles and lungs.
Shift gears. When you come to a hill, change into a lower gear so that you can more easily reach the top. 4 Throughout the ride, stay aware of how hard you are working. If you are struggling to push the pedals (踏板), you should switch into a lower gear to conserve your energy.
5 Even if you feel strong, stop every 10-20 miles to give your body a rest and ensure that everything is running smoothly. Rehydrate (补水) by drinking some water, and boost your energy levels with a quick snack. Keep doing so until you arrive at your destination.
| A．Take regular breaks. |
| B．You are sure to face some challenges during your cycling. |
| C．You should make better use of gears. |
| D．Try some exercises like jumping and jogging in place. |
| E．When going down, you should change to a higher gear. |
| F．It trains your body and provides a chance to appreciate the beauty along the road. |
| G．Start cycling at a speed which suits you. |
