By: Marius Bezuidenhout ：马里尤斯bezuidenhout
Cycling is one of the best forms of exercise that there is and it is for all ages and abilities as well as being as affordable or expensive as you wish to make it!骑自行车是最好的形式的演习是有，这是不分年龄人人共享和能力，以及被作为负担得起昂贵的或作为你是否打算作！ So whether you’re a keen cyclist or a casual peddler, you can improve your performance, well being and comfort with these tips:因此，无论您是热衷于骑单车或临时小贩，您可以改善您的表现，福祉和舒适，这些提示：
- Brake correctly by placing your hands at the ends of the levers. 制动正确，把你的手在两端的杠杆。
- On a long downhill, don’t stay on your brakes. 一个长期的下坡，不要留在您的刹车。 This may overheat the tire rims, which could cause a blow out. 这可能是过热，轮胎钢圈，可能造成打击。 Rather, tap the brakes from time to time. 相反，自来水刹车会不时作出修订。
- Don’t pedal in high gear for long spells. 不蹬车，在高齿轮长期阐述。 This can increase the pressure on your knees and lead to injury. 这可以增加的压力，您的膝盖，并导致损伤。
- Position the handles accurately – about 1, 5 cm lower than the top of the seat. 定位准确，处理â € “约1 ， 5厘米低于上方的席位。
- Change your hand and body positions frequently to avoid stiffness. 改变你的手和身体的位置，经常以避免刚度。
- Keep your arms loose and don’t lock your elbows, they should be bent in order to absorb any bumps, rather than the knock going straight on to the joint. 让您的武器松散和不锁定您的肘部，他们应该一意孤行，以便吸收任何颠簸，而不是敲去直就向联合。
Cycling is a wonderful activity for fitness and fun, but beginner cyclists need to be aware of ways they can reduce strain and injury on the joints and muscles.骑自行车是一种美好的活动，健身和娱乐，但初学者骑单车需要了解的方法，它们可以减少应变和损伤对关节，肌肉。
The right gear 正确的齿轮
Wearing a bicycle helmet is an obvious preventative measure.身穿自行车头盔，便是一个明显的预防措施。 But many beginning riders aren’t aware of the importance of having a bike that fits you properly.但许多乘客开始是不知道的重要性有一个自行车适合你。 For example, a bike that’s not correctly sized and fitted to the rider can cause knee, back, neck, arm and wrist problems.举例来说，自行车这不是正确的大中型和装骑可导致膝，背部，颈部，手臂和手腕的问题。
A good bike shop will help you to find the correct size of bike and adjust it to fit you properly.一个良好的自行车店将帮助您找到正确的大小自行车和它调整到适合你。 Improper riding techniques can also cause cycling injuries.不适当的骑马技术，也可以造成骑自行车人受伤。 If you ride with too much pedal resistance, you can strain your quadriceps or knee.如果您饶有兴致地乘坐了太多的踏板阻力，您可以应变您的股四头肌或膝关节。 Too little pedal resistance can cause increased pressure on your back and the base of the pelvic region.太少，踏板的阻力可能会导致增加的压力，您的背部和基地的骨盆区域。
Experienced cyclists pedal at between 90 – 100 pedal revolutions per minute.经验丰富的骑单车在踏板之间的90 â € “ 100踏板革命的每分钟。 A reasonable resistance for beginning cyclists is from 60 to 80.一个合理的阻力开始骑单车是从60至80 。
Hydration 水化
Drinking ample amounts of fluids helps prevent muscle cramping.饮水充足数量的流体有助于防止肌肉痉挛。 It is recommended that you consume 120 to 240 ml of sports drink every 15 to 20 minutes while cycling.我们建议您消耗120至240毫升的运动饮料，每15至20分钟，而骑自行车。
Saddle sores such as chafing and skin irritation are a likely cycling injury.鞍疮，如火锅和皮肤刺激性是一个可能的单车损伤。 To help prevent this, you should have a properly fitted saddle and should wear cycling shorts with padding in the bottom to protect skin.以帮助防止此问题，您应该有一个适当的装鞍，并应穿短裤，骑自行车与填充在底部，以保护皮肤。
–About– -约-
Marius Bezuidenhout - How to avoid马里尤斯bezuidenhout -如何避免 cycling injuries骑自行车受伤 and remain injury free to enjoy cycling!并继续损伤免费享受单车！
Source:资料来源： Cool Biking Zone酷骑自行车带
Tags:标签： Bike Safety Tips自行车安全提示 , ， Bike Safety Tips自行车安全提示 , ， biking_safety_tips , ， cycling_safety_tips , ， safety_tips November 27th, 2007 2007年11月27日
By: David Tang ：唐国宝
Conserving natural resources has become a global goal.保护自然资源已成为一个全球性的目标。 People are making lifestyle changes to go “green,” and as such, are taking up cycling as a cleaner, healthier form of transportation.人们正在改变生活方式去“绿色” ，因此，正在骑自行车作为清洁，更健康的形式运输。 Newer riders are more prone to accidents and injuries, so without further ado, here are some tips to avoid hanging the bike up and going back to driving.较新的车手是较易发生意外和伤害，所以没有进一步的ADO ，这里有一些提示，以避免挂在自行车上，并回到驾驶。
1. 1 。 Wear The Proper Gear: 穿着适当的齿轮：
Always wear a helmet when biking, no matter if it is road or mountain biking.始终戴上头盔时，骑山地自行车，无论是道路或骑山地车。 This is the first step in being a safe rider.这是第一步，在被一个安全的骑士。 If you are interested in becoming a more serious rider, then it’s also important to invest in proper apparel, including bike jerseys and shorts.如果您有兴趣成为一个更严重的骑士，那也是很重要的投资，在适当的服装，包括自行车的球衣及短裤。 These are made of fabric that is designed to be breathable and durable under all cycling conditions as well as having padding in all the right places.这些都是制成的织物是设计用来透气和耐用下，所有骑自行车的条件，以及有填充在所有适当的地方。 One exciting new technology is apparel made from Leather with LYCRA®.一个令人振奋的新技术是服装，从皮革与lycraâ ® 。 This revolutionary fabric is designed to provide abrasion protection and yet still maintain the necessary flexibility and compression needed for cycling shorts.这个革命性的织物的设计是为了提供磨损保护，但仍然保持必要的灵活性和压缩所需的单车短裤。
2. 2 。 Gain Experience: 汲取经验：
Most of us took our bumps and bruises learning to ride when we were kids.我们大多数人采取了我们的碰撞和磨损学习，共度时艰，当我们的孩子。 If you haven’t been on a bike for a while, take some time to reacquaint yourself by riding in a controlled environment before heading out onto the streets.如果您havenâ € ™吨一直对自行车了一会儿，需要一段时间才能reacquaint自己骑在一个控制的环境中的标题出来之前，走上街头。 An empty parking lot works perfectly if there are no parks or bicycle paths nearby.一个空停车场工程完全，如果没有公园或单车专用道附近。 First, adjust the seat to proper ride height and make sure the bike has been given a thorough maintenance inspection.第一，调整座位，以适当的乘坐高度，并确保自行车已彻底维修检查。 Ride around to become comfortable with the feel and balance of the bike.共度时左右，成为舒适与感觉和平衡的自行车。 Do not ride in a busy environment until you feel well-balanced and are comfortable with turning and braking sharply.不坐，在一个繁忙的环境，直到您觉得十分均衡，并与舒适的转折和制动尖锐。 If you are new to biking, get started by getting on the bike and pushing off with one of your feet.如果您是新的自行车，开始取得对自行车和推进小康与您的脚。 Once you have some momentum try placing the “push†foot on the pedal and continuing to pedal.一旦你有一些势头，尝试把â € € œpushâ一踏上踏板，并继续踏板。 Do this as many times as you need until you feel comfortable putting a foot on a pedal and pushing off that way and going a short distance.为此多次您需要，直到您感到舒服把踏上了一踏板和推进小康这样走一段短距离。 As you do this, put the other foot on the other pedal and push it.正如你这样做，把其他踏上了其他踏板和推动它。 Go as far as you can.去据您可以。 Repeat this, cycling farther and farther each time, while paying attention to your balance.重复此，骑自行车越走越远每一次，同时注意您的余额。 To help you stay balanced, don’t tense up.为了帮助您保持平衡，不要紧张。 The looser and more relaxed you are, the easier you’ll be able to get the feel of the bike.该宽松和更宽松的你，更容易，您可以得到的感觉自行车。 The best way to learn how to ride a bike is to practice these fundamental steps over and over.最好的方法，以了解如何骑自行车是为了实践这些基本的步骤，超过以上。
3. 3 。 Be Seen: 可见：
You can never be too safe in making sure you are seen by other cyclists, drivers and pedestrians.你不能太安全的确保您看到的其他骑自行车的人，司机和行人。 Wearing brightly colored cycling gear on the bike is a vital component in being seen, especially at night or when the weather is bad.身穿鲜艳的自行车齿轮上的自行车是一个重要的组成部分，被，尤其是在夜间或当天气不好。 Having lights and/or reflectors on the front and back of your bike will increase your visibility to motorist and pedestrians.有灯和/或反射镜上的正面和背面您的自行车将增加曝光率，以驾车人士及行人的安全。 Avoiding collisions is a key to avoiding injuries.避免碰撞是一个关键，以避免受伤。
4. 4 。 Maintain Bike Maintenance: 保持自行车的维修：
A bike is no different from a car: both need regular maintenance.自行车是没有什么不同，从一辆汽车：都需要进行定期维修工程。 Make sure every part of your bike is working properly before going out on it.确保每一个部分，您的自行车是工作，妥善之前，走出去对。 Brakes are a vital part of the bike.制动的一个重要组成部分自行车。 Test out your brakes every time before going out on the road.测试您的刹车之前，每一次走出去在道路上。 Tire pressure and condition can also be critical depending on the road conditions.轮胎压力和条件，也可以关键取决于对道路的条件。 Consider having a professional adjust your bike to fit you properly.考虑专业调整您的自行车，以适应你。 This can lead to a significant decrease in injury.这可导致显着下跌损伤。
5. 5 。 Prepared and Aware: 编写和知悉：
Be ready for anything when riding your bike and always maintain awareness of your surrounding environment.准备什么时，您的骑自行车和始终保持的意识，您的周边环境。 The use of headphones greatly reduces your ability to know what is going on around you and they typically should not be worn when commuting on your bicycle.使用的耳机，大大降低了您的能力，知道是怎么回事你身边，他们通常不应该佩戴时，通勤您的自行车。 Not being able to hear the traffic sounds increases the risk of city riding dramatically.不能够听到声音的交通风险增大城市骑马显着。 To avoid bicycle accidents, you need to be aware and prepared for all types of uncertainties on the road.为了避免自行车意外，你要知道，并准备对所有类型的不明朗因素，在道路上。 Drivers are not expecting to see you riding up alongside them, so they could cut you off before you realize it.司机并不期待看到你骑了他们并肩，所以他们可以降低你起飞之前，你实现它。 If you do decide to ride up beside a vehicle, make sure there is enough space beside the vehicle to turn alongside the vehicle.如果您决定坐了旁边的车辆，确保有足够的空间，旁边的车辆，把旁边的车辆。 This makes it slightly safer.这使得稍微安全。 Nevertheless, no matter where you are and what level of rider you are, keep your eyes open at all times.不过，无论你在什么地方和什么水平的选手，你是，保持你的眼睛打开，无时不在。
–About– -约-
Domino, Inc.多米诺骨牌，公司 is a revolutionary new professional apparel company that is based in Boulder, Colorado.是一种革命性的新的专业服装公司是总部设在科罗拉多州玻尔。 http://www.ridedomino.com , Domino specializes in perpetuating state of the art fabrics for cyclists. ，多米诺骨牌擅长于长期存在的现状面料骑单车。 They are dedicated to creating and using advanced fabric technologies that improve performance, functionality, durability and protection during cycling.他们致力于创造和利用先进的织物的技术改善性能，功能，耐用性和保护期间，骑自行车。 Domino is the official team supplier to many collegiate cycling teams, such as the多米诺骨牌是官方团队供应商，许多高校自行车队，如 Stanford University斯坦福大学 team.团队。
Source: 资料来源： Cool Biking Zone酷骑自行车带
Tags:标签： Bike Safety Tips自行车安全提示 , ， Bike Safety Tips自行车安全提示 , ， biking_safety_tips , ， cycling_safety_tips , ， safety_tips November 27th, 2007 2007年11月27日
