In many countries around the world, cycling for travel has become a popular way to explore new places. It not only helps keep you fit but also allows you to enjoy the beautiful scenery along the way. In recent years, as people have become more aware of environmental issues, cycling has become a popular alternative to using gasoline-powered vehicles. In China, too, cycling for leisure and fitness is growing in popularity. Cycling enthusiasts, often organized by tour groups, travel by bike to explore new destinations while embracing a healthy lifestyle.

Cycling is an excellent exercise because it is flexible in terms of time and intensity. It not only helps with weight loss but also helps tone the body. Since cycling requires a lot of oxygen, it is great for strengthening the heart. Cycling can even help prevent high blood pressure, sometimes proving more effective than medication. When you pedal, your blood vessels compress, which speeds up blood circulation and delivers more oxygen to the brain, helping you feel mentally clearer. Cycling offers a feeling of freedom and joy, making it not just a way of getting from one place to another, but also a way to refresh the mind.

Experts point out that because cycling requires different physical movements, the arms and torso mainly engage in static work, while the legs provide the power. This causes a redistribution of blood flow, with more blood going to the lower limbs. As a result, the heart rate increases in response to pedaling speed and the terrain. Over time, this builds stronger heart muscles, enlarges the heart, and enhances the elasticity of the blood vessel walls. This improves lung capacity and respiratory function as well.

Experts recommend moderate cycling intensity. It’s not enough to just focus on the distance traveled—resistance encountered during cycling can help shape your body. It’s best to cycle for at least 30 minutes at a time, but no more than 60 minutes. When cycling, keep your upper body relaxed to avoid shoulder and neck pain. Also, don’t lean too low on the bike, as it can restrict your ability to breathe deeply.

Mountain Biking: A Thrilling Adventure

Although cycling originated in Europe, the mountain bike, invented by Americans, completely changed the traditional view of cycling and introduced a whole new sport: downhill mountain biking.

Mountain bikes are specially designed for off-road use, such as on hills, trails, rough terrains, and gravel roads. The mountain bike was created in 1977 on the west coast of the U.S. A group of young enthusiasts who enjoyed riding beach bikes decided it would be exciting to ride down a mountain. They began designing bikes for off-road use, and two years later, they named the sport "mountain biking." Since then, "downhill racing" has become a new and exciting sport where athletes race downhill on a designated course, with the fastest rider winning.

Mountain bike races are divided into three main categories:

1. Downhill Racing (Downhill Event): Riders descend a single downhill track, and the one with the shortest time wins.
2. Dual Slalom: Two riders race simultaneously down parallel tracks, navigating through zigzagging turns and jumping over dirt mounds. The first to reach the finish line wins.
3. Cross-Country Racing: This race takes place in natural outdoor environments, usually spanning 16-24 kilometers. At least a quarter of the course is on unmaintained paths. The key to success in cross-country is to stay on the designated track and avoid unnecessary detours.

Cycling Equipment Essentials

1. Choosing a Bike: It’s important to select a high-quality, lightweight bike. A good bike will minimize any potential problems during your ride.

2. Get Familiar with Your Bike: Before embarking on a long ride, do a short test ride to assess your fitness level and get used to the bike’s performance.

3. Proper Preparation: Check if your tires are properly inflated and make sure all bike parts are functioning well before setting off. If possible, bring a spare tire and a small toolkit. If you're going off-road or mountain biking, always carry a map and compass.

4. Cycling Clothes: Wear bright-colored clothing so you can be easily seen. Specialized cycling shorts can protect your skin from chafing. Layer your clothes to adjust to different temperatures. It’s also advisable to wear a helmet to protect your head.

5. Hydration: Drink plenty of water to avoid dehydration.

6. Sun Protection: Don't forget to apply sunscreen to protect yourself from sunburn.

7. Follow Traffic Rules: Be aware of other vehicles and road conditions. Signal when turning, avoid cutting off other cyclists, and don’t cycle against traffic.

8. Lock Your Bike: Always remember to lock your bike when leaving it unattended.

Cycling is a great way to stay fit, enjoy nature, and reduce your environmental impact. Whether you’re cruising along scenic routes or racing downhill, it offers a mix of fun and fitness. Just remember to choose the right equipment, stay safe, and enjoy the ride!