1. Persevere
"A journey of a thousand miles begins with a single step." When you first want to develop the habit of riding, don't think about a thousand miles, not even ten kilometers, just think about going out for 10 minutes.
The habit of riding is accumulated from the step you take every day after you go out. When you can go 30 days in a row, it's hard not to ride on the 31st day.
2. Ride time
Ride at least 3 days a week. This trains your stamina; riding once a week won't do much.
If you deviate from the original purpose, regardless of health to exercise, then you may be defeated by exercise.
3. Cycling route
Repeating the same route day in and day out will tire you out. Try running in parks and neighborhoods that you've never been to. Switch locations between 2 or 3 different places to keep the ride interesting.
The riding location should be convenient.
Find a place to run close to home, work, or school. You can also train when you are not disturbed on your way to work in the morning or on your way to and from get off work in the evening.
4. Have fun
If you ride purely as a means to an end, you'll end up feeling like a chore.
When you're ready to ride, try to be grateful for the opportunity to have some time of your own and to improve your physical fitness. If you ride outside, appreciate your surroundings and appreciate the opportunity to interact with nature.
5. Eat a rich diet
Diet is not a neglected link, a balanced intake of essential nutrients for the body.
The human body is mainly composed of three nutrients: protein, fat and sugar. Without adequate intake of these three nutrients, the body may not be able to withstand basic physical training at all. The diet should be high in protein, low in carbohydrates, low in fat, and eat small, frequent meals.
6. Don't forget to ride off
Generally speaking, every time you ride dozens or even hundreds of kilometers, if your physical strength and energy are good the next day, you can ride continuously without any discomfort.
However, it is still not recommended to ride continuously for 7 days without a break. It is necessary to give the body a chance to rest, and ride at least 1-2 days a week.
7. Don't overdo it
When you get on your bike, you can ride as far and as fast as you can.
You might end up feeling exhausted, sore and deflated instead of looking forward to your next ride. Riding too much too fast is one of the easiest ways to get injured.
8. Beat boredom
Boredom is one of the most common excuses people give up riding, so try to make it fun and interesting.
Change your route and approach so you're not doing the same thing over and over again. Any sports effort will be rewarded to you in a different way!