(English version follows Chinese Part)
八月份结束了，这一个月里按照锻炼计划比较规律地进行骑行，最后的纪录是总里程159km，运动均速达到25km/h。感觉挺不错，也积累到一些东西，希望能在九月有所提高。这篇周记就写写这些东西吧。
首先要介绍一下骑行的路线。由于住在中国南部丘陵地带的城市，所以路线设置为12km的右转（这样就可以在多数路口直接通过，提高骑行的连贯性）环线，全部是城市道路，途中包含丘陵（陡、缓坡，陡、缓降），沿河公路（平直道、弯道），交通灯（减速、休息点），即能够提供运动量，丰富的沿途项目又增加骑行乐趣，山路和沿河比较好的绿化又使运动环境比较健康。
这一个月的骑行最大的收获是练习了爬坡和下降的力量分配技巧。刚开始的几次试图通过上坡前的平道或下坡大幅度加力提速来储备动能，后来发现会提早消耗上坡的力量储备。所以最后采取上坡前的平道或下坡高速档位自然增速，上坡后梯次降档保持踏频的方式上坡。反而取得了更高的运动均速。
关于运动记录器，为了给自行车尽量减重，我并未加装过多设备，所以直接使用手机做码表。对比多款运动APP，依据我个人的使用喜好和界面习惯，选择的是<行者>，APP官方网站是http://www.imxingzhe.com/，主要的一些界面截屏如图1。
图.1(Fig.1)
不能不提到的就是我的爱车了。2014年适逢世界杯，节省出来的一些生活费觉得应该拿来投资能让我再一次爱上运动的东西，就决定买一台自行车。暑假在美利达的连锁店买下了我的公爵600 (2014款)山地车，价格是¥2500，在运动自行车里不算高级，但足以让我热爱上骑行（本来4岁就学会了骑两轮自行车，中学6年也骑自行车上学，对自行车的偏好从未降低）。在自行车店组装的照片如图2。当时还是一架标准的山地车，从山地胎纹就可以看出来。
图.2(Fig.2)
因为我的骑行路线大都是城市道路，并不需要山地胎的超强抓地力，况且太强的摩擦也会消耗太多体能。参照自行车论坛里的说法，我给我的爱车换装了城市胎。选择的是米其林的1.75半光胎(如图3上，可以看到城市胎的胎纹与图2的区别)。因为胎宽有所减小，原装内胎无法适用，也另外购买了配套的内胎(如图3下)。因为我中学6年的骑车经历，家里少不了自行车维护工具，又对自己的自行车维护能力充满信心，内外胎网购到手后，换胎工作是自己在家完成的（如图4，右下角就是自行车工具套装）。
图.3(Fig.3)
图.4(Fig.4)
另外一项改装就是增加了休息把(TT把)，用以长途骑行时更换姿势，如此简单的工作自然也是自己完成。网店的图片如图5。
图.5(Fig.5)
最后改装过的自行车如图6。
图.6(Fig.6)
对比图6和图2，还是有点区别。自此转变为“山马党”(山地车压马路)。之所以选择购买山地车而非公路车，主要是考虑到山地车的避震能够提高舒适度，而且改装余地比较大，可以再改回山地用途以适应更差的路面，方便长距离旅行的骑行。
The August was end. My cycling sport plan of Aug has been also finished. Total distance has record of 159 km, average sport speed gone up to 25 km/h. I am looking forward to improvement in Sept. Maybe a journal should be written about my bike.
Where I live in is a Southern-China city, which has hilly terrain. So I design a circle right-turn(can pass most road-cross without stopping, make the journey continuous) route around the city road, which including hills (with slopes), riverside-road(straight, curve), traffic lights(deceleration zone, pause point). It is a journey with interesting sight provides enough exercise. Trees and water alone with the road will also offer healthy sport atmosphere.
The most useful skill I’ve learn is the energy distribution between uphill and downhill. I used to keep sprinting before the slope because I want to store speed power for climbing, but I found that will run out muscle energy too early. So I changed style to keep naturally accelerate until uphill, then downshift regularly to maintain the cycling frequency. Finally the record showed that average speed has been promoted.
To reduce bike’s weight, I didn’t setup too much thing on it. My smartphone is used to mark and record my sport information. Comparing many sport apps, I chose the <XingZhe> (Chinese meaning of ‘walker’ or ‘traveler’)app, whose official website is http://www.imxingzhe.com/, some screenshots posted as Fig.1.
I can’t forget to introduce my lovely bike. It was FIFA World Cup during 2014 summer, I’ve saved little money, then decided to invest into something will make me loving in sports again. Considering about my first ride of two-wheel bike at 4-year-old, and 6 year’s cycling experience for high school transportation, I spent 2,500CNY (≈390USD) on a MERIDA DUKE 600 (type 2014) mountain bike. It isn’t high-grade bike but is the one could light my passion of cycling. The photo I took at the official MARIDA bike store is Fig.2 (attention to the lines of mountain bike on tires).
Most exercise routes of mine are city roads, which don’t need high grip force. In another words, too much friction will burn my energy too fast. Following ideas from bike forum, I chose to change them by MICHELIN COUNTRY ROCK 26*1.75 tire (As Fig.3 top) . With the narrower tire, I had to change the inner tires at the same time (As Fig.3 below) . Believe in my manipulative ability and repairing skills, I decided to do it myself after I received package from the online shop.(Fig.4)
The second alteration is that I added TT handle as Fig.5 for changing relaxing posture during long distance riding.
Appearance of bike after reform is as Fig.6.
Comparing Fig.2 and Fig.6, there is significant changing. And I also came to a Cycle Crosser(mountain bike for road riding). Finally I have to explain that I bought a mountain bike instead of road racing bike, was by the reason of comfort from absorber of mountain bike.