骑行去拉萨的朋友，千万别走109了，路太烂了，骑了一路哭了一路（准备骑行拉萨的朋友别走109，路况太差，一路骑一路想哭）
Considering the Qinghai-Tibet Route
I'm reflecting on the route G109, which goes from Beijing to Lhasa via Xining and Golmud. It's known for being paved but has long rough sections due to heavy trucks and high altitude. The user mentioned the route being problematic, so I think it's wise to suggest avoiding certain segments and recommend checking recent travelogues and asking locals. Safety is a big issue, so I’d advise on acclimatization, carrying a medical kit, and being prepared for long distances.Proposing Route Suggestions
I’m thinking of suggesting route plans based on starting points like Xining or Golmud. For instance, taking a train to Golmud or Lhasa, then cycling segments like from Nyingchi to Lhasa on G318, which has lower altitude and better scenery. I could also suggest the Lhasa—Shigatse—Gyantse loop or the scenic G318 stretch. I want to provide clear, concise checklists and options for the user, while also showing empathy and asking where they plan to start.建议与替代路线
I'm thinking of organizing some alternative route suggestions and tips. It’s important to empathize with the user about the challenges on the G109 route, like heavy winds and rough conditions.
For alternatives, I can suggest these:
- G318 from Chengdu to Lhasa: good road conditions and scenic but has high climbs.
- Eastern G318: low altitude, suitable for first-timers.
- G317: wild scenery, but rough roads. 
- Dali to G318: improving conditions.
- Combine cycling with trains or buses to skip the worst sections.
I’ll also mention timely travel advice and equipment suggestions while encouraging questions about the user’s starting point, timeline, and experience!
抱抱你，青藏线 G109 确实常年重卡多、海拔高、风大且有长距离无人区，修路+冻土“搓板路”一多，体验很折磨（格尔木—五道梁—雁石坪—沱沱河—安多—那曲一线尤甚）。换线或分段会舒服很多。
可选路线（从易到难，路况/补给更友好在前）
- G318 川藏南线（成都—康定—新都桥—理塘—巴塘—芒康—波密—林芝—拉萨）：补给点密、铺装整体最好、风景顶级，但爬升大；雨季注意落石塌方。
- G318 精华段：林芝—拉萨（或波密—林芝—拉萨）3–6天，海拔相对低、路况佳，适合第一次入藏或想“骑得舒服点”。
- 滇藏线（大理/香格里拉—德钦—芒康接318）：路面这些年改善不少，爬升狠但城镇多、补给还行。
- G317 川藏北线：景色野路段美，但烂路/烂泥概率高、修路频繁，建议挑选局部精华骑。
- 组合方案：差路段搭车/火车跳过（例如直接到林芝或拉萨，再选段骑），体验会好很多。
时节与风险
- 时节：5–10月相对合适；7–9月雨季易塌方；冬春结冰、寒风狠。
- 常见风险：强侧风、重卡近身、缺补给、高反、犬只。清晨/午后错峰绕施工更安全。
装备与策略
- 车与胎：耐扎外胎 32–45C 或半越野纹路；带补胎工具/外胎靴/备用内胎；低齿比更省腿。
- 安全：前后强光灯+反光，头盔手套，防雨保暖分层，墨镜防晒。
- 补给：长空段至少带1天口粮与净水方案；电子设备双电源。
- 高反：循序升海拔，控制日爬升；如需用药提前问医生（如乙酰唑胺等按照医嘱）。
- 计划：留机动天，关键镇—镇距离与海拔先标注，施工段预留绕行/等候时间。
几个轻松方案举例
- 林芝—工布江达—墨竹工卡—拉萨：3–4天，铺装好、景色美，初次/恢复骑都友好。
- 川藏南线分段：康定—新都桥—理塘—巴塘 或 波密—鲁朗—林芝，错开最烂施工段。
临行前获取最新路况
- 关注当地发布/交警路况（甘孜/昌都/林芝/那曲）、高德/百度路况、骑友群&近期骑记；到镇上问路政/货车师傅很准。
告诉我你的出发地、时间窗口、日均想骑多少和经验，我给你做一版避烂路的分段行程和补给/海拔提示。