Fitness

Health

- A cruciate ligament tear whilst cycling is usually caused by a fall; symptoms include swelling, pain, instability and a possible ‘giving way’ sensation.
- Treatment may be surgical or conservative; the decision depends on stability, associated injuries, age and sporting goals.
- Cycling is suitable for rehabilitation due to its controlled movement, adjustable load and muscle-building benefits; training usually begins on an ergometer with a gradual increase in intensity.

Cruciate ligament tears & cycling: Why cycling can speed up your recovery

- Brain Endurance Training (BET) combines cognitive tasks with physical exercise and increases tolerance to perceived exertion.
- Studies show that BET improves endurance performance and cognitive abilities without altering traditional fitness parameters such as VO₂max or heart rate.
- BET is suitable for both competitive and recreational sport, particularly for long-distance events, time trials, older people, beginners and athletes with primarily mental limitations.

Brain Endurance Training: Mental exercises for greater stamina

- Cold weather increases energy expenditure through thermogenesis and the extra work required; even at moderate intensity, carbohydrate requirements rise significantly.
- Outdoor training in winter: even in Zone 2, allow for 40–60 g of carbohydrates per hour plus warm drinks to prevent a drop in performance.
- Indoor: subjectively high exertion due to heat build-up; the primary limiting factor is dehydration; carbohydrates are usually only required after > 75–90 minutes.

Indoor or outdoor training: energy expenditure on the roller is overestimated

- Sufficient, good-quality sleep is a key factor in recovery; it supports muscle growth, mental clarity and the consolidation of motor skills.
- Lack of sleep impairs endurance, hormonal balance and immune function, and increases the risk of injury; a chronic, mild lack of sleep often goes unnoticed.
- Effective measures include regular bedtimes, a cool, dark bedroom, avoiding late-night high-intensity training, short power naps and limiting screen time.

Sleep and Recovery: How Sleep Affects Your Performance

- Wasps are particularly active in late summer; due to a lack of larval sugar, they seek out sweet food more frequently and consequently come into contact with people more often.
- Stings pose a risk to cyclists, particularly in the mouth and throat; signs of severe reactions require immediate medical attention.
- It is recommended that cyclists wear protective goggles and a full-length cycling jersey, handle food with care, avoid swatting at wasps whilst cycling, and carry an emergency kit for people with allergies.

Wasp alert for road cyclists: Why cyclists should be particularly careful right now

- VO₂max measures maximum oxygen uptake; it is an important indicator of health and endurance, but is not the sole determinant of performance.
- VO₂max readings from smartwatches are estimates and are less accurate when cycling; reliable measurements are obtained through comparative tests within the same sport, ideally using spiroergometry.
- Training progress is based on consistency: first increase the volume and frequency, then introduce structured intervals and maintain a balanced ratio of easy to intense training.

Fitness and training: is VO2max the magic formula?

- Beetroot is a low-calorie winter vegetable (approx. 42 kcal/100 g) and rich in potassium and folic acid, making it ideal for a balanced diet.  
- It originates from the Mediterranean region and the Middle East, is sown from April to July and is ready for harvest from August; The leaves are edible when cooked.  
- Recipe tip: Beetroot and apple salad with walnuts, cress, light balsamic vinegar, walnut oil, horseradish, mustard, sugar, salt, pepper and crème fraîche.

​Vegetable of the Month: Beetroot

- Hokkaido squash is the most popular edible squash in this country; it is versatile and has a mild, nutty flavour.  
- The flesh provides fibre, beta-carotene, potassium, and vitamins C and E; the seeds contain zinc, selenium, protein and unsaturated fatty acids.  
- Pumpkin is low in calories (approx. 25 kcal/100 g), can be eaten with the skin on and is used in the recipe as the main ingredient for a pumpkin and mushroom risotto.

Vegetable of the Month: The pumpkin

- Stiff, minimally cushioned cycling shoes with a hard sole improve power transfer and pressure distribution, and help prevent strain.  
- A snug, secure fit with a firm heel and limited toe space reduces discomfort such as numb toes, pressure points and Achilles tendon problems.  
- Insoles stabilise the arch of the foot and can reduce strain on the knees and Achilles tendons, but are particularly useful for those with existing conditions.

An often-overlooked factor: the right footwear for cycling

- Shaved legs are regarded in road cycling as a sign of belonging and aesthetics, and are modelled on professional role models such as Primož Roglič.  
- Whilst studies do show aerodynamic advantages to having smooth legs, these are minor, lack scientific rigour and are hardly decisive for amateur cyclists.  
- From a medical perspective, there are more arguments against shaving: micro-lesions, risks of infection, reduced UV protection; ultimately, it remains a matter of personal preference.

Shaving your legs: Should you shave your leg hair when cycling? There’s a catch

- RED-S is caused by a persistent imbalance between training load and insufficient energy intake, and affects both elite and recreational sport.
- The consequences include a decline in performance, menstrual irregularities, hormonal and bone damage, loss of libido, susceptibility to infection, mental health problems and fatigue fractures.
- Treatment: increase energy intake, reduce training workload if necessary, ensure adequate protein intake, measure basal metabolic rate, and seek sports medicine advice at an early stage.

Red-S: Is there any truth to the ‘deficiency syndrome’?

- Back pain whilst cycling is often caused by an unbalanced sitting position, tight muscles and a lack of core stability.  
- Regular, pain-free yoga strengthens muscles, improves flexibility and body awareness; short sessions are particularly effective.  
- Five simple exercises (including squats, forward bends and cat-cow) are suitable for everyday use and after rides; seek medical advice if you experience pain or have pre-existing conditions.

Cycling & Yoga: 5 effective back exercises for after your ride

Pain-free road cycling: Tips and instructions on health and ergonomics topics for cyclists

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Health

Cruciate ligament tears & cycling
Why cycling can speed up your recovery

Brain Endurance Training
Mental exercises for greater stamina

Indoor or outdoor training
Energy expenditure on the roller is overestimated

Sleep and Recovery
How Sleep Affects Your Performance

Wasp alert for road cyclists
Why cyclists should be particularly careful right now

Fitness and training
Is VO2max the magic formula?

Vegetable of the Month
Beetroot

Vegetable of the Month
The pumpkin

An often-overlooked factor
The right footwear for cycling

Shaving your legs
Should you shave your leg hair when cycling? There’s a catch

Red-S
Is there any truth to the ‘deficiency syndrome’?

Cycling & Yoga
5 effective back exercises for after your ride

Health

Cruciate ligament tears & cyclingWhy cycling can speed up your recovery

Brain Endurance TrainingMental exercises for greater stamina

Indoor or outdoor trainingEnergy expenditure on the roller is overestimated

Sleep and RecoveryHow Sleep Affects Your Performance

Wasp alert for road cyclistsWhy cyclists should be particularly careful right now

Fitness and trainingIs VO2max the magic formula?

​Vegetable of the MonthBeetroot

Vegetable of the MonthThe pumpkin

An often-overlooked factorThe right footwear for cycling

Shaving your legsShould you shave your leg hair when cycling? There’s a catch

Red-SIs there any truth to the ‘deficiency syndrome’?

Cycling & Yoga5 effective back exercises for after your ride

Cruciate ligament tears & cycling
Why cycling can speed up your recovery

Brain Endurance Training
Mental exercises for greater stamina

Indoor or outdoor training
Energy expenditure on the roller is overestimated

Sleep and Recovery
How Sleep Affects Your Performance

Wasp alert for road cyclists
Why cyclists should be particularly careful right now

Fitness and training
Is VO2max the magic formula?

Vegetable of the Month
Beetroot

Vegetable of the Month
The pumpkin

An often-overlooked factor
The right footwear for cycling

Shaving your legs
Should you shave your leg hair when cycling? There’s a catch

Red-S
Is there any truth to the ‘deficiency syndrome’?

Cycling & Yoga
5 effective back exercises for after your ride