Fitness

Training

- Zone 1 is designed for active recovery, promoting fat metabolism and the breakdown of metabolic by-products such as lactate following intense sessions.  
- Zone 2 improves basic endurance, mitochondrial development and efficient fat burning; longer, regular sessions are key.  
- Training zones can be determined roughly using the talk test, or more accurately using a heart rate formula, an FTP test or spiroergometric performance diagnostics.

Tips for building endurance: Take it slow & improve your endurance on the bike

- The Bivo water bottle uses a gravity-flow system with a one-way valve and a silicone straw for effortless drinking; it holds 620 ml and empties in under eight seconds.  
- Bottle made from recycled stainless steel, free from microplastics and does not impart any taste; can be completely dismantled; dishwasher-safe; silicone mouthpiece can be cleaned separately.  
- The tapered shape fits into standard bottle holders; available in single- or double-walled versions; Bivo is certified as carbon-neutral and offsets its CO₂ emissions through Gold Standard projects.

Bivo – the metal bottle: ​Drinking by gravity

- Get dogs used to cycling from an early age, but only allow them to run alongside you regularly from around one year of age and once they have finished growing.
- Agile dogs weighing up to around 25 kg are particularly suitable; herding dogs are ideal; dogs weighing over 35 kg should not be taken cycling.
- Gradually increase distance and speed, up to a maximum of around 40 km; strictly avoid hot weather, ensure water breaks, and maintain reliable lead control and obedience training.

Cycling with your dog – never in hot weather: Traildogs – dogs that are allowed to chase bicycles

- Kälteanwendungen lindern Muskelkater kurzfristig und erlauben schnelleren Wiedereinstieg, können aber langfristige Trainingsanpassungen dämpfen.
- Hitze wie Sauna zeigt schwache Evidenz für akute Regeneration, kann aber bei regelmäßiger Nutzung unter Umständen Ausdauerleistung in Wärme verbessern.
- Beste Evidenz für schnelle Erholung: ausreichend Schlaf, ausgewogene Ernährung, sinnvoll periodisiertes Training; aktive Erholung gilt passiven Maßnahmen überlegen.

Radsport-Regeneration: Das hilft wirklich gegen Muskelkater

- Watch Fit 5 und Fit 5 Pro bieten größeres, helleres AMOLED-Display, 471-mAh-Akku mit rund 4 Tagen Laufzeit und Dual-Band-GPS mit Sunflower-Technologie.  
- Virtuelles Powermeter für Radfahrer, über 100 Sportmodi, Health-App als Fahrradcomputer, Routenimport und Teilen über Strava oder Komoot.  
- Fit 5 Pro mit Titan, Saphirglas, EKG, arterielle Steifigkeit, Tiefensensor fürs Freitauchen; Preise: 199 Euro (Fit 5), 299 Euro (Fit 5 Pro) plus Launch-Rabatt.

Neue Fitness-Smartwatches: Huawei Watch Fit 5 Pro und Fit 5 mit virtuellem Powermeiter im Test

Road cycling beginners: Tips for riding in a slipstream

- Town sign sprints are fun, but they’re risky; they should only be attempted on clear, well-visible roads – safety is the top priority.  
- Your chances of winning increase if you know your opponents, make clever use of slipstreams, choose the right gear ratio and read the route, road surface and gradient.  
- Tactics, psychology and preparation are crucial: know the route and the signs, distract your opponents, and make the most of moments of surprise and the right sprint timing.

Road cycling for beginners: Tips for the town sign sprint

Carbohydrates before a race: What does carb-loading mean for cyclists?

Emergency whilst cycling: a wasp or bee in your mouth – what to do

- Cycling in hot weather carries a risk ranging from heat exhaustion to heatstroke; it is important to set off early or late, stay in the shade and reduce your pace.
- Drink regularly as a preventative measure, replenish electrolytes, avoid alcohol and ensure drinks are not too cold.
- Wear suitable technical clothing, apply sun protection consistently, take warning signs seriously and adapt your kit to the heat.

When the heat arrives...: How to stay safe this summer

- Germany are playing the Ivory Coast on Saturday at 10 pm; it’s a good day to go for a cycle ride.  
- Options 1 and 2: Run some errands or go for a long cycle ride during the day, then get back in good time to cook, have a barbecue and watch the football together.  
- Option 3: Cycle to friends who live further away, stay the night there, watch the match and return on Sunday by bike or train.

​Cycling training and the World Cup: How to spend the perfect Saturday

- Common beginner’s mistakes: lack of practice, unclipping too late, attempting to clip in too early, excessive pedal resistance, fear and tension.
- Incorrectly adjusted cleats and ill-fitting or too-tight shoes lead to pain, an unstable riding experience and long-term problems.
- Solutions: practise beforehand, correct cleat position with sufficient float, a relaxed posture, moderate cadence and prioritising stability.

Tips for beginners: Cycling with clipless pedals – what you need to bear in mind

Training plans, tips and expert knowledge for training on a road bike - from beginners to experts and from roller training to long-distance training for marathons

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Training

Training

Tips for building endurance
Take it slow & improve your endurance on the bike

Bivo – the metal bottle
Drinking by gravity

Cycling with your dog – never in hot weather
Traildogs – dogs that are allowed to chase bicycles

Radsport-Regeneration
Das hilft wirklich gegen Muskelkater

Neue Fitness-Smartwatches
Huawei Watch Fit 5 Pro und Fit 5 mit virtuellem Powermeiter im Test

Road cycling beginners
Tips for riding in a slipstream

Road cycling for beginners
Tips for the town sign sprint

Carbohydrates before a race
What does carb-loading mean for cyclists?

Emergency whilst cycling
A wasp or bee in your mouth – what to do

When the heat arrives...
How to stay safe this summer

Cycling training and the World Cup
How to spend the perfect Saturday

Tips for beginners
Cycling with clipless pedals – what you need to bear in mind

Training

Training

Tips for building enduranceTake it slow & improve your endurance on the bike

Bivo – the metal bottle​Drinking by gravity

Cycling with your dog – never in hot weatherTraildogs – dogs that are allowed to chase bicycles

Radsport-RegenerationDas hilft wirklich gegen Muskelkater

Neue Fitness-SmartwatchesHuawei Watch Fit 5 Pro und Fit 5 mit virtuellem Powermeiter im Test

Road cycling beginnersTips for riding in a slipstream

Road cycling for beginnersTips for the town sign sprint

Carbohydrates before a raceWhat does carb-loading mean for cyclists?

Emergency whilst cyclingA wasp or bee in your mouth – what to do

When the heat arrives...How to stay safe this summer

​Cycling training and the World CupHow to spend the perfect Saturday

Tips for beginnersCycling with clipless pedals – what you need to bear in mind

Tips for building endurance
Take it slow & improve your endurance on the bike

Bivo – the metal bottle
Drinking by gravity

Cycling with your dog – never in hot weather
Traildogs – dogs that are allowed to chase bicycles

Radsport-Regeneration
Das hilft wirklich gegen Muskelkater

Neue Fitness-Smartwatches
Huawei Watch Fit 5 Pro und Fit 5 mit virtuellem Powermeiter im Test

Road cycling beginners
Tips for riding in a slipstream

Road cycling for beginners
Tips for the town sign sprint

Carbohydrates before a race
What does carb-loading mean for cyclists?

Emergency whilst cycling
A wasp or bee in your mouth – what to do

When the heat arrives...
How to stay safe this summer

Cycling training and the World Cup
How to spend the perfect Saturday

Tips for beginners
Cycling with clipless pedals – what you need to bear in mind