Fitness

Training

- Amazfit Bip Max for 99.90 euros: 2.07" AMOLED (3000 nits), aluminium frame, 150 sports modes, 4 GB memory, Zepp OS 5.0
- Zepp Coach, training library and compatibility with Runna/TrainingPeaks; BioCharge, sleep and stress measurement, health reports
- 550 mAh battery with up to 20 days running time, circular polarised GPS, offline maps and turn-by-turn navigation for training without a smartphone

Smartwatch for under 100 euros: Amazfit Bip Max - fitness motivation on the wrist

- Road bike camp for women from 29.7. to 2.8.2026 in St. Anton, with four rides, lecture and starting place for the fully booked Arlberg Giro.  
- The target group is advanced female riders; divided into two performance groups ("Espresso" faster, "Cappuccino" more moderate).  
- Price from 995 euros incl. half board, road bike rides, Pilates session, lecture and participation in the Arlberg Giro with guides Elena Roch and Julia Blum.

Road bike camp for women: With Elena Roch to the Arlberg Giro

- Adequate carbohydrate intake (30-60 g/hour, early and regularly) prevents hunger pangs and keeps performance stable on long bike rides.  
- Fluids are essential: 0.5-0.75 litres per hour plus electrolytes and carbohydrates, more in hot weather to prevent a drop in performance and cramps.  
- Optimum strategy: top up your reserves before the tour, have small snacks and drinks every 20-30 minutes during the tour, then regenerate with carbohydrates and proteins.

Refuelling properly: eating & drinking on long bike rides

- The biggest aero levers are rider, position and clothing: flat posture, narrow handlebars, tight jersey, aero suit and aero helmet save up to 80 watts.  
- High-profile wheels (approx. 50 mm) and an aerodynamically optimised front tyre according to the 105% rule together bring noticeable aero gains with a setup suitable for everyday use.  
- Accessories, 1x drive, special bottles and a tidy cockpit reduce additional disturbing bodies and can save a few more watts.

Aero tuning on a road bike: The biggest levers with watt potential

- According to sports nutrition experts, alcohol-free beer is suitable as a regeneration drink and an alternative to juice spritzers or sports drinks.  
- 0.0 beers without residual alcohol are recommended for performance-orientated athletes, as alcohol can impair rehydration and muscle regeneration.  
- Various brewing processes and new yeasts improve the flavour and variety of alcohol-free beers, some of which are considered isotonic sports drinks.

Alcohol-free beer put to the test: 8 trendy drinks for cyclists compared

- When pedalling, the quadriceps and gluteus perform the main work in the push phase, while the hip flexors and shin muscles take over the pull phase.
- Performance depends on neurological control, fibre types, VO2max, cardiovascular system and capillary density in the muscles.
- Aerobic metabolism, early carbohydrate intake, fat burning and electrolyte equalisation during prolonged exercise are central to endurance performance.

Body worlds: How the muscles work when cycling

- Performance diagnostics at the start of the season are worthwhile for performance-orientated riders in order to precisely determine their form status and training areas.
- Ambitious recreational riders with clear goals will benefit if they consistently incorporate the diagnostic values into their training programme.
- For recreational riders without a focus on performance, diagnostics are usually overrated; a simple indoor test is often sufficient for rough orientation.

Performance diagnostics at the start of the season: useful or overrated?

- FTP is the theoretically highest 60-minute continuous performance and the basis for defining all training zones without laboratory diagnostics.  
- Standard FTP test: structured warm-up, 5-minute maximum test, 20-minute time trial; 5% is deducted from the 20-minute performance.  
- Regular, standardised FTP tests also serve as an intensive training session, show progress and help to identify overload at an early stage.

FTP test: the key to watt-controlled training

- Before the start of the season, clean the bike thoroughly, check for damage, oil the chain and check the brakes, gears and tyre condition.  
- Check accessories: saddlebag contents, water bottle hygiene, charge/update electronics and replace bars and gels.  
- Check cycling clothing, shoes, cleats and helmet in good time, make sure they are functional and clean and have the right equipment ready.

Three, two, one: checklist for the start of the season on a road bike

- FTP is translated into seven Coggan training zones that accurately reflect real-world metabolic stress and energy system transitions.  
- Ranges 1-4 (55-105 % FTP) form the aerobic base and threshold range, improve recovery, basic endurance and especially FTP.  
- Ranges 5-7 (from 106% FTP) develop VO2max, anaerobic capacity and sprinting ability, require individual adaptation, planning and regular FTP retests.

From threshold value to training zone: the key to watt-controlled bike training

- Correctly adjusted cleats prevent foot and knee problems and improve comfort, efficiency and long-term health.  
- Longitudinal position, lateral alignment and rotation angle are crucial for the optimum cleat position; adjustment aids such as Ergon TP1 make this easier.  
- In the event of persistent pain or an out-of-round pedal stroke despite adjustment, a specialist dealer, bike fitter or orthopaedist should be consulted.

Adjust pedal plates correctly: It's child's play with this useful helper

- Hitting on female road cyclists while riding is perceived as assaultive, harassing and not as flirting.  
- Recurring pick-up patterns, for example on a climb or in the supermarket, create a feeling of being at the mercy of others and lead to avoidance behaviour.  
- When riding a road bike, women primarily want to do sport; conversations should be forced situationally, at eye level and without the intention of flirting.

Tinder exists: Leave female road cyclists alone

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

Smartwatch for under 100 euros
Amazfit Bip Max - fitness motivation on the wrist

Road bike camp for women
With Elena Roch to the Arlberg Giro

Refuelling properly
Eating & drinking on long bike rides

Aero tuning on a road bike
The biggest levers with watt potential

Alcohol-free beer put to the test
8 trendy drinks for cyclists compared

Body worlds
How the muscles work when cycling

Performance diagnostics at the start of the season
Useful or overrated?

FTP test
The key to watt-controlled training

Three, two, one
Checklist for the start of the season on a road bike

From threshold value to training zone
The key to watt-controlled bike training

Adjust pedal plates correctly
It's child's play with this useful helper

Tinder exists
Leave female road cyclists alone

Training

Training

Smartwatch for under 100 eurosAmazfit Bip Max - fitness motivation on the wrist

Road bike camp for womenWith Elena Roch to the Arlberg Giro

Refuelling properlyEating & drinking on long bike rides

Aero tuning on a road bikeThe biggest levers with watt potential

Alcohol-free beer put to the test8 trendy drinks for cyclists compared

Body worldsHow the muscles work when cycling

Performance diagnostics at the start of the seasonUseful or overrated?

FTP testThe key to watt-controlled training

Three, two, oneChecklist for the start of the season on a road bike

From threshold value to training zoneThe key to watt-controlled bike training

Adjust pedal plates correctlyIt's child's play with this useful helper

Tinder existsLeave female road cyclists alone

Smartwatch for under 100 euros
Amazfit Bip Max - fitness motivation on the wrist

Road bike camp for women
With Elena Roch to the Arlberg Giro

Refuelling properly
Eating & drinking on long bike rides

Aero tuning on a road bike
The biggest levers with watt potential

Alcohol-free beer put to the test
8 trendy drinks for cyclists compared

Body worlds
How the muscles work when cycling

Performance diagnostics at the start of the season
Useful or overrated?

FTP test
The key to watt-controlled training

Three, two, one
Checklist for the start of the season on a road bike

From threshold value to training zone
The key to watt-controlled bike training

Adjust pedal plates correctly
It's child's play with this useful helper

Tinder exists
Leave female road cyclists alone