Cycling training Improve endurance through stimuli

Beginners should not make the bike training too intense

07/25/2014

In addition to jogging, cycling is one of the most popular pastimes for exercise-active Germans. To prevent overloads and injuries, hobby cyclists should heed some tips. The news agency „dpa“ Talked to experts about what a purposeful and healthy cycling training should be.

Develop endurance during bike training
Anyone who cycles regularly increases his stamina. However, it is important not to overdo it in the beginning, emphasizes Thorsten Lewandowski, author of the book „Perfect bike training“, to the news agency. „Especially beginners often train too intensively.“ But the body is over-stimulated. Ideal is a workout with 60 to 75 percent of the maximum heart rate (number of heart beats per minute).

The expert recommends. in addition to the calm endurance training short intervals with one to two minutes of extreme stress - „Quiet to the Kotzgrenze“ , says Lewandowski. In this way the metabolism would be stimulated and the coordination ability improved. For beginners rich first the variation in the area for variety in the bike training, explains cycling coach Dennis Sandig. So climbs on highway bridges were suitable to drive the pulse up.

Professor Ingo Froböse of the Sport University Cologne reports on his website that cycling also has a positive effect on the psyche. It makes happy, because the famous happiness hormones would be distributed, while stress is reduced. Anyone who cycles a lot also suffers less from depression. Sports such as cycling also improve the oxygen supply in the brain, making the training not only happy but also smart.

Pay attention to the correct technique during bike training
With regard to technology, Achim Schmidt, a cycling expert from the German Sport University Cologne, has a tip: to constantly kick. Ideal are 80 to 90 kicks per minute. „The training is then very effective, also protects this frequency the joints“, he reports to the news agency. At the same time, the cardiovascular system is strengthened by the constant load, so that there is an optimal health benefits. „Often riders roll their bike too much.“

The bike training should take place on low-traffic routes such as dirt roads, advises Sandig. „They are more fun than busy roads, which are sometimes uncomfortable to cycle because of the traffic.“ Depending on the length of the route, you should always bring enough liquid and snacks. It is also important to first get to know the bike and its handling. This is easiest on a closed off terrain, explains Lewandowski. The wheels are more agile and require a special handling compared to normal bicycles. „Braking and rapid steering, such as avoiding open car doors, are critical to safety.“

Get advice from a specialist when buying a racing bike
If you want to increase your stamina, you should do one hour of loose bike training three to four times a week. This is also for beginners who are healthy and have a normal fitness, possible, explains Schmidt. The body also needs a regeneration time. As a rule of thumb, the quieter the training, the faster you could pedal again, so Lewandowski.

When purchasing a racing bike, beginners should seek advice in the shop and not order on the Internet, advises the expert. It is differentiated between racing bikes with a sporty orientation and so-called Tourers. „Both are suitable for the training“, so Lewandowski. In general, the geometry of the wheel must fit the driver's body. In addition, the quality of the individual components of the wheel is important, such as the circuit, explains Sandig. „It must be resilient and must not jerk.“ The bike trainer also recommends clipless pedals that are comfortable and allow good power transmission.

When adjusting the saddle height care should be taken to ensure that the knees are only slightly bent in the driving position, informs Schmidt. Often the saddle is set too low, which could cause knee pain. It had to become one „feel-good factor“ while driving, the sports scientist explains with regard to the strain of the back. The adjustment is made via the seat length and the handlebar height.