Training

- Maurten Drink Mix 320 Caf 100 provides 80 g of carbohydrates per 500 ml using hydrogel technology to ensure an energy supply that is gentle on the stomach.
- During a gruelling 135 km test covering 7,500 metres of elevation gain, no stomach problems, cramps or significant drops in performance occurred despite the extreme exertion.
- A very sweet flavour, but one that is well tolerated over 13 hours; the added caffeine provides an extra boost during long endurance sessions.

Energy from a bottle thanks to a drink mix: reviewing Maurten Drink Mix 320 Caf 100

- Wholemeal flour, wholemeal semolina, poppy seeds and sour cherries provide complex carbohydrates, minerals and antioxidants, and make the slices filling.
- Method: Pre-bake the shortcrust pastry, cook the poppy seed and semolina pudding, layer with cherries and crumble topping, bake for 40–45 mins, then chill for 3 hours.
- Ingredients for 16 slices; optional icing made with cherry juice and a herb garnish; per slice approx. 620 kcal, 11 g protein, 34 g fat, 66 g carbohydrates.

Recipe inspiration: A treat after your workout: wholemeal poppy seed slices with cherries

- Wahoo is introducing a three-tier subscription scheme for the app: Base (free), Core (€4.99 per month) and Pro (€17.99 per month), with varying levels of functionality.  
- Core features include 4DP for cyclists and 3DP for runners, supplemented by COROS integration and a wide range of endurance and supplementary training programmes.  
- Base offers basic tracking; Core adds analytics and training insights; Pro includes access to SYSTM, plans, video workouts and mental/recovery workouts.

Training app update: New Wahoo subscriptions & running features

- For recreational cyclists, body awareness and heart rate are usually sufficient; RPE is scientifically recognised, whilst heart rate belts are the best low-budget investment.  
- Speed is of little use for controlling your ride, whilst cadence helps beginners to protect their knees; Power metres provide objective watt readings for ambitious training.  
- Crank-based power metres are considered the most accurate solution; single-sided crank arms and pedal systems are more prone to error; calibration is no substitute for proper calibration.

Training for cyclists: these measurement techniques will help you improve

- Gripper V2 features permanently integrated antimicrobial protection against odours and flavours throughout the bottle’s lifetime
- A soft, BPA-free body, textured grip area and a high-flow, drip-free silicone valve make it easy to use whilst cycling
- Embossed logo instead of printed graphics, six colour options, two sizes (approx. 650/750 ml) priced at €11.90 and €13.90 respectively; long-term effectiveness yet to be tested

Fabric Gripper V2: Antimicrobial water bottle designed to prevent odours and residual tastes

- Kinesio tapes are frequently used in cycling, but their effectiveness has not been scientifically proven.
- Reviews show minor, short-term effects on pain and mobility, but no long-term benefits.
- Tapes can relieve muscle tension, but they are no substitute for diagnosing the underlying cause, bike fitting or medical assessment.

Kinesio tape in cycling: What are the real benefits of these colourful strips?

FITNESS

- Training is crucial for improving performance; protein primarily supports muscle repair, adaptation and recovery.  
- During a ride, carbohydrates are the priority; protein is particularly important before and after training; requirements can usually be met without specialised products.  
- Standard recommendations range from around 1.0 to 2.0 g/kg, depending on the volume of training; very high intake exceeding 2.0 g/kg is only recommended to a limited extent in the long term.

Protein & Cycling: Do cyclists really need more protein?

- Cycling is a low-impact, long-duration endurance sport that boosts fat burning and reduces visceral belly fat in particular.  
- Effective plan: 2× 60–90 mins of gentle GA1 cycling per week and 1× 30 mins of HIIT with short sprints and breaks.  
- Sustainable weight loss: a moderate calorie deficit, a high-protein diet, ‘smart’ carbohydrates and routines that fit into everyday life.

Cycling instead of weight-loss injections: How to burn belly fat simply by getting on your bike

- Summer lentil salad with lentils, vegetables, rocket, sprouts, feta, pine nuts and hemp seeds – a quick, nutrient-rich meal for cyclists.  
- Provides complex carbohydrates, protein, vitamins, minerals and omega-3 fatty acids; aids recovery and has anti-inflammatory properties.  
- Takes about 20 minutes to prepare and is easy to transport in jars; linseed and walnut oils are for cold dishes only and are not suitable for frying.

Recipe inspiration: Summer lentil salad with feta and pine nuts

NUTRITION

- Pain whilst mountain biking is usually caused by incorrect bike adjustments, poor posture, uneven strain and a lack of stability.  
- A solution can be found through a properly adjusted cockpit and saddle, an active riding position, improved technique, and regular strength and mobility training.  
- Warning signs such as persistent numbness, radiating pain, loss of strength or discomfort following a fall require medical assessment.

Pain when mountain biking: What really helps

- Clipless pedals offer better grip and stability, but beginners may be more prone to falls at first due to the unfamiliar process of unclipping.  
- The efficiency benefit stems primarily from a fixed foot position and stiff soles, which reduce rotation, shear forces and strain-related discomfort.  
- For beginners, SPD pedals set to a soft engagement and practising whilst stationary are recommended; alternatives include good flat pedals, trail running shoes or magnetic pedals.

Clip-in pedals: Greater control on the bike or an unnecessary risk?

- Fear triggers tunnel vision, tension and incorrect defensive reflexes, which drastically impair control, grip and stability on a mountain bike.  
- Typical mistakes include sitting too far back, approaching drops too slowly, panic braking in bends, tensing up in rock gardens and ‘dead sailor’ jumps.  
- These issues can be addressed through systematic riding technique training, anticipating the terrain, active body control, gradual progression, visualisation and calm breathing.

When fear takes the lead: How mental blocks lead to falls on a mountain bike

DRIVING TECHNOLOGY

- Riding safely on gravel requires a relaxed posture, a central riding position, looking ahead and correct tyre pressure.  
- Frequent falls are caused by incorrect braking; the key is to apply both brakes in a controlled manner and to reduce speed in good time.  
- On bends and inclines, correct pedal position, line choice, weight transfer and a steady pedalling rhythm ensure greater grip and control.

Safe and fast on gravel: the right riding technique for mountain biking

- Different cadences provide specific training stimuli for the cardiovascular system, muscles, coordination and joint relief.  
- A high cadence (from approx. 90 rpm) improves coordination, places a heavy demand on the cardiovascular system and reduces the strain on muscles and joints at low resistance.  
- A low cadence combined with high resistance builds strength endurance and targets cycling-specific muscles, for example in interval training that alternates between 60 and 90 rpm.

Cadence: Targeted training control through changes in cadence

- Cycling whilst on your period is usually safe; moderate exercise can help relieve cramps, but it ultimately depends on how you feel.
- There is no one-size-fits-all solution: menstrual cups, tampons, period briefs and period cycling shorts each have their own advantages and disadvantages when cycling.
- For longer rides, we recommend a period kit containing your chosen product, a bin bag, wet wipes, sanitiser and, if necessary, a cleaner for your cup or disc.

​Cycling whilst on your period: these products work

- The Recovery Slopes Core features a 3.7-degree negative heel and a rocker sole to relieve pressure on the forefoot and stretch the backs of the legs.  
- The new ergonomic footbed, featuring a toe grip, longitudinal arch support and heel cup, is designed to improve support, stability and comfort compared to the previous model.  
- Blackroll recommends a gradual introduction to using the shoes; they cost €69.90, are available in three colours exclusively via the online shop, and a performance test will follow.

Take a step back, stretch your muscles: Blackroll launches new recovery shoes

- Many children enjoy cycling, but have significant fears due to unsafe roads and accidents, particularly during the school commute.
- Only five per cent of journeys to school are considered safe; the ADFC recommends planning together, practising and gradually letting go when cycling to school.
- The ADFC is calling for a 30 km/h speed limit in built-up areas, child-friendly cycle paths, car-free school routes and school route plans featuring safe cycle routes.

Cycling to school: ADFC tips for a safe start to the school year

Health

Training for bikers: Stay fit with training plans ✓ Tips for beginners & advanced riders ✓ Nutrition guide ✓

Bike training: Fitness & nutrition tips | BIKE

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Bike training: Fitness & nutrition tips | BIKE

Energy from a bottle thanks to a drink mix
Reviewing Maurten Drink Mix 320 Caf 100

Recipe inspiration
A treat after your workout: wholemeal poppy seed slices with cherries

Training app update
New Wahoo subscriptions & running features

FITNESS

Training for cyclists
These measurement techniques will help you improve

Fabric Gripper V2
Antimicrobial water bottle designed to prevent odours and residual tastes

Kinesio tape in cycling
What are the real benefits of these colourful strips?

NUTRITION

Protein & Cycling
Do cyclists really need more protein?

Cycling instead of weight-loss injections
How to burn belly fat simply by getting on your bike

Recipe inspiration
Summer lentil salad with feta and pine nuts

DRIVING TECHNOLOGY

Pain when mountain biking
What really helps

Clip-in pedals
Greater control on the bike or an unnecessary risk?

When fear takes the lead
How mental blocks lead to falls on a mountain bike

Safe and fast on gravel
The right riding technique for mountain biking

Cadence
Targeted training control through changes in cadence

Health

Cycling whilst on your period
These products work

Take a step back, stretch your muscles
Blackroll launches new recovery shoes

Cycling to school
ADFC tips for a safe start to the school year

Bike training: Fitness & nutrition tips | BIKE

Energy from a bottle thanks to a drink mixReviewing Maurten Drink Mix 320 Caf 100

Recipe inspirationA treat after your workout: wholemeal poppy seed slices with cherries

Training app updateNew Wahoo subscriptions & running features

FITNESS

Training for cyclistsThese measurement techniques will help you improve

Fabric Gripper V2Antimicrobial water bottle designed to prevent odours and residual tastes

Kinesio tape in cyclingWhat are the real benefits of these colourful strips?

NUTRITION

Protein & CyclingDo cyclists really need more protein?

Cycling instead of weight-loss injectionsHow to burn belly fat simply by getting on your bike

Recipe inspirationSummer lentil salad with feta and pine nuts

DRIVING TECHNOLOGY

Pain when mountain bikingWhat really helps

Clip-in pedalsGreater control on the bike or an unnecessary risk?

When fear takes the leadHow mental blocks lead to falls on a mountain bike

Safe and fast on gravelThe right riding technique for mountain biking

CadenceTargeted training control through changes in cadence

Health

​Cycling whilst on your periodThese products work

Take a step back, stretch your musclesBlackroll launches new recovery shoes

Cycling to schoolADFC tips for a safe start to the school year

Energy from a bottle thanks to a drink mix
Reviewing Maurten Drink Mix 320 Caf 100

Recipe inspiration
A treat after your workout: wholemeal poppy seed slices with cherries

Training app update
New Wahoo subscriptions & running features

Training for cyclists
These measurement techniques will help you improve

Fabric Gripper V2
Antimicrobial water bottle designed to prevent odours and residual tastes

Kinesio tape in cycling
What are the real benefits of these colourful strips?

Protein & Cycling
Do cyclists really need more protein?

Cycling instead of weight-loss injections
How to burn belly fat simply by getting on your bike

Recipe inspiration
Summer lentil salad with feta and pine nuts

Pain when mountain biking
What really helps

Clip-in pedals
Greater control on the bike or an unnecessary risk?

When fear takes the lead
How mental blocks lead to falls on a mountain bike

Safe and fast on gravel
The right riding technique for mountain biking

Cadence
Targeted training control through changes in cadence

Cycling whilst on your period
These products work

Take a step back, stretch your muscles
Blackroll launches new recovery shoes

Cycling to school
ADFC tips for a safe start to the school year