SIGI SCHULZE
Irongame: Sigi Schulze doesn't need a bike to get out of winter and into spring. The bike mechanic keeps fit with heavy squats.
"My season is basically starting now," explains Sigi Schulze (24) and lets the barbell bar crash into the holder. The bike mechanic has been tweaking the bar for 40 minutes. "I have to get my form in shape now so that I have pressure on the pedals in the summer." The reason: the booming bike industry. "When the first rays of sunshine creep out in spring, people overrun our bike shop. My training is then limited to cycling to work and back. And if I'm honest, sometimes even that's too much, especially when you're in the shop until 8 p.m. again." That's why Schulze lifts weights: to strengthen the musculoskeletal system and prevent back pain. "If you spend ages screwing around on bikes, your back doesn't get better. Strength training helps really well. I also enjoy riding the short marathons. The barbell gives you the necessary punch. I always warm up with bodyweight exercises beforehand." But Sigi doesn't just get his fitness on the iron. He gets on his skis at the weekend. "My girlfriend and I are really into ski tours. And when you have the mountains on your doorstep, you should make the most of it. I then arrive at the first races in great shape - at least by my standards."
Sigi stands under the bar for the next set: five repetitions with 95 kilos. He sucks in the air, briefly pushes the weight out of the holder and lowers himself.
TIM WEISMANTEL
Other stimuli: Tim Weismantel keeps the lactate boiling even in winter. The biker rides cross-country races in the darker months of the year.
Tim Weismantel (25) stands at the starting line of a cross-country race and doesn't really know what he's lost here - this could be something: "My coach told me to add a bit of variety to my training." The starting gun sounds. Tim dashes off with the pack.
The 25-year-old actually concentrates on the marathon season and organises his training accordingly. This year, however, he wants to make a few changes: Instead of perpetually squatting on his bike, he is shifting his sport to skis, the yoga room or trying to get a little more strength from the kettlebell.
The third lap is coming up: Tim wheezes through the finish arch in ninth position. "Easy change, my arse," he shouts, pushing after the leaders. Every year, Weismantel's biggest problem when building up his form is substance. The lightweight athlete often loses some weight and muscle during the winter months. Special drinks (weight gainers from bodybuilding) are supposed to prevent these losses - on the contrary, they are supposed to give the biker one or two kilos more muscle.
The last lap is coming up: Tim is clinging on to eighth place. His gaze is fixed, he is panting, drool is hanging out of the corner of his mouth. He hammers into the last bend and slumps at the finish line. "Dude, that was a bloody tough 50 minutes. Now let's have a currywurst and take it easy, because the next cross race is tomorrow."
JULIAN PHILIP
Treadmill: Julian Phillip uses every time slot to train effectively. The time of day is irrelevant.
"The days are long, but the months are short until the start of the season," explains Julian Phillip (38) and squats down on his roller trainer. The Garmin clocks 23:47 - Phillip's normal training time, if you like. The father of three works in the IT industry and carves out his training time every day. "I use every second that can be converted into training that is compatible with my family - even at night." The Munich native lists a whole battery of options: "I cycle to work. In the morning, I do fasting runs and in the evening I strap the Compex to my legs (electrical stimulation). I also squat on the roller, and at the weekend I go to the mountains with the kids. Oh yes, I try to eat a perfect diet and make targeted use of carbohydrates." Phillip outlines exactly what this means in a few words: "If it's hard and long, I have something sweet, if it's easy or shorter (up to 90 minutes), fat and protein are enough." The 38-year-old can milk five to eight hours of training out of a week. And does the minimal programme work? It does for Julian Phillip. He has won one race this year and achieved other podium finishes. "I manage around 5.3 watts per kilo of body weight in the season. That's a decent figure for my life situation. Professionals ride at a good 6 watts per kilo."
But as easy as the programme seems, it's really tough in real life. Phillip tears off his first of 21 intervals on the roller: 440 watts for 40 seconds.
OTHER SPORTS: WHAT DO THEY DO FOR BIKING?
Short days, dirty weather, limited time - hours in the saddle become scarcer in winter. If you want to keep fit or even improve your fitness, there are no alternatives.
RUNNING
The eccentric movement (the body weight is absorbed) creates new stimuli for the muscle. Tip: feel it out so that tendons, cartilage and bones get used to it (5x5 min with walking breaks). If you want, you can combine cycling and running: Two hours of training, alternating between cycling and running for 15 minutes. Book tip for running technique: "Natural Running" by Dr Marquart.
ScopeFactor 1.3 to the basis on the bike. Maximum duration of two hours per training session (high joint load)
Effect: Uphill running in particular is similar to lifting work when cycling. Good for foundation and strength endurance
SKATING
Cross-country skiing is regarded as the ideal winter training, no other sport produces such enduring athletes (measured by VO2max) - just stupid for the northerners of the republic, who lack snow. If you want to benefit from full-body sport without the winter splendour, you should combine inline skates with ski poles. It's best to put on a hydration pack and get going.
ScopeFactor 1.4 to the basic position on the bike. Maximum duration of three hours per training session
Effect: Opens the shortened hip flexors of cyclists and trains coordination
SKI-TOUR
If you have mountains on your doorstep, you should definitely go on a ski tour. Why: The lifting work when going uphill is similar to pedalling. The high proportion of muscle fibres used improves maximum oxygen uptake. The cross-over movement (ski, pole) also strengthens the torso - perfect for sitting stably on the bike and keeping the hips steady.
ScopeFactor 2 to the basis on the bike. Maximum duration of five hours per training session (with breaks)
EffectVery effective uphill. Strengthens endurance, coordination and, through the use of poles, also the core and arm muscles
STRENGTH TRAINING
Targeted strength training forms an ideal basis for an efficient start to the season. You should start with light loads, as quality of movement comes before maximum strength. Favour free weights instead of machines. Book tips: "Functional Fitness for Cyclists" (Kafka, Jenewein), "Strength Training in Cycling" (Wagner, Sandig, Mühlenhoff).
ScopeFactor 1.5-3 depending on intensity. Maximum duration per training session 60 minutes
Effect: Targeted strength exercises eliminate muscular deficits and increase maximum strength with appropriate training
YOGA
Shortened pectoral muscles, hip flexors and hamstrings. Weak torso, minimised gluteus activation (gluteal muscle) - cycling shapes the body, and not always for the best. Yoga helps to gently bring shortened and weak muscles back into shape. Ideal: There are special programmes for cyclists www.yogalo.com with videos for night gymnastics.
ScopeFactor 0.5 to 2 to the basis on the bike. Maximum duration of 90 minutes per training session
EffectRelieves tension and shortening. Particularly effective for problems with the thoracic spine
SWIMMING
Water-shy - there's no other way to describe the majority of cyclists. Yet swimming offers a handful of positive benefits for bikers: stability of the torso and functional movement from head to toe. Tip: If you have knee problems, you should crawl, as the scissor movement can cause problems when swimming breaststroke. Under www.swim.de you will find technical tips.
ScopeFactor 2 to the base on the bike.
EffectMaximum duration of 60 minutes per workout Opens up the shoulder muscles and revitalises atrophied core muscles
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