Exercise equipment for at home: How to keep fit in winter

Barbell

Admittedly, a barbell is bulky and can't be stored in a drawer. But professionals swear by them. Because they can be used to train the supreme exercise: Deadlifts. No exercise works more muscle groups at once. Important: correct execution. Videos on YouTube can help. Price: approx. 120 euros with weights >> available here.

Roller trainer

The best way to improve your stamina in winter is with a Roller trainer maintained. Thanks to smart trainers and software, indoor cycling is like Zwift are more exciting than ever and turn solitary pedalling in your own four walls into a social multimedia spectacle. Disadvantage: The smart roller trainers are expensive. Price: from 600 euros.

Kettlebell

The cannonball with handle is a real all-rounder. It can be used for a number of exercises. A nice side effect: the kettlebell doesn't take up as much space as a barbell. Those who are already trained are best advised to use a 12-kilo kettlebell. Famous exercise: Kettlebell swing or squats with a kettlebell in front of you. Price: approx. 40 euros >> available here.

Yoga or insulating mat

Flexibility and strength make bikers better and healthier. There are dozens of exercises that work completely without weights or equipment. However, it is important to do them correctly. We recommend the book "Das Muskel-Workout: Über 100 hocheffiziente Übungen ohne Geräte" by Ingo Froböse, price: from 17 euros >> available here.

>> You can find out more about fitness here <<

Wobble bar

With this tool you can simulate strenuous descents. The idea is simple: the handlebars are in a wobble block with three positions (from slightly to really wobbly). You use it to do push-ups. The movement trains your intramuscular coordination and ability to react - and you also train your arms and chest. Praep Propilot, price: 129 euros >> available here.

Sling trainer/TRX band

The sling trainer or TRX band can be used to perform a wide range of exercises that help bikers to train strength and coordination. The length of the straps can be adjusted. For example, you can do squats, rowing or push-ups - you can also be creative with the exercises yourself. Tutorials are available on YouTube, for example. TRX-Band Burn, price; 120 Euro >> available here.

Training at home: mobility is particularly important for bikers

Interview with Lorenz Westner from the Puch Sports School

Lorenz Westner trains with professional athletes at the Puch Sports School and knows the weaknesses of bikers. We wanted to know: When should we amateur bikers start strength training, and how important is flexibility and stretching really?

BIKE: Mr Westner, few things seem more contradictory than sports science. Some say that stretching is only necessary for deficits, for others stretching is part of the daily programme. You are the expert, so which is correct?

Lorenz Westner: In short: stretching makes sense. In the case of deficits anyway, but even if it doesn't pinch yet. People with sedentary jobs in particular should stretch. This is because it leads to greater flexibility, which in turn prevents complaints - especially in the back and knees. Better flexibility even reduces the risk of injury in the event of a fall.

Some are fundamentally flexible. When do I know when I should start flexibility training?

The classic: you can't reach the floor with your fingers when your legs are stretched out. This is when you should react at the latest. Mobility is generally required more when biking than when riding a road bike, for example - because bikers are constantly moving off-road. However, almost everyone has one problem in common: you never fully stretch your legs when biking. If you spend many kilometres in the saddle, you shorten the hamstrings. This in turn displaces the kneecap and causes problems.

>> Watch the video with stretching exercises here <<

Professionals rely on strength training. When should I start as an amateur biker?

It depends on what you want. If you want to get better at biking, strength training helps. Because strength is the pillar of fitness that can be developed the most.

Hobby bikers have a job and often a family. Training like the pros is hardly possible. What to do when there is little time?

1. Push-ups
2. Pull-ups
3. Squats.

These are ideal all-purpose exercises. It is difficult to give generalised advice on sets and repetitions without knowing the fitness level of the person training. As a rule, the following applies to strength and endurance training: 3 - 4 sets (rounds) and 10 - 25 repetitions. Ideally two to three times a week.