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BIKE: It's dark and cold in winter and time is short. How can I still maintain my stamina?
Maximilian Höflich: The recipe for success is: regularity. It is important to start the engine several times a week and do endurance sports. Going full throttle for a week and then doing nothing for a fortnight is not a good idea. It's better to do shorter sessions, but more of them. In concrete terms, this means at least three or four times a week, depending on your own requirements.
In winter, it's often difficult to overcome your weaker self. Cycling in the basement is not very appealing. Do you have any tips?
I even think I know the key to success. The aim is to keep up your endurance throughout the winter and not fall into a motivational slump. Important: It shouldn't feel like a diet. Only when you enjoy what you're doing will training become easier and you won't have to force yourself. That's why I recommend that many of my athletes do endurance training that is as varied as possible. In concrete terms, this means: once a week on the roller, once on the rowing machine or running and once perhaps even a MTB or gravel round with motivated friends, lamps and warm clothing.
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When it comes to endurance, the roller is number 1 for cyclists?
Is the roller the number 1 choice for cyclists when it comes to endurance? Yes, from a certain level of performance, sport-specific training is the most effective. However, for all non-professionals reading this, so-called cross-training also has positive effects on endurance - in addition, alternative endurance sports also train weak points in cycling, such as the lower back or shortened ligaments. Keyword: injury prevention.
What do you mean by "from a certain performance level"?
Professionals usually have more time. They can train many columns, whereas amateur riders only have limited time. But professionals also have fewer problems motivating themselves, at least in my experience. Once again, the key is to persevere and have fun. And that simply works easier with variable endurance training, is more fun and fulfils its purpose.
What should I bear in mind when training on the roller?
For many cyclists, training on the roller is a mental challenge. Some can train for three or four hours without grumbling, while others have to fight to keep going for an hour and a half. The latter then think they can compensate for the lack of volume by riding at the limit - a fallacy. When it comes to weighting, I recommend a maximum of 90:10, i.e. 90 per cent of the time basic training and a maximum of 10 per cent intensive training.
Let's get specific. How much time do I need to invest to maintain my endurance level over the winter?
This is difficult to generalise, as it depends on how much the cyclist trains each year and how high their endurance level is. To break it down according to the motto: If you spend 20 hours in the saddle in summer, then you have to invest 10 hours in winter. That doesn't work. There are too many parameters involved.
No pain, no gain. Anyone who thinks that you have to be completely exhausted after training for it to have made a difference is mistaken.
Let's talk about alternative sports. Which one is best for cyclists?
Running is a simple sport that anyone can do anywhere. You hardly need any equipment. The problem, however, is that many people only get the idea of running in winter. They may have endurance from cycling, but their musculoskeletal system is not prepared for it. Tendons, ligaments and muscles are not trained enough. For this reason, we recommend starting with short units and slowly building up your tolerance to exertion. For example, short running units, 30 minutes as an activation unit. If you overdo it, you run the risk of overloading such as tendinitis or sore muscles and may not be able to do anything the following days. Alternatively, you can also train on the rowing machine, go cross-country skiing or ski touring or swimming.
What do you think about jumping rope or burpees? Is that still endurance or already strength training?
This is a good supplement but too intense to be considered a (endurance) foundation. Here, too, you should pay attention to the intensity and time so that you don't overload yourself.
Hardly anyone trains without a heart rate monitor. Is it a must-have for endurance cyclists?
If you are serious about this topic, then yes. There are several interesting parameters for heart rate: A) Firstly, of course, the current heart rate during training, which you can use to control your training intensity. However, you can also see how much power you generate at, for example, 75% of your maximum HR or how the ratio of heart rate to power develops during longer basic units. B) the resting heart rate and, if applicable, the heart rate variability (HRV) in the morning, the course of these parameters will give you an insight into your stress level and your regeneration. C) Your (sport-specific) maximum heart rate. How close to your maximum HR are you travelling in your sessions? D) You can use the difference between your resting and maximum heart rate to determine the heart rate reserve (HRV) (HRmax-resting HR). This allows you to define training zones in a similar way to HR max. I generally recommend using a chest strap for the measurement, as this provides more reliable data than the measurement via the watch on your wrist.
Which endurance myths make you smile?
(Laughs) No pain, no gain. Anyone who thinks that you have to be completely exhausted after training for it to have made a difference is mistaken. It's more about listening to your body, not getting sick and being able to train continuously. Another common assumption is that it is better to train on an empty stomach or not to eat for two hours after training. This is often referred to as the afterburn effect. However, we now know that this slows down regeneration considerably and weakens the immune system. In short, it has a negative effect on performance. You should therefore eat at least a small snack or a banana before training and then consume carbohydrates and proteins if possible.
In winter, many people are a bit under the weather, but not really ill. Should you still train or should you take a break?
The rule here is: If in doubt, leave it out! So if in doubt, take a break. Because in the long run, a protracted illness or even inflammation of the heart muscle costs much more than a short break. Listen to your body and give it a rest. Everyone has a slightly runny nose in winter. But if you have aching limbs etc., you should definitely stop training. Once the illness has subsided, walks are a good indicator to check how your body is reacting. It also activates the circulation.
Do something different: 5 products in a quick check
The roller is the undisputed number one way of preserving stamina in winter, but there are also alternatives.
Take a run
Running sessions are ideal for training the cardiovascular system and endurance. The problem: although cyclists have endurance, their musculoskeletal system is untrained. Our expert therefore advises only doing short units at the beginning. The New Balance Fuel Cell Propel V4 was honoured with the "Best Price Award" by Runner`s World. Price: from 114 euros >> at Trandinn or Sport-Schuster available.
Swim
The good thing: swimming is easy on the joints. Expert Höflich says: "If you have the opportunity to swim freestyle or backstroke, you can achieve the best training results. It's worth trying out swimming goggles on site. An inexpensive classic is the Arena the One. Price: 17 euros >> at Amazon or Mountain friends available.
Jump times
Jumping rope is more of an athletic training exercise. Anyone who has tried it will know that it really gets the pump going. The exertion is intense and therefore has a great effect on the cardiovascular system. Expert Höflich advises: "Good as an introduction to a training session". E.g. with the skipping rope from Edelkraft. Price: from 39 euros >> e.g. available at Avocadostore.
Roll times
No other device allows cyclists to train their endurance more precisely than a roller. Instead of simply pedalling, Smarttrainer can be used to complete virtual training sessions and even races. For example with the Zwift Hub One. Price: 599 euros incl. one year Zwift subscription
Skate times
Skating is an ideal way to train endurance. In contrast to running, the musculoskeletal system is spared here. "Many people tend to overdo it, but I recommend training for volume," says expert Höflich. By the way: Ski tours with a lot of vertical metres are also great for a good basic level (low intensity). For skating, for example, we recommend Atomic Redster S7 Medium with bindings (price: 250 euros) For boots and poles you have to reckon with another 250-500 euros.
Further expert interviews (Fitness):
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Laurin Lehner
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