The spirit is willing, but the form is in the cellar. This is a quick way to describe the performance level of bikers who have spent too long in hibernation. Those who have been lazing around during the cold season are now sweating profusely on the smallest climbs. The first few kilometres in the spring sun are torture. But: nothing is lost yet! With the right training, the right diet and good time management, you can get back to top form in three weeks.
Fortunately, the body not only remembers the culinary sins in the form of waist fat, but can also quickly recall what it has already learnt. Anyone who has already spent several summers on the bike will therefore get back into shape more quickly as an absolute beginner. However, it is important to remember that strength lies in rest. If you start riding too long or at too high an intensity after a long break, you will immediately lose your parking ticket. You should therefore start with shorter rides with a flat profile and get on your bike more often. With the changeover to summer time, short after-work rides become possible again. This will help your muscles and seat muscles to quickly get used to the usual load again. After two weeks (or the end of two weeks), you can take your first longer tour under the tyres. If you follow the training recommendations in our 3-week plan (see below), you will be back in shape in time for the BIKE Festival Riva on the first of May.
After a longer break, the neck and shoulder muscles can start to tweak. This is why bikers should complete a short stretching programme for the relevant muscle groups after the tour right from the start. To get back into shape in three weeks, however, it is not enough just to train your legs. In addition to training on the bike, a workout for the core and upper body is a must. Push-ups, pull-ups, sit-ups and side planks are simple but effective exercises.
THE TRAINING AREAS
Many bikers train too intensively too soon. During our training programme, you should only rarely leave the basic G1 and G2 areas. In other words, ride at a relaxed pace for the most part. The heart rate can also rise into the G2 range on climbs. Intervals in the development zone (EB) or in the peak zone (SB) are not recommended for touring cyclists at this time of year. The pyramid shows: The basics are the foundation for later intensive units.
THE 3-WEEK PLAN
If you follow these training recommendations, you can get back into shape in three weeks with a manageable amount of effort.
Week 1: 4 to 6 hours
Easy going is the motto for getting back on the bike! The first few days are spent rolling along at a basic pace on flat terrain. It's not just your propulsion muscles that need to get used to the strain, your neck and seat also need a few kilometres. Two to three rides of a maximum of two hours are sufficient in the first week. You should always ensure a high cadence, as this stimulates oxygen uptake. And don't forget upper body training!
Week 2: 5 to 8 hours
In the second week, bikers should also ride with the handbrake on, i.e. at low intensity. The body needs some time to get used to regular rides again. After an undulating, two to three-hour ride on Saturday, at least Sunday can be used for a long four-hour tour with a few short to medium climbs. During the week, we recommend a daily daytime workout for the upper body (see link below)
Week 3: 7 to 10 hours
A certain basic level of fitness should now be built up again. Long tours are possible again. Three bike sessions would be ideal - Friday, Saturday and Sunday. If you don't feel so fit yet, build in rest days. Important at the end of the form booster programme: the final royal stage - a four-hour long, mountainous lap. A lunch stop or coffee break offers a chance to catch your breath during the ride. After that, you'll be back in shape for long tours in the Alps.
EVERY MINUTE COUNTS
If you want to invest up to ten hours a week in your training, you need sophisticated time management. These four tips will help you to fit training into your everyday life between work and family.
00:15 h - Tagesschau workout
Before you slump on the sofa in the evening, the 15-minute daytime show is ideal for a crisp core and stability programme. A short circuit consisting of strength and coordination elements such as push-ups, side planks, sit-ups, squats, one-legged stands or other exercises using your own body weight or small aids such as a spinning top or Pezzi ball burns extra calories and promotes control on the bike. No idea what a circuit looks like? World champion Schurter gives tips on www.bike-magazin.de, webcode: #35121
00:30 h - Active lunch break
Instead of hanging out at your desk or in the canteen, take a brisk walk or - if there are shower facilities in the office - even go for a short run. Perhaps there are also fellow runners in the company. This increases motivation, and sometimes the odd meeting can even be held in sportswear. Going for an after-work run straight from work also saves time. Good strength training for the legs: avoid the lift and take the stairs!
00:40 h - Commuter allowance
If you ride your bike to work, you effectively collect important additional training kilometres. Exercise in the morning promotes blood circulation and boosts the fat metabolism, and after work you can clear your head. If you have a short commute, you can perhaps add a loop straight after work to increase your training time. Cyclists whose journey to work is too long should try to cycle at least part of it. Another advantage: in cities, you can avoid the annoying traffic jams.
01:30 h - Family time
Bikers with families know the dilemma: Sunday is family day. Spending the whole day on the bike - often not an option! The compromise: cycle to the excursion destination and set off a little earlier. The partner then joins you in the car with the children. Planning well in advance reduces the potential for stress and minimises family separation without having to make too many compromises. Important: Don't forget a change of clothes for the arrival!
You can find this article in BIKE 5/2019. You can read the entire digital edition in the BIKE app (iTunes and Google Play) or the print edition in the DK shop reorder - while stocks last:
