Training

Health

- Shaved legs are traditionally considered mandatory in racing cycling, with justifications ranging from massages and wound healing to aerodynamic advantages.  
- A Specialized study puts the aerodynamic advantage of hairless legs at around 70 seconds over 40 kilometres.  
- Despite criticising this convention, the author bows to the "shaving dictate" for the photo shoot, injures himself in the process and calls for more tolerance in cycling.

Rennrad-Usus: Men in women's prison, but I have to shave my legs?!??

- Early goal setting, a gentle start to training with basic endurance and a gradual increase are crucial for late starters.
- In addition to cycling, regular strength training, stretching, coordination and balance are essential for performance and injury prevention.
- A predominantly light, nutritious diet and targeted cycling technique training increase performance, safety and riding enjoyment.

Fit for the start of the season: 5 tips to help you reach your highlight of the year

- FTP is the practically determinable threshold power, serves as the basis for precise training zones and is usually determined using a 20-minute test.  
- The standard protocol comprises a structured warm-up, 5-minute maximum test, 20-minute time trial, after which the average performance is reduced by approx. 5 %.  
- Alternatives such as critical power or mFTP exist, but the regular FTP test remains central due to training benefits, comparability and mental training.

FTP test: 20 minutes is the basis for structured training

- With more daylight and mild temperatures, spring offers ideal conditions for starting to commute by bike and increases safety and comfort.
- Fixed commuting days, time buffers and a bad weather alternative help to establish a stable routine until autumn.
- Cycle commuting improves your mood and alertness, saves on car or public transport costs and often makes you more independent and faster on distances of up to 10-15 kilometres.

For spring: The perfect introduction to bike commuting

- Ortovox is expanding its Safety Academy to include a bike programme with practical courses, a digital Pocket Lab and a free First Aid Guide Book.  
- The two-day MTB First Aid courses in DACH train realistic emergency scenarios on trails and in some cases enable DGUV and FeV certificates.  
- Courses and Pocket Lab will be available from summer 2026; further MTB first aid offers are available from DAV, DIMB, Dani Hornsteiner and aid organisations, among others.

Safety on the trail: Ortovox launches first aid courses for mountain bikers

- Listening to music on a bicycle is permitted in Germany as long as ambient noises such as bells or sirens remain audible at all times.  
- Excessively loud music that impairs the perception of traffic can result in a fine and contributory negligence in the event of an accident.  
- Operating a smartphone while driving is prohibited; hands-free operation is permitted, but the following still applies: avoid distraction and, if in doubt, do without music.

Soundtrack on two wheels: Is listening to music allowed on the bike?

- Hay fever is an immune reaction to a few main pollens (mainly hazel, alder, birch, grasses) that starts earlier and lasts longer due to climate change.
- Endurance athletes inhale more pollen; over 40 % of the athletes studied had pollen allergies, many also had asthma symptoms and a drop in performance.
- Relief: antihistamines, nasal irrigation, sprays, AIT; important are pollen calendars and, if necessary, salbutamol before exercise, all largely permitted according to WADA.

Outside at last, despite allergies: what cyclists (and everyone else) should know

- Performance is based on endurance, strength and flexibility; all three pillars must be trained continuously and in a balanced manner.
- Kurschat recommends short, high-intensity strength training with free weights/circuits, supplemented by regular stretching after training.
- Diet: fresh, Mediterranean, few convenience products, no soft drinks; plan training realistically, stay regular, even short sessions are worthwhile.

Interview with ex-Worldcupper Wolfram Kurschat: How do you stay fit over 40?

- Sufficient deep sleep is essential for regeneration, hormone balance, muscle building and performance in endurance athletes.  
- Repeated sleep deprivation disrupts muscle protein synthesis, metabolism and the immune system and increases inflammatory markers and the risk of sleep disorders.  
- 7-9 hours of sleep, fixed times, a cool, dark room, little caffeine/alcohol and mental relaxation promote good, restful sleep.

Regeneration: sleep, probably the most effective & yet most underestimated medicine

Book tip: "Muscles - the health makers" - How to stay fit & healthy

Fitness pope Prof Froböse: "You can't do it without strength training - I'll tell you why!"

Cycling as a weight loss injection: quick success without starving yourself - what's the story?

Und ich der Untertitel

Health for cyclists: fitness, training and nutrition

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Health

Rennrad-Usus
Men in women's prison, but I have to shave my legs?!??

Fit for the start of the season
5 tips to help you reach your highlight of the year

FTP test
20 minutes is the basis for structured training

For spring
The perfect introduction to bike commuting

Safety on the trail
Ortovox launches first aid courses for mountain bikers

Soundtrack on two wheels
Is listening to music allowed on the bike?

Outside at last, despite allergies
What cyclists (and everyone else) should know

Interview with ex-Worldcupper Wolfram Kurschat
How do you stay fit over 40?

Regeneration
Sleep, probably the most effective & yet most underestimated medicine

Book tip
"Muscles - the health makers" - How to stay fit & healthy

Fitness pope Prof Froböse
"You can't do it without strength training - I'll tell you why!"

Cycling as a weight loss injection
Quick success without starving yourself - what's the story?

Health

Rennrad-UsusMen in women's prison, but I have to shave my legs?!??

Fit for the start of the season5 tips to help you reach your highlight of the year

FTP test20 minutes is the basis for structured training

For springThe perfect introduction to bike commuting

Safety on the trailOrtovox launches first aid courses for mountain bikers

Soundtrack on two wheelsIs listening to music allowed on the bike?

Outside at last, despite allergiesWhat cyclists (and everyone else) should know

Interview with ex-Worldcupper Wolfram KurschatHow do you stay fit over 40?

RegenerationSleep, probably the most effective & yet most underestimated medicine

Book tip"Muscles - the health makers" - How to stay fit & healthy

Fitness pope Prof Froböse"You can't do it without strength training - I'll tell you why!"

Cycling as a weight loss injectionQuick success without starving yourself - what's the story?

Rennrad-Usus
Men in women's prison, but I have to shave my legs?!??

Fit for the start of the season
5 tips to help you reach your highlight of the year

FTP test
20 minutes is the basis for structured training

For spring
The perfect introduction to bike commuting

Safety on the trail
Ortovox launches first aid courses for mountain bikers

Soundtrack on two wheels
Is listening to music allowed on the bike?

Outside at last, despite allergies
What cyclists (and everyone else) should know

Interview with ex-Worldcupper Wolfram Kurschat
How do you stay fit over 40?

Regeneration
Sleep, probably the most effective & yet most underestimated medicine

Book tip
"Muscles - the health makers" - How to stay fit & healthy

Fitness pope Prof Froböse
"You can't do it without strength training - I'll tell you why!"

Cycling as a weight loss injection
Quick success without starving yourself - what's the story?