Training

Health

- Shaven legs are regarded in road cycling as a sign of commitment and belonging to a group, and are modelled on professional cyclists.  
- Wind tunnel tests demonstrate the aerodynamic advantages of smooth legs, but these tests have methodological limitations and are only of limited relevance to amateur cyclists.
- From a medical perspective, the disadvantages – such as micro-lesions and the risk of infection and UV damage – tend to outweigh the benefits; shaving remains a matter of aesthetics and personal preference.

​Shaving our legs: Should we shave our legs for cycling?

- Wholemeal flour, wholemeal semolina, poppy seeds and sour cherries provide complex carbohydrates, minerals and antioxidants, and make the slices filling.
- Method: Pre-bake the shortcrust pastry, cook the poppy seed and semolina pudding, layer with cherries and crumble topping, bake for 40–45 mins, then chill for 3 hours.
- Ingredients for 16 slices; optional icing made with cherry juice and a herb garnish; per slice approx. 620 kcal, 11 g protein, 34 g fat, 66 g carbohydrates.

Recipe inspiration: A treat after your workout: wholemeal poppy seed slices with cherries

- For recreational cyclists, body awareness and heart rate are usually sufficient; RPE is scientifically recognised, whilst heart rate belts are the best low-budget investment.  
- Speed is of little use for controlling your ride, whilst cadence helps beginners to protect their knees; Power metres provide objective watt readings for ambitious training.  
- Crank-based power metres are considered the most accurate solution; single-sided crank arms and pedal systems are more prone to error; calibration is no substitute for proper calibration.

Training for cyclists: these measurement techniques will help you improve

- Cycling whilst on your period is usually safe; moderate exercise can help relieve cramps, but it ultimately depends on how you feel.
- There is no one-size-fits-all solution: menstrual cups, tampons, period briefs and period cycling shorts each have their own advantages and disadvantages when cycling.
- For longer rides, we recommend a period kit containing your chosen product, a bin bag, wet wipes, sanitiser and, if necessary, a cleaner for your cup or disc.

​Cycling whilst on your period: these products work

- The Recovery Slopes Core features a 3.7-degree negative heel and a rocker sole to relieve pressure on the forefoot and stretch the backs of the legs.  
- The new ergonomic footbed, featuring a toe grip, longitudinal arch support and heel cup, is designed to improve support, stability and comfort compared to the previous model.  
- Blackroll recommends a gradual introduction to using the shoes; they cost €69.90, are available in three colours exclusively via the online shop, and a performance test will follow.

Take a step back, stretch your muscles: Blackroll launches new recovery shoes

- Pain whilst mountain biking is usually caused by incorrect bike adjustments, poor posture, uneven strain and a lack of stability.  
- A solution can be found through a properly adjusted cockpit and saddle, an active riding position, improved technique, and regular strength and mobility training.  
- Warning signs such as persistent numbness, radiating pain, loss of strength or discomfort following a fall require medical assessment.

Pain when mountain biking: What really helps

- Many children enjoy cycling, but have significant fears due to unsafe roads and accidents, particularly during the school commute.
- Only five per cent of journeys to school are considered safe; the ADFC recommends planning together, practising and gradually letting go when cycling to school.
- The ADFC is calling for a 30 km/h speed limit in built-up areas, child-friendly cycle paths, car-free school routes and school route plans featuring safe cycle routes.

Cycling to school: ADFC tips for a safe start to the school year

- Cycling strengthens the cardiovascular system and is gentle on the joints, but, compared to running and jumping sports, it provides little stimulation for bone density.
- Performance-oriented and one-sided cyclists, particularly those over 35, are more likely to show reduced bone density and, in some cases, increasing bone loss over the years.
- This can be counterbalanced by strength and jumping training, weight-bearing sports, an adequate intake of calories and calcium, and, where appropriate, bone density testing from the age of 50.

Fitness: Why bone density can be a problem for cyclists

- Sitting for long periods on a bike or at a desk puts strain on the fascia, reduces its glide, and can cause tissue to stiffen and restrict movement.  
- Effective fascial training is based on four pillars: multidirectional stretching, myofascial release, springy movements and body awareness.  
- Foam rolling can improve flexibility; it works best when combined with vibration equipment and is no substitute for varied strength, endurance and coordination training.

Fascia & Cycling: What’s really behind it?

- Heat, UV radiation and ozone pose a risk to cyclists in the Alps; sunburn, sunstroke, heatstroke and heat cramps are common risks.  
- Prevention: high-factor sun cream, sunglasses with UV400 protection, a helmet, electrolyte and fluid intake, and avoiding periods of peak exertion in hot, humid weather.  
- First aid includes cooling down, drinking plenty of fluids and resting; call an ambulance immediately if symptoms such as fever, vomiting, loss of consciousness or heatstroke occur.

Cycling in hot weather: sunstroke, heatstroke and dehydration – symptoms and first-aid tips

- Cycling is a low-impact, long-duration endurance sport that boosts fat burning and reduces visceral belly fat in particular.  
- Effective plan: 2× 60–90 mins of gentle GA1 cycling per week and 1× 30 mins of HIIT with short sprints and breaks.  
- Sustainable weight loss: a moderate calorie deficit, a high-protein diet, ‘smart’ carbohydrates and routines that fit into everyday life.

Cycling instead of weight-loss injections: How to burn belly fat simply by getting on your bike

- Over thousands of pedal revolutions, an incorrect riding position can lead to pain in the knees, back, hips and neck; a bike fit can help alleviate these symptoms.  
- Neck and hand problems are often caused by a cockpit that is too high or too long; minor adjustments to the stem and saddle height (2–3 mm) can have a significant impact on comfort.  
- Warning signs such as persistent pain, numbness, swelling or loss of strength require medical assessment; the frame length should be on the shorter side.

Sitting correctly on your bike: Your riding position determines whether you experience pain or enjoyment

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Health for cyclists: fitness, training and nutrition

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Health

Shaving our legs
Should we shave our legs for cycling?

Recipe inspiration
A treat after your workout: wholemeal poppy seed slices with cherries

Training for cyclists
These measurement techniques will help you improve

Cycling whilst on your period
These products work

Take a step back, stretch your muscles
Blackroll launches new recovery shoes

Pain when mountain biking
What really helps

Cycling to school
ADFC tips for a safe start to the school year

Fitness
Why bone density can be a problem for cyclists

Fascia & Cycling
What’s really behind it?

Cycling in hot weather
Sunstroke, heatstroke and dehydration – symptoms and first-aid tips

Cycling instead of weight-loss injections
How to burn belly fat simply by getting on your bike

Sitting correctly on your bike
Your riding position determines whether you experience pain or enjoyment

Health

​Shaving our legsShould we shave our legs for cycling?

Recipe inspirationA treat after your workout: wholemeal poppy seed slices with cherries

Training for cyclistsThese measurement techniques will help you improve

​Cycling whilst on your periodThese products work

Take a step back, stretch your musclesBlackroll launches new recovery shoes

Pain when mountain bikingWhat really helps

Cycling to schoolADFC tips for a safe start to the school year

FitnessWhy bone density can be a problem for cyclists

Fascia & CyclingWhat’s really behind it?

Cycling in hot weatherSunstroke, heatstroke and dehydration – symptoms and first-aid tips

Cycling instead of weight-loss injectionsHow to burn belly fat simply by getting on your bike

Sitting correctly on your bikeYour riding position determines whether you experience pain or enjoyment

Shaving our legs
Should we shave our legs for cycling?

Recipe inspiration
A treat after your workout: wholemeal poppy seed slices with cherries

Training for cyclists
These measurement techniques will help you improve

Cycling whilst on your period
These products work

Take a step back, stretch your muscles
Blackroll launches new recovery shoes

Pain when mountain biking
What really helps

Cycling to school
ADFC tips for a safe start to the school year

Fitness
Why bone density can be a problem for cyclists

Fascia & Cycling
What’s really behind it?

Cycling in hot weather
Sunstroke, heatstroke and dehydration – symptoms and first-aid tips

Cycling instead of weight-loss injections
How to burn belly fat simply by getting on your bike

Sitting correctly on your bike
Your riding position determines whether you experience pain or enjoyment