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BIKE: What are the real regeneration killers?
Mollnhauer: Too little sleep, eating too late after exercise, repeated intensive training of the same muscle group and insufficient fluid and mineral intake after exercise.
What should cyclists eat after training?
Carbohydrates and protein in the first 40 minutes after exercise. I also recommend topping up your mineral stores with salt and magnesium.
Many bikers suffer from cramps after intense exertion, what helps?
Cramps can also have biomechanical causes. For example, an incorrectly adjusted sitting position. In most cases, however, it is actually a lack of fluids, a low-salt diet or a lack of magnesium. These four factors should be remedied in advance.
The more intensive the training, the higher the likelihood of muscle soreness. How counterproductive is it to continue training the next day despite discomfort?
This is not a good idea, as the muscle is still in the repair phase in this case. Performance is therefore limited anyway. Basically, the more intensive and longer the training, the longer the regeneration takes. Everyone knows this from their own experience.
How can I recognise that I am overtrained?
Overtraining is physical burnout, but it also comes with psychological symptoms. In extreme cases, athletes who train for long periods may experience depression, fatigue and exhaustion.
Why do professional athletes consistently avoid alcohol?
During physical exertion, lactate, i.e. lactic acid, is released. The liver now wants to break down this lactate in order to regenerate itself. However, alcohol is also broken down in the liver and places an additional burden on this process. That's why I advise against it shortly after exercise. I consider a small beer after training to be harmless.
What about alcohol in general, for example in the evening?
Alcohol in the evening is counterproductive for regeneration because it has a negative effect on sleep. You may fall asleep better with alcohol, but deep sleep is of poorer quality. And this is exactly where regeneration takes place, because the muscles relax completely. It doesn't have to be intoxicating, one or two glasses of wine are enough to have a negative effect. If you have a sleep tracker, you can try it out.
Further parts of our fitness series:
How much sleep makes sense?
This is individual. Seven to eight hours is ideal. As a rule of thumb, you should sleep a quarter of an hour longer for every hour of endurance training.
How important are cool-down exercises after exercise?
Very important. Relaxed pedalling promotes blood circulation, reduces lactate and initiates regeneration. Stretching is also useful, but I recommend taking a break after intensive or long periods of exertion. This means: eat a snack, take a shower and then stretch. Stretching the stressed muscle directly is not beneficial.
How long does it take to recover after an intensive race?
Carbohydrate stores take around 48 hours to replenish from complete depletion. Muscle tendons, ligaments etc. take a little longer.
Ice bathing is all the rage at the moment. What do you think?
Ice and cooling reduce inflammation and promote blood circulation. This helps with regeneration. If it's fun, you can do it.
Relaxant
If you regenerate faster, you can train more often. These products are designed to help.
Hard roll
The foam rollers are designed for self-massage. They are designed to loosen adhesions in the fascia and stimulate blood circulation. This accelerates the healing process. The correct execution is important: "The lymph fluid should be rolled in the direction of the heart," says expert Mollnhauer. Price: 30 euros >> available here.
Energy supplier
Energy bars are put together for different requirements. So before, during and after exercise. The products for afterwards contain more proteins, carbohydrates and salts - Substances that favour regeneration. New: the Protein & Crisp from Powerbar. Price: 20,30 Euro (12 pieces) >> available here.
Vibrating machine
The massage gun uses vibrations and shocks to relieve muscle tension. However, our expert Mollnhauer warns: "This is something for physiotherapists, untrained users can even injure themselves with it". Available, for example, from OrthoMechanik (OrthoGun 3.0); price: 180 euros >> available here.
Cold therapy
Cooling reduces inflammation and promotes blood circulation. This accelerates regeneration. Showering your legs with cold water is a sensible and favourable method. In general, cold showers have many benefits and, above all, strengthen the immune system. "However, if you feel stressed, it's better not to do it," says our expert.
Printmaker
The idea: the air chambers generate pressure and provide a gliding massage that removes metabolic waste products from the legs. There are studies that confirm positive effects. "You can also do it cheaply: put your feet up, for example," says expert Mollnhauer. Reeboots One, price; 799 euros >> available here.
Monitoring device
Fitness trackers record all kinds of data. For example, steps, calories burned, heart rate, but also sleep duration and quality. How reliable this data is is controversial. We say: pay attention to your own body feeling. However, trackers such as the Vívosmart 5 provide a good indication. Price: 150 euros >> available here.
More expert interviews on the subject of fitness
Laurin Lehner
Editor
