Road cyclists know: nutrition makes all the difference. After discussing the benefits of beetroot juice, powder, and raw beetroot in our last article, today we're looking at a delicious, everyday option – beetroot salad . Read on to find out why it's not only a great meal, but also a smart choice for rides and training .
By Vincent Augustin 2 minutes read time
Published: August 29, 2026
Beetroot is packed with natural nutrients that are particularly interesting for endurance cyclists :
Nitrate : In the body, it is converted into nitric oxide, which widens blood vessels and improves blood flow – bringing more oxygen to the muscles and potentially increasing performance.
Antioxidants and betalains : Help reduce inflammation and support regeneration.
Fiber, vitamins and minerals : Support digestion, cell protection and muscle recovery after long rides.
A salad combines this power with fresh ingredients that also provide healthy fats, proteins and secondary plant compounds – ideal for nutrition before or after training .
Here is a simple and quick basic recipe that you can vary to your taste: ( Nutrikult )
150–200 g cooked beetroot
100–150 g lamb's lettuce or rocket
1 small onion, finely diced
2–3 tablespoons olive oil
1 tbsp balsamic vinegar
Salt and pepper to taste
Cook the beetroot , peel it and cut it into small pieces.
Wash and spin-dry the lamb's lettuce.
Finely chop the onion and place it in a bowl with the beetroot and lettuce.
Mix together the oil, balsamic vinegar, salt and pepper, and pour over the salad. Mix well.
Tip: You can also combine the recipe with roasted nuts, apple pieces or feta to get more flavor, texture and additional nutrients.
If you eat the salad 2-3 hours before a ride , the nitrate can have a similar effect to juice: better blood circulation, more efficient oxygen transport, increased endurance.
The salad provides valuable antioxidants and micronutrients that help with regeneration and inflammation reduction – perfect after long kilometers on a racing bike.
Unlike beetroot juice, a salad offers fiber and satiating components that ensure a balanced energy level – especially important during regular training sessions.
Beetroot goes perfectly with many ingredients – here are a few ideas:
Protein boost : Feta, goat cheese or fried pike-perch provide protein and healthy fats.
Carbohydrates for training : Sweet potato or lentil salad variations provide additional energy.
Crunch & Taste : Walnuts or roasted seeds provide texture and healthy oils.
A beetroot salad is more than just a delicious dish – it's a functional meal for road cyclists:
✔️ Provides nitrate for better blood circulation
✔️ Supports regeneration and the immune system
✔️ Combines healthy ingredients with filling ones
Whether as a start to the day, an energy boost before a ride, or a light meal afterward – this salad has you covered. 🍽️🚴
Es gibt Anstiege, die Dich mit Serpentinen und Aussicht belohnen. Und es gibt den Mont Ventoux. Der 1.909 Meter hohe Klotz in der Provence ist kein eleganter Alpenpass, sondern ein einzelner, freistehender Berg mitten in der Landschaft – weithin sichtbar, oben komplett kahl, und für viele Rennradfahrer der härteste Anstieg, den sie je gefahren sind.
Almost every road cyclist remembers this moment: You're rolling slowly up to a traffic light, everything is relaxed – and then you simply tip over . Not quickly, not spectacularly, but agonizingly slowly.
Ein Tubeless-System funktioniert nur so gut wie die Dichtmilch, die darin zirkuliert. Sie dichtet kleine Einstiche in Sekundenschnelle ab – aber nur, wenn sie noch flüssig und wirksam ist. Wer sie vernachlässigt, riskiert, dass der Reifen bei der nächsten Panne nicht mehr selbst abdichtet oder schleichend Luft verliert. Die gute Nachricht: Dichtmilch nachfüllen oder wechseln ist einfacher als viele denken.
