Rennrad Training

Have you decided to start road cycling? Congratulations, because you are embarking on a journey full of adventure, fitness and freedom! But before you get in the saddle, there are a few things you should consider. In this article, I will show you how to get started with road cycling - from the right equipment to the first training sessions.

Getting started with road cycling is exciting, but also challenging. Beginners often make common mistakes that can spoil the fun or even be dangerous. To help you get started with fun, here are the six most common beginner mistakes and what you can do to improve!

If you regularly ride your road bike, you'll know the feeling: Your legs feel heavy at first, your heart rate races too fast, and your performance falls short of your expectations. A structured warm-up can change exactly that – and much more. Read here to learn why a thorough warm-up on your road bike is a good idea, how it works, and what mistakes you should avoid.

Correctly using your heart rate zones can make your road cycling training more effective and structured. Whether it's basic training, threshold power, or VO2 max – every zone has its place in your training plan. Knowing your heart rate and training specifically can sustainably improve your cycling performance.

Cadence is one of the most important variables for your performance and efficiency on a road bike. But what exactly does cadence mean, why is it so crucial, and how can you tailor your training to achieve long-term speed and endurance? Here you'll learn everything you need to know, along with concrete training tips.

Improving your cycling performance is a combination of endurance training, high-intensity intervals and strategic recovery. Two of the most important terms to understand are lactate threshold and steady-state training . Both are crucial if you want to ride faster, longer and more efficiently in the long term.

Whether you're training for your first amateur race or simply want to become faster and more enduring on your road bike, effective training is key. Instead of haphazardly racking up miles for hours, it's worth making targeted adjustments. In this article, you'll learn how to structure your road bike training efficiently and which training principles really matter.

You may have already heard about it: 80/20 training — also known as polarized training — is currently making waves in the endurance world. Professional cyclists swear by it, and ambitious amateur athletes are following suit. But what's really behind the hype? And: Is it something for you, too?

Training in high temperatures—known as heat training—is a fascinating strategy that can not only enhance your road cycling performance but also adapt your body to extreme conditions. Especially during competitions in hot climates or intensive training sessions in the summer, heat training can provide decisive advantages. But what's behind it, and what does science say?

Sprint interval training (SIT) is one of the most effective methods for improving cycling performance. Short, high-intensity sprints with long recovery periods optimize both aerobic and anaerobic capacity.

What if you could achieve noticeable progress on your road bike with just a few minutes per week? It sounds too good to be true – but it's scientifically proven. The magic word: all-out training. This form of training is based on extremely short, yet maximally intense bursts of exercise and pushes your body to its limits. In this article, you'll learn what "all-out" really means, how it works, and how you can incorporate it into your road bike training.

After an intense road cycling session, proper recovery is crucial for improving performance, avoiding injuries, and achieving long-term progress. But what does effective recovery look like? Here are the best tips for optimal recovery after road cycling training.

When it comes to endurance performance and fitness, one term keeps popping up: VO2 Max. But what exactly does it mean, why is this value so important, and how can you specifically improve it? In this ultimate guide, you'll learn everything you need to know about VO2 Max and how to take your performance to the next level.