Christmas, bad weather, little daylight – it was and is difficult to stay fit. We’ll show you how you can be ready for the trails in spring. And promised: the effort pays off!
Fit for spring: table of contents
- Part 1: nutrition
- Part 2: training
- Part 3: fitness
- Part 4: More exercise
Part 1: nutrition
There are many benefits to eating healthy. Not only if the scales are currently showing a little more than you would like. Because what we eat provides our body with the energy it needs for sporting activities. The brain, organs and the rest of the body also need energy to function optimally.
However, it is not only the amount of energy and the number of calories that defines a healthy diet, but also the composition of the nutrients. Our body also needs vitamins, enzymes, minerals, secondary plant substances and other components of natural foods. A healthy diet means a balanced energy and nutrient balance that provides you with everything you need.
The more “colorful” you eat, i.e. combine different ingredients and colors, the broader the spectrum of vitamins and nutrients it contains. A balanced diet doesn’t have to be complicated! Our modular principle will help you with this. You don’t have to do without good taste. Experiment with seasonal vegetables, try different ways of preparing them and try new things. Don’t skimp on fresh herbs and spices, because they too contain valuable ingredients and ensure a variety of flavors. If it tastes good to you, you will stick to a healthy diet in the long term and enjoy the positive changes.
And you will also quickly notice that you are getting fitter on the bike, but that your everyday well-being also increases, that tiredness is reduced, you can concentrate better and that you recover faster after strenuous days.
Building blocks of a healthy diet – it’s all in the mix!
1. Lots of vegetables and fruits: vitamins, secondary plant substances and other essential nutrients (= 1/2 plate)
2. Carbohydrates: The most effective source of energy for sport, but also for our brain (= 1/4 plate, a little more or less depending on the activity)
3. Proteins: building blocks for our muscles (= 1/4 plate)
4. Fats: They are not “bad”, but just as necessary for the body (very high-energy, mini-portion is sufficient)
Part 2: training
Whether it’s a bike vacation, marathon race, alpine cross or daily trail action – everything is more fun when you’re in good shape. You can drive faster and last longer without too many uncomfortable accompanying symptoms of exhaustion. The season is still a long way off. But building sustainable fitness takes time. Those who train long-term benefit from it permanently. So now is the ideal time to start training. You can find the right training plan here. The combination of endurance training on the bike, alternative sports and strengthening not only prepares your body all around for what spring brings. It is super effective and varied right now. Winter training is also fun!
Fat burning
Activating your metabolism in the morning is effective. If you start sober without breakfast, the body learns to use stored fats for energy. The first time you train on an empty stomach, start with a short, easy session and increase the duration over several weeks. No high intensities!
- 15 min warm-up, start relaxed and slowly increase the intensity
- 30–60 minutes at a constant medium pace
- 5 min cool down
Afterwards, a balanced breakfast with proteins and various sources of carbohydrates (fruit, muesli, whole grain bread …) is particularly important. By the way: You can also drink black coffee or unsweetened tea before the training session. This even promotes fat burning.
Sweet spot training
For marathon runners, gravel adventurers or anyone who wants to spend long days in the saddle in summer.
- 20 min warm-up, increase intensity
- Intervals: 4 x 8 min at 90 percent of your “threshold power” (Functional Threshold Power = FTP). This means that the perceived exertion reaches 7 out of 10 on a scale. Or: so intensely that you can no longer speak normally, but also not become completely out of breath.
- Ride gently for 3 minutes between the intervals
- 10 min cooldown
Over the weeks you can increase the duration of the intervals up to 20 minutes. Do this step by step and do not overload your body! The recovery and regeneration must not be neglected.
Cadence training
Would you like to get up and down the mountains quickly and efficiently? Being able to vary your cadence, be able to drive with a lot of force or with high revs is the key.
- 15 min warm-up
- 5 x sprints (6–15 seconds) in heavy gear, between 5–6 minutes of easy basic pace
- 5 x sprints (6–15 seconds) without shifting gears beforehand, so that you end up with very high cadence, with 5–6 minutes of relaxed basic pace in between
- 10 min cooldown
MOUNTAINBIKE training plan for 1 week
| weekday | Exercise program |
|---|---|
| Monday | Rest day |
| Tuesday | Bike training (e.g. sweet spot training) |
| Wednesday | Fitness program |
| Thursday | Alternative sport or rest day |
| Friday | Short, easy exit ** |
| Saturday | Fitness program |
| Sunday | Longer MTB ride |
** Note on Friday: This day can be used flexibly depending on your ambitions and mood. An even endurance session works very well. If you’re exhausted, just take a quick lap in the fresh air. A loose unit promotes regeneration. Ambitious drivers can use this day for a second demanding training session (see Tuesday).
Part 3: fitness
To increase your general fitness and athleticism, we present a strength circuit with 5 different exercises. Details and tips for performing the individual exercises can be found in the picture gallery below. Have fun with it!
Procedure: Start with the first exercise, followed immediately by the next. Take a break as short as possible. After one round (all 5 exercises) you can relax. But only until the pulse and breathing have just returned to normal. Then the next round starts. Try three rounds. Can you put on a round every week? Cool! But it’s also not a problem if it doesn’t work right away. Give your body time to adjust and get stronger. Mastered five rounds without any problems? Increase the repetitions or add weights. Before you start, you should definitely warm up briefly!
5 strength exercises for strong mountain bikers
Building fitness takes time. But if you train long-term and eat a balanced diet, you will benefit in the long term.
Part 4: More exercise
An active everyday life with a lot of activity and fresh air increases your well-being and gives you new energy. We have the best tips for you.
Use commuting : Commute by bike or on foot if you don’t have that far. If you use public transport, you can still use the way to the stop or you can save yourself the last change and cover the rest of the way yourself. Home office? Invest in the time saved with a little lap in the fresh air. Incidentally, this helps to clear your mind and generate new energy for work.
Active sitting: Instead of sitting stiff and tense at your desk for a long time, vary your sitting position. Get up from time to time, loosen up, and get your circulation going. You will feel fresher even after a long day at work.
Developing routines: Activities such as a walk in the evening, a short fitness program in the morning or the trip to the bakery (by bike or on foot, of course) can become an integral part of everyday life. The more regular it is, the easier it is to stick with it.
Family time: Being active together is fun and connects people. How about an adventure hike through the dark forest or a moonlit walk for two?
Trying something new: variety provides fresh motivation. Thanks to YouTube, Zwift & Co. you can stay flexible in terms of time and still have a huge selection of virtual bike rides, fitness videos, online yoga courses or other activities.
