Andreas Kramer, sports scientist in the sports medicine department of the Hellersen Sports Clinic in Lüdenscheid, explains the basics.
As temperatures rise, so does the desire to do outdoor sports, including cycling. However, health should always be in the foreground. At the start of the cycling season, Andreas Kramer, a licensed cyclist and sports scientist at the Hellersen Sports Medicine Clinic in Lüdenscheid, provides basic tips to ensure a successful start.
Start with low intensity
Especially those who have not done any sports for a long time should not expect to be able to simply call up the performance they had before. It is important to start slowly so as not to overtax and overestimate yourself right at the beginning. That's difficult because there are only mountains on your doorstep? There is also a solution for this: select an easier gear and slowly conquer the mountain without too much effort.
Alternative e-bike
A good alternative for sports beginners is the e-bike. The assistance allows a constant load without overexertion. This is not only good for the cardiovascular system, but also gentle on the joints. And another positive side effect: the e-bike increases the motivation of those who otherwise tend to struggle with sports.
Regularity is important
Those who exercise regularly become fitter and can increase their training bit by bit. The mountain is then also easier to master over time. If the climb becomes easier over time, it can be climbed in a heavier gear or at a higher speed.
Maintain recovery phases
The recovery time is just as important as the training itself. This is where the body has the opportunity to adapt after the workout and carry out repair and recovery processes. For example, carbohydrate stores are replenished with the appropriate nutrition and electrolyte and fluid levels are balanced. The body refuels.
A healthy workout is the be-all and end-all
Is it healthy how I exercise? Not everyone has the same prerequisites when it comes to sports. In particular, those who have known illnesses should exercise caution and first seek medical clarification as to whether they can cope with the increased strain. In a performance diagnostic, which Andreas Kramer and the team of the sports medicine Hellersen carry out in the sports clinic Hellersen, the physical fitness is assessed with medical support. The difference to a simple stress ECG: the possible progress that can be trained is also recorded. For this reason, performance diagnostics also provide orientation when starting or returning to sport, so that sporting misjudgements and excessive demands can be avoided. And also, when it comes to increasing performance in a health-oriented way, a possible training plan is built on this basis.
The right diet
Anyone who does sports should eat a balanced diet. The rule of thumb is that those who consume more must also replenish their stores more frequently in order to achieve the desired performance. The diet should therefore be adapted to the increased consumption. To avoid stomach problems, however, do not eat your last large meal immediately before setting off - it is better if it is about two hours earlier. Before the blood sugar drops during the tour, the stores should be replenished in the short term with drinks, bars or special sports food.
Sufficient drinking
The refilling of the memory applies also to the liquid household. The sports medicine Hellersen recommends half a liter per hour during exertion - in heat even more. A tip from Andreas Kramer: Before and after exercise, weigh yourself to see how much fluid you have lost, and drink about the same amount again after exercise.
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