Basic training + strength training = training stress

Oh guys, do you know that? It's winter and you want to prepare optimally for the next season. Also do some recreational sport so that the whole body is fit and healthy and of course not the arms, back and core forget so that the pull and push works better. Maybe you feel the same way, you always have so many plans for the winter and it quickly becomes stressful between job and family.
Strength training – So that you get a little faster on the mountain and maybe even increase your speed on the flat
endurance training – So that you don’t take to the streets unfit
Basic Training – So that the fat metabolism stays on its toes
Bodybuilding - So that you can cut a good figure

Welcome to winter training stress!

After I first worked out the basics in the first season and – as already reported – had lost a lot of weight, the second season was about manifesting my level of performance. That was also successful, I was even able to improve a lot. Due to my change in diet, low-carb and so on, I unfortunately lost some muscle mass. Anyone who now says that you did something wrong is wrong. If 30kg decreases, you always lose some muscle mass.
As I said, I was able to significantly improve my performance on the road bike in my second season. The next step, however, requires something more than "just" riding a racing bike! My deficits:
  • Driving on the incline
  • Speed
  • Endurance
  • My conclusion

Driving on the incline

Well, probably would here 50% of all racing cyclists say they want to improve on the mountain. But I would like to remind you that I come from Hamburg. There are no real mountains here! With every incline I hang behind my training partner, I'm fed up with that!!!
Strength training - road bike

Therefore stands Leg training on top of mine Training plan in the gym. As you already know, I'm doing this winter 5x5 Workout to optimally build strength and muscle. I now have to say that I in pretty good shape am. The muscles are growing reliably all over the body and now I'm 89kg again at 1m94 and don't carry a lot of fat around with me. On the other hand, it also means that every kilo you lose makes you faster on the mountain. So it stands Muscle strength against Weight and Endurance I still need it, I haven't done anything for endurance this winter. But always piece by piece. The big problem is that with legs that have just been trained for strength, you don't want to go straight back to running on the slopes and, on the other hand, you don't want to preload your muscles too much so that you have a lot of power for the build-up training in the studio.

Anyway. A lot of power for the upcoming climbs, e.g Tour d'Energy in Goettingen in April, I have already set up properly.


Of course, there is always a lack of speed! It can always go higher, faster, further...
The measurement criterion speed should actually be placed in two different clusters.
  1. Maximum speed (peak)
  2. Average Speed ​​(Pace)

1. Maximum speed / top speed

Top speed and acceleration can be most easily fostered through sheer power from the legs and upper body. Out of your legs, because you step down with your legs and pull up, and out of your upper body, because the rider pushes and pulls the bike on the handlebars. So far very simple! Again, how long you can sustain a top-speed phase depends on how much oxygen can be stored in the athlete's blood and how much mitochondria sit on muscle tissue. Both are favored by endurance training and the number of mitochondria also by strength training, especially maximum strength training and slow, static exercises.

2. Average speed

A high average speed is in turn favored by several facts. A high maximum strength training ensures that the muscle does not tire as quickly under "normal" stress and the higher the strength, the higher the "normal" stress. With targeted strength training, you can move the zero line up. Of course, a high level of endurance promotes the stamina of the muscles.
I also feel well prepared in terms of speed, I've trained my muscles properly!


First of all: In terms of endurance I haven't done anything this winter.
The topic of endurance can roughly be divided into two areas.
  1. Endurance up to the anaerobic threshold
  2. basis perseverance

1. Endurance up to the anaerobic threshold

Its anaerobic threshold (GA2) is easy to find out. Go Jog or ride your racing bike and sing your favorite song, loud of course and not just for yourself. The moment you get out of breath, that's your personal anaerobic threshold. Of course you can also use technical aids, a heart rate monitor and a wattmeter are very helpful here. But since I'm on the road without these technical refinements, I sing in between and check my speed at the same time. This (normal) endurance can be trained super and easily by being continuously below the anaerobic threshold during sport. Alternatively, you can also build in intervals in which you go to maximum speed for a few seconds or minutes. Interval training is very effective, but requires a good knowledge of your own body.

2. Foundation perseverance

GA1 - Basic Endurance
Image: intographics/

That was loving in endurance sports GA1 is the basis of all stamina and can be worth its weight in gold if used frequently! When training in the GA1 range, the fat metabolism is stimulated, but you have to move in this range for at least 30 minutes - preferably at least 45 minutes. So running and cycling in the GA1 is a brisk pace without getting out of breath. The body still has the ability to convert fat into energy in this area, and that in turn means the Fat metabolism to crank.

The better your body's fat metabolism, the more energy it can provide during exercise. Because you can't consume as much energy as you use up in a racing bike race.


In terms of Driving on the mountain and Speed I'm theoretically on the right track, what the Endurance but I'm lagging behind. I have some items in Road bike magazines read through and they always recommend keeping the endurance over the winter. I didn't do it 🙁 I will now start to run a few kilometers again at least once a week, for the sake of form. Before getting back into endurance in March (when the temperatures are right again). Then there is Spinning (interval training) and GA1 units in addition to functional training.

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