Fitness

Health

- RED-S is caused by a persistent imbalance between training load and insufficient energy intake, and affects both elite and recreational sport.
- The consequences include a decline in performance, menstrual irregularities, hormonal and bone damage, loss of libido, susceptibility to infection, mental health problems and fatigue fractures.
- Treatment: increase energy intake, reduce training workload if necessary, ensure adequate protein intake, measure basal metabolic rate, and seek sports medicine advice at an early stage.

Red-S: Is there any truth to the ‘deficiency syndrome’?

- Back pain whilst cycling is often caused by an unbalanced sitting position, tight muscles and a lack of core stability.  
- Regular, pain-free yoga strengthens muscles, improves flexibility and body awareness; short sessions are particularly effective.  
- Five simple exercises (including squats, forward bends and cat-cow) are suitable for everyday use and after rides; seek medical advice if you experience pain or have pre-existing conditions.

Cycling & Yoga: 5 effective back exercises for after your ride

- Kinesio tapes are frequently used in cycling, but are regarded only as part of a comprehensive treatment plan, not as a stand-alone solution.
- Studies show that whilst they may have an effect on pain and mobility, this effect is minimal and short-lived.
- When cycling, taping can help alleviate discomfort, but it is no substitute for identifying the cause, bike fitting, mobility training or a visit to the doctor.

Kinesio tape and its effects: What are the actual benefits of this adhesive tape?

- Gripper V2 features permanently integrated antimicrobial protection to prevent odours and tastes from developing throughout its lifetime.  
- A soft, BPA-free body, a textured grip area and a high-flow, drip-free silicone valve are designed to make it easier to handle whilst cycling.  
- Embossed logo instead of a printed one, six colour options, two sizes (approx. 650 and 750 ml) priced at €11.90 and €13.90 respectively; long-term effectiveness remains to be seen in endurance testing.

Antimicrobial water bottle: Fabric Gripper V2 is designed to prevent odours and residual tastes

- Plastic bottles and kitchenware release chemicals and microplastics; long-term use and heat significantly increase exposure.
- Stainless steel and glass are less problematic from a chemical perspective, more hygienic and more durable; when using plastic, ensure it is BPA-free and avoid heat, grease and alcohol.
- Microplastics have already been detected in the blood, lungs and brain; the authorities currently regard the risk as low, but inflammation caused by harmful substances is considered a possibility.

The problem with plastic bottles: What are we actually drinking?

- Cycling strengthens the cardiovascular system and is gentle on the joints, but, compared with running and jumping sports, it has only a minimal effect on bone density.  
- Competitive cyclists and those who cycle exclusively, particularly those over 35, often show reduced bone density, especially in the lumbar spine and hips.  
- This can be counterbalanced by strength and jumping training, weight-bearing sports, an adequate intake of calories and calcium, and, where appropriate, bone density testing from the age of 50.

Bone density: Why it can be a problem for cyclists

- Sitting for long periods on a road bike or at the office can put strain on the fascia, reduce its glide and restrict movement.
- Fascia training can help with diagnosed conditions, but it is not a miracle cure and is no substitute for a varied training programme.
- Stretching entire muscle chains, gentle pressure, springy movements and mindful body awareness are recommended.

Health: About fascia and how it can be ‘trained’

- Pain experienced whilst road cycling or gravel cycling is usually caused by poor ergonomics, an incorrect riding position, uneven strain and a lack of stability.  
- Remedies include a bike check (cockpit, saddle, cleats), an active, varied riding position, appropriate gear ratios and tyre pressure, as well as targeted strength and mobility training.  
- Warning signs such as persistent numbness, radiating pain, loss of strength or discomfort following a fall require medical assessment.

Pain whilst cycling: What really helps

- Training on an empty stomach means training with low muscle glycogen stores – not necessarily on an empty stomach – and primarily boosts fat burning.
- This approach can impair training quality, recovery and the immune system, and is unsuitable for high-intensity sessions, beginners and long rides.
- Women are more sensitive to low energy levels; they should train on an empty stomach less frequently, for shorter periods and at a gentler intensity, and should stop if they experience menstrual problems.

​Training on an empty stomach: (Who is it for?) Who would benefit from this method?

- Cycling whilst on your period is medically safe and can help relieve cramps; the decision and intensity of your ride will depend on the individual.  
- There is no single ‘perfect’ period product for cycling; menstrual cups, pads, tampons, period underwear and cycling shorts all have different advantages and disadvantages.  
- A missed period can be a warning sign of REDs in endurance sports; an open approach to the subject and a practical period kit are particularly important on tours.

​Having your period whilst cycling: menstrual products for cyclists

- An incorrect riding position can lead to pain in the knees, back, neck and hands, even though cycling is a low-impact activity.  
- Minor adjustments to saddle height, position and frame length (a more compact set-up) can have a significant impact on comfort and pain levels.  
- Warning signs such as sudden severe pain, numbness, swelling or radiating tingling require medical attention.

Adjusting your seating position correctly: avoiding pain in the buttocks, back and knees

- According to a meta-analysis, beetroot juice significantly improves VO₂max, average power output and repeated sprints in endurance athletes.
- The effect is due to nitrate, which is converted into NO, dilates blood vessels and optimises the supply of oxygen to the muscles during exercise.
- For the best possible results: take 1.5–2.5 hours before exercise, do not use an antibacterial mouthwash and ensure you choose nitrate-rich, certified products.

A legal performance boost from a root vegetable: beetroot in cycling

Pain-free road cycling: Tips and instructions on health and ergonomics topics for cyclists

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Health

Red-S
Is there any truth to the ‘deficiency syndrome’?

Cycling & Yoga
5 effective back exercises for after your ride

Kinesio tape and its effects
What are the actual benefits of this adhesive tape?

Antimicrobial water bottle
Fabric Gripper V2 is designed to prevent odours and residual tastes

The problem with plastic bottles
What are we actually drinking?

Bone density
Why it can be a problem for cyclists

Health
About fascia and how it can be ‘trained’

Pain whilst cycling
What really helps

Training on an empty stomach
(Who is it for?) Who would benefit from this method?

Having your period whilst cycling
Menstrual products for cyclists

Adjusting your seating position correctly
Avoiding pain in the buttocks, back and knees

A legal performance boost from a root vegetable
Beetroot in cycling

Health

Red-SIs there any truth to the ‘deficiency syndrome’?

Cycling & Yoga5 effective back exercises for after your ride

Kinesio tape and its effectsWhat are the actual benefits of this adhesive tape?

Antimicrobial water bottleFabric Gripper V2 is designed to prevent odours and residual tastes

The problem with plastic bottlesWhat are we actually drinking?

Bone densityWhy it can be a problem for cyclists

HealthAbout fascia and how it can be ‘trained’

Pain whilst cyclingWhat really helps

​Training on an empty stomach(Who is it for?) Who would benefit from this method?

​Having your period whilst cyclingMenstrual products for cyclists

Adjusting your seating position correctlyAvoiding pain in the buttocks, back and knees

A legal performance boost from a root vegetableBeetroot in cycling

Red-S
Is there any truth to the ‘deficiency syndrome’?

Cycling & Yoga
5 effective back exercises for after your ride

Kinesio tape and its effects
What are the actual benefits of this adhesive tape?

Antimicrobial water bottle
Fabric Gripper V2 is designed to prevent odours and residual tastes

The problem with plastic bottles
What are we actually drinking?

Bone density
Why it can be a problem for cyclists

Health
About fascia and how it can be ‘trained’

Pain whilst cycling
What really helps

Training on an empty stomach
(Who is it for?) Who would benefit from this method?

Having your period whilst cycling
Menstrual products for cyclists

Adjusting your seating position correctly
Avoiding pain in the buttocks, back and knees

A legal performance boost from a root vegetable
Beetroot in cycling