In his early 20s, Bert Nickl was a passionate footballer. Passing, crossing, short sprints... that was his thing. And running. After all, he didn't want to run out of breath on the pitch. At some point, however, he started to feel pain: a small twinge in his knee that grew into a protesting twinge as soon as he started trotting. Football or running were only possible to a limited extent. However, the former business administration student still wanted to exercise regularly. So he looked around for alternatives. "A few people in my circle of friends were already cycling back then. I went to see how they did it and got some tips," recalls the now 52-year-old.
Bert Nickl was soon standing in a specialist bike shop, being shown racing bikes and leaving the shop as the proud owner of an aluminium racer. The beginning of a long love affair, although the only thing that mattered to him at first was that "cycling is good for endurance and easy on the joints".
Cycling fitness: positive effects for your health
In fact, road cycling puts little strain on the joints from ankle to knee to hip compared to sports with high impact forces such as running, football or basketball. What's more, cycling gently strengthens the surrounding muscles and improves joint mobility. A study published in the journal Medicine & Science in Sports & Exercise in early 2024 found that test subjects who cycled or rode a bike had a lower risk of knee pain and osteoarthritis of the knee joint. The latter is the most common joint disease in adults worldwide, affecting around 15 per cent of men in Germany; joint wear and tear increases significantly from the age of 50 in particular.
But cycling is not only good for your joints. If you are a man who regularly pedals a road bike, you can also reduce the likelihood of suffering from the most common "men's ailments": Cardiovascular disease, bowel and prostate cancer, diabetes and erectile dysfunction, as well as two of the most common causes of sick leave among men, namely musculoskeletal diseases and mental illness. Most of these effects are scientifically proven, confirms Christian Manunzio, a qualified sports scientist and active racing cyclist and triathlete himself.
Cycling fitness: the positive effects on health in detail
Cycling for the heart and blood vessels
For example, the expert explains, it has been proven that "cycling improves cardiovascular function and blood lipid levels, lowers blood pressure and thus reduces the risk of cardiovascular diseases such as heart attacks". According to the German Society of Cardiology, the latter affects men around twice as often as women.
A study published in the Sport and Fitness Journal in 2022 attributes this to the fact that aerobic endurance exercise, such as cycling, changes the structure of the innermost cell layer of the blood vessels, as nitric oxide is formed. This is important for blood pressure regulation and vasodilatation, so that more blood can flow and more oxygen can circulate. In addition, during aerobic exercise, the body probably also produces an enzyme called superoxide dismutase, which reduces oxidative stress, which in turn has a negative effect on the production of nitric oxide, among other things.
Cycling fitness: against cancer cells
Various scientific studies also suggest that cycling could reduce the risk of various types of cancer, including prostate and bowel cancer. This is presumably because cycling lowers the levels of certain hormones such as insulin and oestrogen, both of which are associated with the development of cancer cells. In addition, regular cycling strengthens the immune system and thus its ability to recognise and destroy cancer cells. It reduces an excess of free radicals in the body as well as inflammation - both of which can contribute to the development and spread of cancer cells.
For metabolism and weight
Cycling also stimulates the metabolism. It therefore becomes better at breaking down the components of the nutrients supplied in the cells or converting them into new products. Physical activity such as road cycling also works the muscles, which improves the absorption of glucose. "This has a long-term positive effect on the blood sugar level and its regulation," explains Christian Manunzio; this reduces the likelihood of developing diabetes. The most common variant, type 2 diabetes, occurs because the body's own process by which sugar is transported from the blood into the cells no longer works properly.
In addition, road cycling helps to control another risk factor for diabetes, cardiovascular disease and musculoskeletal injuries: body weight. Because if you carry (far) too much weight around with you, you become less mobile, stumble or fall more easily - and the extra weight puts more strain on bones, tendons, ligaments and muscles from the outset, which also makes them more susceptible to injuries and overloading. In addition to the increased energy consumption that melts away the pounds, "cycling primarily strengthens the leg and core muscles and improves bone density," says Christian Manunzio. This makes the entire body statics more stable.
Cycling fitness: for mind and soul
Mental illnesses are also not at all uncommon among men. Although women are still much more likely to take sick leave for this reason, there is a greater increase in men, especially in the case of anxiety and somatoform disorders, where physical complaints occur for which there is no organic cause. Various studies cite physical activity and being outdoors as a good combination for mental health.
Some explicitly cite regular cycling as a means of combating depression, anxiety and stress. This is partly due to the various physiological, psychosocial and neuromolecular processes that physical activity triggers. For example, the availability of the "happiness hormone" serotonin increases. The activity of the HPA axis, which controls reactions to stress, is also regulated. Spending time outdoors in nature could also reduce the concentration of the stress hormone cortisol in the body.
Cycling is healthy, but...
Bert Nickl also describes his bike rides as "a bit of mental hygiene", which, now that he is a father of two, are somewhat shorter and more sporadic than before. Back then, it was also once allowed to be the bike marathon in his then hometown of Rosenheim, with a whopping 255 kilometres. "But I took it slowly," remembers Bert Nickl. "First with 40 kilometres after work, then with 100 and 150 at the weekend. You also have to see if your back can take it." Quite often, it doesn't: depending on the survey, 45 to 60 per cent of participants state that they have sitting problems on the bike.
And for men, the question often arises sooner rather than later: does cycling possibly make you impotent? In terms of the medical definition of "inability to conceive", the answer is clearly no. However, it is true that cycling, especially in the bent-over position on a racing bike, puts a lot of pressure on a small area, especially on the perineum. This is the area of tissue between the anus and the external genitals - where nerves, blood vessels and muscles that are needed for sexual function run. Erectile dysfunction, i.e. the problem of getting a hard penis, can therefore occur if the saddle pressure is too great or too long.
Real risk, especially falls
However, it is not necessary to mothball your racing bike in the garage in a panic. According to scientists at the Cologne Sports University, even a 30 to 40 per cent reduction in blood flow as a result of the pressure is unpleasant, but not dangerous. An American study from 2017 confirmed that cyclists have a risk of erectile dysfunction that is "no higher than that of swimmers or runners", and a British study from 2014 found "no link between time in the saddle and erectile dysfunction".
Nevertheless, Christian Manunzio recommends having the saddle and seating position professionally adjusted to prevent numbness from occurring in the first place. Accidents and falls, on the other hand, are a real risk of road cycling that can only be controlled to a limited extent. "Cautious behaviour on the bike is always necessary," warns the sports scientist. "Road cycling is and remains a sport in public, with corresponding contact with other road users; unfortunately, there will always be a residual risk if you don't want to do all your training indoors."
Cycling fitness: Get moving, man!
Bert Nickl would Rolling never crosses his mind. Nature is not only his mental trainer, but also his coach: "I'm currently riding without a training plan and letting the terrain determine my intensity and speed," he says. This works for him because he has no competitions planned at the moment and is happy with two short and one long lap per week.
He is all about fitness, community and injury prevention. That's why, should he feel the urge to race again, he would also train according to a plan so as not to overload himself. This is exactly what Christian Manunzio wants. He is convinced that sensibly structured training with sufficient breaks, a balanced diet and a little caution on the road can maximise the positive effects of road cycling and minimise the risks, because: "Overall, nothing is more harmful and dangerous than inactivity."
Cycling improves cardiovascular function and blood lipid levels, lowers blood pressure and thus the risk of cardiovascular disease. - Christian Manunzio, qualified sports scientist
Cycling fitness: age-optimised training
"The health benefits of road cycling can change with age," says sports scientist Christian Manunzio. For example, in your 30s, with children and a career, the mental aspect is often the most important, whereas in your 50s the cardiovascular aspect is more important. An overview of what can and should be trained in the different decades of life.
Cycling in your 20s
Young men often have a high basic speed. And it's fun to play off this. To get better as a cyclist, however, it is a good idea to do regular, longer endurance sessions. Increase slowly so as not to risk overloading!
Training in your 30s
When work and private life pick up speed, you often have to put the brakes on when it comes to cycling. To maintain fitness, shorter, specific units are ideal, which can also be more intensive at times.
Cycling in your 40s
Cyclists over 40 usually already have a lot of experience under their belt. This means that they can (continue to) increase their intensity at certain points. As muscle loss progresses with age, regular strength and flexibility training is the order of the day.
Cycling in the 50s
Even now, top performances are still possible. If time permits, longer sessions should be prioritised, interspersed with intensive ones to keep the "engine revving". Training strength and flexibility is essential to prevent overloading and injuries.
Training in the 60s
Life experience often allows cyclists over 60 to remain mentally relaxed. However, muscles and tendons become increasingly inflexible, which makes fast, high-intensity efforts more difficult. They can still take place, but should be carefully placed within the training plan. Avoid extremes! And: don't skip strength and flexibility training!
Keeping fit in the 70s
From this age, cycling helps to maintain physical and mental fitness, delay age-related decline and improve quality of life. It is particularly important to maintain muscle strength, strengthen the immune system and promote social contacts. Moderate endurance training at low to medium intensity is ideal. Those who are new to cycling should cycle three to four times a week for 30 to 45 minutes, while experienced cyclists can cycle for longer. Important: additional strength, balance and coordination exercises, long recovery times and ensuring sufficient protein, calcium and vitamin D intake.
Similar bike training in the 80s
Basically, the recommendations for riders over 70 apply - or even more so. More individualised training, possibly a transition to gentler forms of cycling and closer coordination with medical professionals are advisable. And: safety is the top priority. Regular medical check-ups, heart rate monitoring during training and an adapted bike geometry are essential.
