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Fitness tracker
Fitness trackers record all kinds of data. For example, steps, calories burned, heart rate, but also sleep duration and quality. How reliable this data is is controversial. We say: pay attention to your own body feeling. However, trackers such as the Vívosmart 5 provide good indications.
Foam roller
The foam rollers are designed for self-massage. They are designed to loosen adhesions in the fascia and stimulate blood circulation. This accelerates the healing process. The correct execution is important: "The lymphatic fluid should be rolled in the direction of the heart," says expert Stefanie Mollnhauer.
- Price: 30 Euro >> available at a reduced price at Bergzeit
Cold therapy
Cooling reduces inflammation and promotes blood circulation. This accelerates regeneration. Showering your legs with cold water is a sensible and favourable method. In general, cold showers have many benefits and, above all, strengthen the immune system. "However, if you feel stressed, it's better not to do it," says our expert.
Printmaker
The idea behind these techno trousers: air chambers generate pressure and gently massage the waste products of the metabolism out of the legs. There are studies that confirm the positive effects. "You can also do it cheaply, for example by putting your feet up," says Stefanie Mollnhauer.
- Price - 799 Euro
Energy bar
Energy bars are mixed for different requirements - i.e. for before, during and after exercise. Products for afterwards contain more proteins, carbohydrates and salts - substances that favour regeneration.
New: the Protein & Crisp from Powerbar.
- Price: 7,15 Euro (4 pieces) >> available here
Massage gun
The massage gun uses vibrations and shocks to relieve muscle tension. However, expert Mollnhauer warns: "This is something for physiotherapists, untrained users can even injure themselves with it." Available for example at OrthoMechanik (OrthoGun 3.0).
- Price: 180 Euro
Interview on the topic of regeneration
The body needs to recover after exercise. How can this process be accelerated and why is alcohol so demonised among athletes? An interview with sports physician, coach and author Stefanie Mollnhauer.
TOUR: What are the real regeneration killers?
Stefanie Mollnhauer: Too little sleep, eating too late after exercise, repeated intensive training of the same muscle group and insufficient fluid and mineral intake after exercise.
TOUR: What should cyclists eat after training?
Stefanie Mollnhauer: Carbohydrates and protein in the first 40 minutes after exercise. I also recommend topping up your mineral stores with salt and magnesium.
TOUR: Many cyclists suffer from cramps after intense exertion; what helps?
Stefanie Mollnhauer: Cramps can also have biomechanical causes. For example, an incorrectly adjusted sitting position. In most cases, however, it is actually a lack of fluids, a low-salt diet or a lack of magnesium. These four factors should be remedied in advance.
TOUR: The more intensive the training, the higher the likelihood of muscle soreness. How counterproductive is it to continue training the next day despite discomfort?
Stefanie Mollnhauer: This is not a good idea, as the muscle is still in the repair phase in this case. Performance is therefore limited anyway. Basically, the more intensive and longer the training, the longer the regeneration takes. Everyone knows this from their own experience.
TOUR: How can I recognise that I am overtrained?
Stefanie Mollnhauer: Overtraining is physical burnout, but it also comes with psychological symptoms. In extreme cases, athletes who train for long periods may experience depression, fatigue and exhaustion.
TOUR: Why is alcohol consistently avoided by professional athletes?
Stefanie Mollnhauer: During physical exertion, lactate, i.e. lactic acid, is released. The liver now wants to break down this lactate in order to regenerate itself. However, alcohol is also broken down in the liver and places an additional burden on this process. That's why I advise against it shortly after exercise. I consider a small beer after training to be harmless.
TOUR: What about alcohol in general, for example in the evening?
Stefanie Mollnhauer: Alcohol in the evening is counterproductive for regeneration because it has a negative effect on sleep. You may fall asleep better with alcohol, but deep sleep is of poorer quality. And this is exactly where regeneration takes place, because the muscles relax completely. It doesn't have to be intoxicating, one or two glasses of wine are enough to have a negative effect. If you have a sleep tracker, you can try it out.
TOUR: How much sleep makes sense?
Stefanie Mollnhauer: This is individual. Seven to eight hours is ideal. As a rule of thumb, you should sleep a quarter of an hour longer for every hour of endurance training.
TOUR: How important are cool-down exercises after exercise?
Stefanie Mollnhauer: Very important. Relaxed pedalling promotes blood circulation, reduces lactate and initiates regeneration. Stretching is useful, but after intensive or long periods of exertion, I recommend taking a break first. This means: have a snack, take a shower, then stretch. Stretching the stressed muscle directly is not beneficial.
Laurin Lehner
Editor
