Training series part 2: 5 methods to improve endurance

5 methods to improve endurance

Swimming

The good news: swimming is easy on the joints. Expert Höflich (see interview) says: "If you have the option of swimming freestyle or backstroke, you can achieve the best training results." It's worth trying out swimming goggles. An inexpensive classic is "the One" from Arena. Price: 17 euros >> available here

Skipping rope

Jumping rope is more of an athletic training exercise. Anyone who has tried it knows that it really gets the pump going. The exertion is intense and therefore has a great effect on the cardiovascular system. Expert Höflich advises: "Good as an introduction to a training session." For example with the skipping rope from Edelkraft. Price 40 euros >> available here.

Roller trainer

No other device allows cyclists to train their endurance more precisely than a roller. Instead of simply pedalling, Smarttrainer can be used to complete virtual training sessions and even races. For example with the Zwift Hub One. Price 599 euros, one year Zwift subscription included.

Running

Running sessions are ideal for training the cardiovascular system and endurance. The problem: cyclists may have the stamina, but their musculoskeletal system is untrained. Our expert therefore advises starting with short units. The Fuel Cell Propel V4 from New Balance was honoured with the "Best Price Award" by Runner's World. Price from 114 euros.

Skating

Skating is ideal for endurance training. Unlike running, the musculoskeletal system is spared. "Many people tend to overdo it, I advise training for volume," says expert Höflich. By the way: Ski tours with a lot of vertical metres are also great for a good basic level (low intensity). Recommended for skating, for example, are the Atomic Redster S7 Medium with binding (price: from 300 euros). For shoes and poles you have to reckon with another 250-500 euros.

>> Training series part 1: Tips for better strength training

Interview with endurance expert Maximilian Höflich

Winter in Germany lasts a long time. What can you do to avoid having to start from scratch when it comes to endurance in spring? Our expert Maximilian Höflich explains:

TOUR: It's dark, cold and uncomfortable in winter. How can I still maintain my stamina?

Maximilian Höflich: The recipe for success is: regularity. It is important to crank up the engine and exercise several times a week. Going full throttle for a week and then doing nothing for a fortnight is not a good idea. Shorter sessions are better, but more of them. In concrete terms, this means at least three times a week, depending on your own requirements.

TOUR: In winter, it's often difficult to overcome your inner bastard. Many people don't find riding a bike in the cellar very appealing. Do you have any tips?

Maximilian Höflich: The aim is to train endurance continuously throughout the winter and not fall into a motivational hole. Important: It shouldn't feel like a diet. Training only becomes easier when you enjoy it. That's why I advise many of my athletes to train with as much variety as possible. Specifically: once a week on the roller, once on the rowing machine or running and maybe even a gravel lap with motivated friends and warm clothes.

TOUR: The roller is number one for cyclists when it comes to endurance?

Maximilian Höflich: Sport-specific training is most effective above a certain level of performance. However, all non-professionals reading this should know that so-called cross-training also has positive effects on endurance; in addition, alternative sports also train weak points such as the lower back or shortened ligaments. This prevents injuries.

TOUR: What should I bear in mind when training on the roller?

Maximilian Höflich: For many cyclists, training on the roller is a mental challenge. Some can train for three or four hours without grumbling, while others have to fight to keep going for an hour and a half. The latter think they have to compensate for the lack of volume by riding at the limit - a fallacy. When it comes to weighting, I recommend a maximum of 90:10, i.e. 90 per cent of the time basic training and a maximum of 10 per cent intensive training.

TOUR: Which endurance myths make you smile?

Maximilian Höflich: No pain, no gain (in German: kein Schmerz, kein Gewinn). If you think you have to be completely exhausted after training for it to be beneficial, you're wrong. It's about listening to your body, not getting sick and being able to train continuously. Another common assumption is that it is better to train on an empty stomach or not to eat for two hours after training. This is often referred to as the afterburn effect. However, we now know that this slows down regeneration considerably and weakens the immune system.

TOUR: Many people are ill in winter, but not really ill. Should you train anyway?

Maximilian Höflich: If in doubt, it is better to take a break. Because in the long run, a protracted illness or even myocarditis costs much more than a short break. Listen to your body and give it a rest. Everyone has a slightly runny nose from time to time, but if you have aching limbs etc., you should definitely take a break from training. If the illness subsides, walks are a good indicator to check how your body is reacting.