The right preparation for the bike season - how to get your fitness back to top level

By now at the latest, nobody can wait to get on their bike. However, to prevent injuries and ensure a good start to the bike season, it is important not to start from 0 to 100 straight away. This article explains which points to pay particular attention to.

You often hear the statement "summer athletes are made in winter". This is also true, as winter is the ideal time to lay the foundations for the bike season. During this time, easy endurance sessions are ideal for maintaining fitness levels. It is not important to do each of these sessions on the bike or exercise bike. Ideally, other sports, such as running or ski touring, can be used as a balance. But a quieter winter is also perfectly fine. In this case, you should pay particular attention to a gentle start.

Many people find it easier to motivate themselves for sport when goals are set - whether it's completing a particular tour or competing in a race, for example - and can be optimally planned at the start of the season. It is important that the goals are set realistically so that they can be achieved through training: it is better to plan smaller steps and not overtax yourself.

When it comes to specific preparation, it is essential to understand that every body functions individually. This article provides general tips that you are welcome to use, but you should always listen to your own body feeling.

To get started, we recommend a classic basic block: depending on the time available, plan a few shorter, easy sessions per week. You should aim for a low heart rate (you can still have a good conversation) and a higher cadence to prepare your cardiovascular system. After 2-3 weeks, depending on how your body feels, you can increase the duration and frequency of the sessions. Tip: Use rest days to check your equipment!

A skills area, such as the one in Lermoos in the Tiroler Zugspitz Arena, is not only ideal for improving your own riding technique during the season, but also for getting back into the season after the winter. Here, bikers have the opportunity to hone their skills, overcome obstacles with confidence and train their balance on narrow trails: https://www.bergbahnen-langes.at/bike/skill-area-lermoos/

For a holistic fitness programme, don't forget the stretching and strengthening exercises. These help the body to sit better on the bike, prevent injuries and also promote regeneration. Strength units should therefore be on the programme at least 1-2 times a week. Depending on your preference, you can do this in the gym with weights or at home with your own body weight. Stretching exercises should be planned at least 2-3 times a week. There are many videos online that show special stretching programmes for cyclists and can easily be done at home. But even a short break in between - 10 minutes of quiet stretching - is a good way to escape the stress of everyday life and do something for your own health at the same time.

The right diet is also important for performance, regeneration and injury prevention. In general, fasting sessions should be avoided and attention should be paid to a sufficient and balanced diet. If the sessions are longer or more intensive, carbohydrates should also be consumed during training.

After 4-5 weeks, depending on how your body feels and your goals, you can also do more intensive units. If you were active over the winter, you are welcome to shorten the duration of the basic block. Important to know: For most ambitious cyclists, a normal basic training programme is sufficient. However, if you have higher goals, you should plan target-specific intervals. Intervals can now be planned 1-2 times a week and combined with longer, calmer rides ("long ride Sunday"). In addition to improving your fitness, you can also slowly and steadily adjust the technical difficulty of the tours. In the Tiroler Zugspitz Arena, there are a variety of trails that can be integrated into the training sessions: e.g. the Bachtl Trail (flow trail, rather easier) or the Forest Aisle (single trail, enduro, somewhat more challenging). Tip: Riding technique course for more safety!

If you want to determine your exact performance range, you can carry out a performance test. This is not only a good opportunity for a health check, intervals can also be planned much more precisely with the results of the performance test.

With all the tips, one thing should not be forgotten: simply have fun on your bike! This is sure to get you off to a smooth start to the bike season.