E-Bikes & Fitness: 3 Myths

Are e-bikes also suitable for fitness fans?

Close your eyes for a moment and imagine someone riding an e-bike through the forest. Who is on the bike – a young, sporty person or a pensioner? Probably an older person. After all, e-bikes are for seniors. Additionally, the training is not effective. And you're slower than on a racing bike anyway. Or maybe not? We take a closer look at three e-bike myths!

According to a representative forsa survey, 33 percent of Germans do not see electric bicycles as an alternative to classic bicycles. They believe that e-bikes are not suitable for training. The reason: They are said to be “not sporty enough” . Is that true or are e-bikes perhaps something for fitness fans? We have answers to your questions and give you tips for effective training.

Myth No. 1: E-bikes are for seniors and the unathletic

When you think of electric bikes, you automatically think of rides through the city park. But why actually? After all, no one is telling you that you can only ride an e-bike slowly and leisurely. Whether cruising or training: There are very different e-bike models with which you can really accelerate, push your limits, conquer steeper slopes or cover even longer distances - if you want to.

One of these models is the e-mountain bike. With it you always maintain grip, even on demanding terrain - thanks to the studded tires, which are up to ten centimeters wide. Do you want to really step on the gas? Then a speed pedelec, also known as an S-Pedelec, is the right choice for you. The moped can travel up to 45 kilometers per hour .

And then there is the topic of cycling trips. Of course, you can also go on long tours with a normal bike. But an e-bike is more comfortable, especially if you have a lot of luggage with you. E-bikes are also wonderful for globetrotters, nature lovers and endurance athletes of all ages .

Myth #2: E-bike training is not effective

Admittedly, e-bikes make your journey a little easier. But even if the motor supports you, you still have to pedal yourself. Compared to a classic bicycle, you can cover longer distances with an e-bike using the same amount of energy. This can encourage both beginners and advanced learners. And if you're motivated, you'll stick with it in the long term and develop a sports routine .

An e-bike is also ideal for you if you want to train particularly gently. The reason: It supports a large part of your body weight. Similar to swimming, this puts less strain on your joints. Compared to a normal bike, the e-bike supports you even more: If the training becomes too strenuous, you simply adjust the support level and let the electric motor help you. This is how you build up your fitness and muscles slowly but sustainably.

Do you need a little push every now and then? Then try sports tablets . These are dextrose tablets that support muscle function thanks to magnesium. The vitamins thiamine, B6 and C it contains also fulfill important protective and metabolic functions in the organism.

Not just for the unathletic: Riding an e-bike is great for active fitness fans!

@Umomos/Shutterstock.de

Last, but not least, many people on the classic bike first pedal hard and then let themselves roll out. However, we recommend that you find your own rhythm and pedal evenly . This is exactly what the e-bike encourages you to do. The reason: The motor only supports you when you pedal. You can also build muscles or improve your fitness with an e-bike - although of course you have to invest a little more time.

By the way, e-biking mainly trains your leg muscles. When sprinting on a bike, you also need to use your core, shoulder and arm muscles if you really “hang in” to pedal even harder.

Myth #3: E-bikes are slower than road bikes

Are you wondering whether you can ride an electric bike faster than a trained racing cyclist ? In principle yes - but only under certain conditions. You definitely need a speed pedelec for this. Compared to the normal e-bike, which can reach up to 25 kilometers per hour, it can reach up to 45 kilometers per hour.

This is important so that you can jet off:

• You need a class AM driving license.
• You must wear a helmet.
• You are not allowed to drive it on the footpath.

In addition, the route should not be too long. Why? Because the battery will eventually give up if you drive really fast over a distance of more than 40 to 50 kilometers. Because: Your e-bike consumes more energy the more it supports you. So at some point you'll need to change or charge your battery before you can continue driving at full throttle.

Tip: Take a second battery with you on longer tours if you know that yours won't last the entire trip. So you can easily replace it halfway through the route. Or plan breaks in advance to recharge your battery. While your e-bike recharges your batteries, you can briefly replenish your reserves - for example with a dextrose cube or an iso drink .

Do you only have one battery or don't want to stop to recharge? Then drive in Eco mode. The challenge: If your e-bike only supports you slightly, you probably won't be able to keep up with a trained racer. We advise you to give it a try anyway and challenge your friends to a race . We have tips for training and the right preparation for you.

Training with the e-bike: Our tips

Choose the right frame shape

If you want to buy an e-bike, you should first think about what you need it for. Your personal training goal decides which frame shape is right for you.

• Low entry: If you want to move more in everyday life and ride your e-bike to work, a low entry could be a good choice. A low-entry bike has a frame tube that is drawn downwards. This makes it particularly easy for you to climb up and down.
• Diamond frame shape: An e-bike with a diamond frame shape is particularly stable - and can therefore take part in every excursion. With the diamond frame shape, the top tube is horizontal or slopes slightly towards the saddle. You sit on it, slightly bent forward and stretched. This makes it particularly suitable for sporty driving styles.

Our tip: Get advice from a specialist shop if you want to buy an e-bike. Together with the specialist staff, you will find out which frame shape is right for you.

Adjust the saddle correctly

Once you have decided on a model, a correctly adjusted saddle will help you enjoy training on the e-bike for a long time.

This is how you adjust your e-bike saddle correctly:

1. Sit on the e-bike and place both feet on the pedals - it's best to hold on so that you don't fall over.
2. Straighten one foot and see if you can straighten your leg when your heel is on the pedal.
3. Pay attention to the position of your hips when your knee is in the top position. It shouldn't tip backwards.

When your saddle is adjusted correctly, your legs move freely at the hip joint without forcing the hip joint to move. This way you prevent premature fatigue and back pain.

By the way, the saddles on racing or e-bikes are often quite hard - they can be uncomfortable. It takes some time until you get used to the hardness of the saddle. But that's completely normal. Test the saddle first before deciding whether it suits you.

More e-bike training tips

In addition to the technical requirements, other things are important for successful e-bike training. We'll tell you what they are.

Don't overwhelm yourself .

To ensure that you enjoy your e-bike training for a long time, we advise racing bike beginners in particular: Don't expect too much from yourself. That would be a classic fitness mistake . If you feel weak after a short time or have pain, for example in your knees, you should check the settings of your e-bike again, and especially the support level.

Just have fun.

If you enjoy your sport, it will ensure that you “stay on track” in the long term. Your favorite songs can help you get the most out of your workout. Simply download a motivating playlist before your tour - and enjoy the exercise in the fresh air.

Take breaks on longer tours .

Get off, enjoy nature and replenish your carbohydrate reserves. Energy concentrates such as Liquid Gel are suitable for this. If you're more in the mood for a snack, we recommend a carbohydrate bar like the Energy* Bar from Dextro Energy* in Lemon Cake or Salted Peanut varieties.

Pay attention to your pulse rate.

It's important that you can still hold a conversation while riding - especially if your goal is basic endurance. If that doesn't work, you're putting too much strain on yourself. On the other hand, if you can still sing, there is still room for improvement. Then you can pedal harder. Do you like concrete numbers? Invest in a heart rate monitor. This makes it easier for you to maintain the optimal pulse rate of 120 to 130 heartbeats - no matter how steep the training stage ahead of you is.

Create a progressive training plan .

With a progressive training plan, you increase the intensity of your training from week to week. At the beginning, get on the bike every other day - take it easy in between. If you notice that you can cover more kilometers with the same heart rate or that your heart rate is lower than 120 over the same distance, you are ready for the next training level.

Conclusion: E-bike and fitness go together perfectly

You see: E-bikes are perfect for active athletes - and of course also for beginners who want to lose weight with the e-bike and increase their fitness level in a healthy way. Just give it a try and take a little jaunt to the lake or the forest at the weekend. We hope you have fun e-biking!

* contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.