Training, competition, passion: Nele Kaufmann's cycling tips
Summer is here, but really. And therefore also the best time for mountain bikers and racing cyclists. Do you want to get on your bike for the first time? Or are you already there and racing over hill and dale on your MTB and over the streets on your racing bike?
In both cases, this Dextro Energy* story is for you. We talked to our expert Nele Kaufmann about cycling. And if there's anyone who knows how to turn beginners into advanced cyclists and, at some point, endearingly crazy cycling fans, it's thelady_in_pink_on_bike , as she is called on Instagram. Here the endurance athlete tells us her best tips for bike training. She explains to us what mountain bike beginners and those inexperienced in racing bikes can pay attention to. And how advanced riders can get more out of themselves and their bike.
Crazy about cycling: influencer Nele Kaufmann
Nele Kaufmann is always on the go
Before she tells us her best tips, let's briefly introduce the lady in pink from the Dextro Energy* sports team. Nele discovered spinning at the age of 14 in the gym after her mother took her there. It followed shortly afterwards: the spinning trainer license. And then one day Nele decided to buy a racing bike. Today, the 31-year-old teacher from Soest is still as crazy about bikes as she was on the first day . Just much, much more experienced. She has completed countless 24-hour races on mountain bikes and racing bikes. There is no challenge on the bike (and also on foot and in the water) that the happily married exceptional athlete does not face - alone or together with her husband.
Training with a bike: Neles 10 tips for beginners
Every beginning is difficult. Clear. But there are experts like Nele who offer support with helpful tips learned in practice . So if you're planning on getting on a saddle soon and riding your first few meters on a mountain bike or racing bike, here's a checklist with 10 good pieces of advice for you.
Tip 1: Buy a bike
Whether used or new, mountain bike or racing bike: never buy a bike without first testing it and getting expert advice ! You can also consider professional bike fitting . Although this often costs a few hundred euros, it is essential for optimal posture and a perfectly fitting bike.
Tip 2: Clipless pedals
Whether training or competition: With clipless pedals you are usually faster and you save energy because you can move the pedals with better power transmission. Nele recommends a wider click system with a larger contact surface for better power transmission. Also important: Cleats (the cleats for cycling shoes) with plenty of room for maneuver so that the feet can be intuitively placed in the correct position. Another tip: It's better to avoid clipless pedals at the beginning until you get used to the bike.
Tip 3: Saddle
There is the right saddle for everyone. A sitting position analysis or pressure measurements from experts can help you if you haven't found it yet.
Tip 4: Wheel control
For beginners on a mountain bike, Nele recommends a technique course that teaches you all the basics - from cornering to underground knowledge. For road bike beginners, Nele recommends first familiarizing yourself with the bike in a large parking lot or a street with little traffic. Here you can practice the basics like cornering, braking and evading without any risk before you venture onto the real roads for the first time.
Tip 5: Your outfit
Helmet: Make sure the helmet fits well, is well ventilated and perhaps even has an integrated fly net. You can tell whether it fits well by putting it on (but not closing it), lowering your head - and the helmet still remains on your head.
Glasses: They protect you from the sun, insects, flying stones and more. The glasses should not slip even when you move your head violently (try it by headbanging) and you should not feel any pressure on your nose or ears. Important for mountain bikers: It's best to rely on self-tinting lenses because of the rapidly changing light conditions. Basically, plastic glasses are safer if you fall. And: Contrast-enhancing glasses and panes help you see bumps on the track better.
Jersey: Please don't make a science out of it. The main thing is that it fits and you feel comfortable. For beginners, the jerseys from various online providers' own brands are perfectly fine. Tip: Always choose jerseys with a jersey pocket.
Gloves: Be sure to try them out before you buy. Important: The gloves should not restrict the freedom of movement of the hands during cycling training. This is the only way they provide good protection in the event of a fall and allow you to grip the handlebars firmly.
Cycling shorts: Here too, they should fit well. This is the only way the cushions stay where they should be. Nele recommends cycling shorts with straps because the waistband doesn't cut in uncomfortably, the shorts don't slip and there are no unsightly lifebuoys under the jersey. Very important: never wear underwear under your cycling shorts! In autumn/winter, it's better to wear winter trousers or leg warmers.
Leg warmers/arm warmers: A must for training on the bike and for competitions. You can fold it up in your jersey and wear it when it gets colder. Always worn under cycling shorts or jersey to ensure they fit well.
Saddle cream: If you sit on the saddle for a longer period of time. Nele recommends deer tallow. And that the cream is applied to the padding of the pants from the inside.
Cycling shoes: Nele's tip: with a twist or Velcro fastener. And very important: The cycling shoes should be comfortable and not “clatter”. Ideal size: one larger than your street shoes.
Tip 6: For the jersey pocket or saddle bag
You should always have with you: cell phone, spare tube, mini pump, tire lever, puncture spray, multi-tool, money, keys, food (preferably from Dextro Energy*, of course) and, to be on the safe side, an emergency bracelet or an emergency note with all the important (medical) items. Information about you.
Tip 7: Train in a targeted manner
Whether MTB training or racing bike training: Nele's tip is cyclical training in which you slowly increase your performance and thereby make steady progress . So you could ride 80 kilometers in the first week, 95 in the second week, 110 in the third week and 50 kilometers in the fourth week (for recovery). Next month you start with 90 km in the first week. And so forth. You can overcome your inner weaker self if you meet up with other people for training. Or you can sweeten your solo rides with your favorite playlists and snacks from Dextro Energy* ...
Tip 8: Nutrition and cycling
Whether mountain bike or racing bike: nutrition plays a big role before and after cycling and especially while on the move. Quickly available carbohydrates are particularly important to replenish your glycogen stores . These stores provide the body with energy during intense exercise. If it's missing, you'll fail. In addition, your body loses important minerals such as magnesium or sodium due to the endurance performance on the MTB or racing bike. You should also recharge your batteries during exercise. Nele's menu before training: porridge, fresh egg waffles and rolls with chocolate cream. And what about carbohydrates and nutritional supplements during cycling? Nele then relies on Dextro Energy* gums for quickly available carbohydrates, as well as liquid gels , chewable sports tablets and Zero Calories° tablets to dissolve in the drinking bottle. Nele gets essential amino acids from our BCAA Wildberry . During her 24-hour races, Nele also likes to treat herself to a sausage or even a piece of cake. You have time...
And another tip: Drink, drink, drink ! It's best to only drink something that doesn't contain carbon dioxide . In combination with a balanced nutrition plan and high-quality supplements, you will be well prepared for cycling.
Tip 9, also for advanced users: recovery
The best nutrition for cycling is of no use if you don't allow yourself any recovery periods . Nele's advice: Supply your body with minerals, carbohydrates and proteins after competitions or training sessions. For example, with a wholesome meal in combination with our Recovery°° Drink . Also good: stretch for half an hour after cycling. And a bathtub or cooling pad is a relief after intensive exercise anyway.
Tip 10, also for advanced cyclists: route planning for cycling
Especially for longer trips, it's worth planning the route in advance using an online app (many very good ones are available for free in your app store). This means you often discover beautiful sections of the route and secret spots that you would have easily overlooked if you had just started driving. It's best to drag the route onto a sports watch, your smartphone or the cycling computer. If you want to create an effective bike training plan, route planning is also your best friend.
5 tips for competitions and bike training for advanced riders
Mental strength drives us forward: Nele at the forefront!
Have you been riding a mountain bike or racing bike for a while and already know all the tips for beginners? Maybe Nele's tips for advanced users can help you reach new levels ?
Tip 1: Bike training at home
“The best thing I ever bought was a smart roller trainer ,” says Nele. And actually: With this “treadmill for the bike” you can run through your training plans, find out wattage values and training ranges through FTP tests (functional threshold power) or simply complete a unit like that. This means you can cycle indoors - even if it's raining outside or so hot that outdoor cycling is out of the question.
Tip 2: No road bike or MTB training plan without variety
Doing the same thing over and over quickly becomes monotonous. That's why your training plan shouldn't just consist of cycling. Yoga, hiking or swimming not only soothe the soul, they also train muscle groups that might be neglected by cycling. Also important: regular stabilization, fascia and back training . Fascia rollers and equipment training (including professional instructions!) are your best allies here.
Tip 3: Create a training plan
At Nele, trainer Moni ensures that her protégé regularly gets out of her comfort zone. In fact, a trainer can be worthwhile from a certain level. A coach not only pushes you to new heights, he or she also structures the training for you and sets stress phases, recovery phases and goals. By the way: You can also ask professionals to help you create a bike training plan at short notice (and therefore cheaper). If you first want to see where your cycling will take you.
Tip 4: Competition preparation
At some point the time comes when cycling training becomes serious. The first competition on a mountain bike or racing bike is coming up. And then sometimes the question arises: What do I do now? Nele's tips for race preparation and the race: Take a close look at the route . Prepare for curves, climbs and descents like a rally driver. When the time comes, always look for a safe starting position in bike races. Especially as a newcomer, you can avoid the hustle and bustle and look for a starting position on the edge. And then you clear the field from behind! Which brings us to the next tip: Try to realistically assess your performance . It's better to start a little further back and overtake others than to ride too far up front and then be passed to the back because the strong front field gets away from you. This is just frustrating. And tiring when you don’t have a rear wheel to “clamp behind” because there’s no slipstream.
Tip 5: Mental strength makes the difference
“You win or lose between your ears,” says Nele. And he also quotes the US author Al Neuharth with the beautiful words “The difference between a mountain and a hill lies in your perspective”. In short: A positive attitude and the will to win are important in order to survive in training and competition . You can train mental strength. Always push yourself out of your comfort zone during training and remember those hard training sessions whenever you feel like giving up cycling. Get in the mood for the training session or competition with motivating playlists. Be fully prepared and make sure the bike is in top condition – this will also increase self-confidence . When running, you can set yourself many small goals rather than one big goal . This is how the journey becomes the goal and one stage victory leads to the next. And if your inner bastard stirs again, you can think of Nele's beautiful words: “Just do it, it could be good.”
*contains carbohydrates
°applies to the prepared drink
°°Proteins contribute to increasing and maintaining muscle mass
A varied, balanced diet and a healthy lifestyle are important.
PHOTO CREDITS
all pictures: @lady_in_pink_on_bike
