Essentials

Find your “why”, get playful during a monotonous session and think about the reward when you’re toughing it out. These are three simple tricks that don’t need any equipment, just a bit of focus.

Cycling has developed enormously in recent years and is now compared to Formula 1. In all areas, people try to make optimizations. We show you how you can increase your speed in a simple way.

Autumn is not the end of the season, but offers the chance to make a conscious fresh start: final competitions, golden training moments and then a well-deserved break. 
 

Modern research allows athletes to consume up to 120 grams or more of carbohydrates per hour, thereby improving performance and recovery - provided that the gastrointestinal tract is specifically trained for this purpose.

When you hear the word ‘stretching’, you immediately think of a wide variety of methods – from dynamic rocking to static stretching. The world of stretching techniques is full of trends and opinions. But which method can actually permanently lengthen a shortened muscle?

Physical decline in old age is a reality, but it can be delayed with a varied diet tailored to individual needs. Protein is particularly important. The best tips.

Janine Meyer is the best of all amateur cyclists. She has already won more than 200 cycling races! At the beginning of September, the 47-year-old won the Ötztaler Cycle Marathon for the third time – and set a new course record in the process.

Aerobic endurance training is an important piece of the puzzle on the road to success. But how long should a long session be? Does ‘the longer, the better’ apply?
 

When it comes to sport, symptoms such as fatigue, irritability and drop in performance are often associated with overtraining, stress or lack of sleep. But there could be another cause: iron deficiency.

Many runners run too often at a moderate pace – not relaxed enough, not intense enough. Stephen Seiler's 80:20 principle addresses precisely this issue: 80% relaxed training, 20% hard training. This improves endurance, reduces the risk of overexertion – and allows the hard sessions to have their full effect.

Whether facing a six-month training plan, the 30th kilometer of a marathon, or a run in the rain, every athlete has already felt that discouragement even before starting.

The gastrocnemius and soleus muscles play a central role in propulsion, efficiency and thus for fast times.

Fabienne Vonlanthen is only the second Swiss runner to have secured the Swiss championship titles in the 10 km, half marathon and marathon. This is particularly remarkable, as the 32-year-old only started running at the age of 25.

Tapering is probably the most paradoxical yet most effective phase: you train less, yet your body gets stronger.

Is there a training session that can boost performance exceptionally? And if so, should it be particularly intense or very long?