Improve your cycling goals with tips from Anton Palzer's camp (2023)

part of the story

Anton Palzer German mountaineering and mountain running champion Anton "Tony" Palzer takes on a new challenge as a professional cyclist. Germany Разгледај профил

to summarize

  1. 1 Reasons to attend the training camp
  2. 2 groups ahead
  3. 3 at training camp
  4. 4 Common Bootcamp Mistakes
  5. 5 after training camp

Riding in the sun is the dream of every passionate cyclist. Professionals and amateurs alike are drawn to warm climates where you can comfortably work hard. Places such as Mallorca, the other Canary Islands and southern Spain are particularly attractive.

such a professional road racerAnton "Tony" PalzerPlayers from the Bora-Hansgrohe team will travel to training camp throughout the year to develop shape, strength and form through targeted high-intensity training. and then take it to big races like the Tour de FranceOnce domesticated, Palzer will be able to help his teammates throughout the weeks of the gamePalzer believes the camp can also benefit amateurs, amateurs and those looking to take cycling to the next level and is eager to share his thoughts on how to get the most out of the experience.

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Reasons to go camping

A few days of dedicated cycling will do wonders for your fitness and stamina, and it's ideal if you're training for a sporty ride or going on a long bike ride. In the camp you make long rides for days, sometimes five or six hours. Sure, you can train at home, but you may find that there are no outside distractions when you get to your camp destination. It could also be that the roads are much better and present a different challenge.

In boot camp you can fully focus on four things: sleeping, eating, training and recovering. Don't forget it's not a cycling holiday. When it comes to locations, Palzer recommends "Southern Europe".

"I've been to Gran Canaria twice and on the day you train, it's probably about the same temperature for six hours. The body adapts quickly. Tenerife and Mallorca also offer attractive areas for cyclists.

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The body is stressed by the intensity of the workout, so you want to make sure everything is taken care of except the bike. Of course, professionals take care of every detail of their team. For the rest of us, it's better to stay in a hotel that has all the amenities you need so you can focus on your workout. Simple things like doing the laundry can help a lot. Some hotels welcome cyclists, and places like Mallorca have special areas that actively cater to cyclists who want to come camping.


for training camp

Before you start, keep in mind the following preparations:

  • are you flying or driving

The advantage of flying is that you can travel farther, making places with warmer climates possible. Of course, the logistics of getting your bike on the plane are greater than driving, but it may take longer to get to your final destination.

  • Rent a bike or take it with you

If the infrastructure of the camping destination is suitable for road bike enthusiasts, you can rent road bikes on site. The advantage is that you can travel by plane and not have to worry about packing your own bike.

  • go alone or with a group

Going on a training camp alone makes sense when it comes to personal training goals. Going alone requires a high level of motivation for your daily workout. During a training camp you will inevitably get tired every day, but being on a team will keep you motivated and your training will be more fun.

Palzer personally likes to ride alone: ​​“I feel most comfortable alone because I can concentrate 100%. When it comes to riding with a group, it is possible to lose good legs overnight. Here every rider has to be honest with yourself, if the speed is too fast, they don't want to keep up with the group at all costs.

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at training camp

To improve fitness, stamina and endurance, a training camp should last about 7 days. A classic training structure should consist of two training modules with targeted activities aimed at improving specific skills such as mountaineering, sprinting or power delivery. There must be a day off.

If you have more time, you can follow Palzer's plan: "Two weeks is ideal for me. I can do three training sets and give the right stimulus for my own body. In training camps it can sometimes take three weeks."

After all, a training plan is as individual as what you prepare for. Whether you want to get out there and do some activities or the intensity or intensity of your riding workout is up to you. Palzer's own system is clear.

"I'm the early bird in the band. I get up at 7am, drink an espresso and go for a run. This activates the body for the next cycling session. Important: don't choose long runs that last at least two hours.


Common Boot Camp errors

Relying solely on superlatives - too fast, too long, too hard - is often the reason groupings don't produce the desired results. Parzer is well aware of this. "Improper recovery, undereating and stubborn determination are mistakes that, at worst, can use up a lot of muscle." For all the highs that boot camp can bring, you need to think long term and do nothing. Only then will you benefit from the performance boost after the boot camp.

"I actually know my body. If you're not feeling well, let it go and rest."

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after training camp

After heat, sun and many carefree training kilometers you are back home with your daily workout. Seeing the benefits of boot camp means keeping your expectations in check, says Palzer.

"Nobody should think you can uproot trees after training camp. It can be overwhelming. Instead, slowly return to your normal driving load."

You also need to give your body a chance to adjust when you get home, especially if it's much colder where you get home. During this time, you can be particularly vulnerable to disease, but Palzer has some advice on how to ward it off.

"With a healthy sleep rhythm and a good diet (including protein shakes), you are less likely to catch a cold the harder you train. Even after a training in the cold, I immediately jump into the shower."

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Anton Palzer German mountaineering and mountain running champion Anton "Tony" Palzer takes on a new challenge as a professional cyclist. Germany Разгледај профил


How can I improve my cycling performance? ›

  1. Climb stronger. “A great way to get stronger on hills is by doing strength and endurance training,” says Canyon-SRAM Pro Cycling's Tiffany Cromwell. ...
  2. Descend faster. ...
  3. Make every ride count. ...
  4. Ride harder for longer. ...
  5. Improve your bike handling. ...
  6. Ride safely in a bunch. ...
  7. Stay motivated. ...
  8. Prepare mentally.
Jan 9, 2018

What is a cycling training camp? ›

What is a Cycling Training Camp? Cycling training camps usually consist of several consecutive days of long rides in a scenic or favorable location. Sometimes, these are well-organized and highly social events; for instance, pro teams often convene in remote mountain areas for early season camps.

How quickly can you improve cycling? ›

Every year of training improves the depth of your cycling fitness. Unless you're a track sprinter, the first important thing to remember is that cycling is an endurance based sport. It usually takes around three years of solid training to get good results on the bike.

How quickly can you improve cycling power? ›

Such a training “block” can last anywhere between 2 and 12 weeks. Research suggests that for well-trained cyclists, block periodising with high-intensity interval training can improve VO2 max and power output to a greater extent than traditional training (28).

Can I cycle 100 miles without training? ›

Realistically, you do not need to follow a training plan to ride 100 miles. But if you do prefer to follow a more structured approach, it certainly won't hurt.

How many times a week should I do cycling class? ›

Plan to do 3-5 classes a week for best results. Or add 1-2 classes a week into your workout routine. Classes usually last about 45-60 minutes. An instructor will lead the class through different types of cycling, like uphill climbs, bursts of speed, and short recovery periods with easy pedaling.

How many hours a week do pro cyclists train? ›

Pro cyclists often ride 20-30 hours a week. Riders training for ultramarathon events may log even more. Recreational racers (category 3, 4, 5 and masters) usually put in about 10 weekly hours, although some get by on 5 or 7 quality hours if their events are short.

What to do after cycling training camp? ›

Your body needs time to recover. Gradually ease back into riding, avoiding long miles or hard efforts for a week after the camp. After that, you can get on with reaping the rewards!

What do you do in training camp? ›

Athletes typically utilise training camps to prepare for upcoming events, and in competitive sports, to focus on developing skills and strategies to defeat their opponents. A military training camp generally refers to the period of boot camp, or further or refresher training.

How long should a cycling class be? ›

A spin class typically lasts anywhere from 45 minutes to an hour. Throughout the session, your instructor will shout commands, such as “gear up” and “find your flat road,” but you're always in control of your workout's intensity via the resistance knob located under the bike's handlebars.

Where do you burn fat when cycling? ›

“Cyclists tend to have leaner legs than upper body, so anytime you do whole-body aerobic exercise you will lose fat everywhere, but it is more concentrated in the areas where the muscle is active.

Is it better to stand or sit while cycling? ›

According to a study in the journal Medicine & Science in Sports & Exercise, standing in the saddle is more effective than the seated position for generating high pedal forces.

How do you sit on a bike so it doesn't hurt? ›

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  4. Ride butt miles. ...
  5. Develop leg strength. ...
  6. Practice standing. ...
  7. Use padding judiciously. ...
  8. Set your saddle at the right height.

What is the fastest way to increase endurance? ›

High-intensity interval training (HIIT) is one of the best ways to boost your endurance. A September 2013 study in PLoS One found that interval training improved VO2 max (a marker of endurance) more than endurance training. Interval training involves alternating between periods of max-effort exercise with rest periods.

Does cycling reduce belly fat? ›

Belly fat has also been linked to high blood pressure, high cholesterol, high blood sugar, and diabetes. So, you might be wondering: Does cycling burn belly fat? The short answer: yes. And you already own the best tool for shedding that unhealthy midsection fat: your bike.

How many miles should I bike a week? ›

If you're just starting out, you may want to aim for 10–15 miles per week. Or if you're looking to increase your mileage as a beginner cyclist, adding 10% per week is a good rule of thumb. Remember, the key is to start small and build up gradually.

Why am I so weak at cycling? ›

Overtraining and stress are two of the biggest reasons why you're cycling with no power, but the cycling advice doesn't stop here. Legs with no power are also tired legs.

How can I increase my cycling speed and stamina? ›

Blend long, slow rides with short, hard, fast ones. Distance rides will build valuable endurance that will help you maintain your pace longer, and fast rides will make you more efficient for the long ones. Darryl suggests a two- or four-day workout routine that alternates fast and short with long and slow rides.

Can you do a 50 mile bike ride without training? ›

Get ready for your first 50 mile bike ride!

While it is possible to do a ride of this distance without training or the proper gear, if you want to enjoy it and feel good afterwards, we suggest that you build up to it. Depending on where you live, you should plan for a hill or two, but this is part of the fun.

Can cycling be your only exercise? ›

As mentioned, it's a great form of cardio, but it doesn't strengthen all your muscles in equal ways necessarily. Incorporating other kinds of physical activity can really crank up your weight-loss efforts, help protect your bones and joints, and even maximize the benefits of cycling.

Do pro cyclists train everyday? ›

In an average week for a WorldTour pro, he explained “Weekly training volume can vary hugely but usually averages around 18-22 hours per week across the whole year, but this would include higher volume training weeks over 30 hours of training time, and some recovery weeks which may be below 10 hours of training time.”

What happens if we do cycling everyday? ›

Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels.

Is riding a bike a full body workout? ›

Both indoor and outdoor biking qualify as full-body exercises, and the type of bike you're riding won't change the muscles being used. However, the type of bike can affect just how much certain muscles are being taxed. Generally, outdoor bikes draw on your core and upper body more than stationary bikes.

Does spinning tone your legs? ›

Spinning scorches about 7.2 to 13.6 calories per minute, or about 500 calories per class. All that pedaling is also great for leg toning as it strengthens your glutes, thighs, and calves. (Scared you'll bulk up your quads? Experts dispel that myth, here.)

What do pro cyclists do on rest days? ›

The rest day is dedicated to a relaxing workout, massages, napping and scouting out the next stage. After a big block of races, riders need a physical and mental recovery. Physically, the rest day means day off.

How do pro cyclists get so strong? ›

The primary emphasis for a pro cyclists' gym training in lower body and core strength. Think squats, deadlifts, and core exercises. To be good at cycling, you need a strong core foundation to keep your pelvis stable and allow you to push all the power into the bike through your legs.

How much do pro cyclists eat in a day? ›

The Totals. The grand total of what a pro cyclist eats in a day can range from 3000 calories on a shorter day to upwards of 9 and 10,000 calories on massive race or training days. That's the equivalent of one and a half to five times what the average person eats in a day. That's simply a lot of food.

What happens to legs after cycling? ›

Regularly riding your bike is more likely to make your legs thinner than bulkier, and more defined. You will notice that the fat in your legs decreases with regular cycling, and it helps shape your leg muscles. So yes, cycling improves your leg muscles, like any other aerobic activity.

How long does it take to see results from cycling class? ›

As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away.

What skills do you learn at camp? ›

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  • Teamwork. Teamwork may be a part of some school activities, and you may teach your children the value of teamwork at home, but camp takes it to an entirely new level. ...
  • Leadership. ...
  • Resilience. ...
  • Sportsmanship. ...
  • Decision-Making. ...
  • Courage.
Feb 7, 2018

What skills can you learn from camp? ›

Summer camp, according to the study, fosters emotional intelligence (or EQ), self-confidence, independence, healthy living, environmental awareness, leadership and other skills that prove beneficial long into adulthood.

How many players go to training camp? ›

The NFL currently allows teams to have 90 players on their active rosters for the start of training camp, but they eventually must work their way down to the 53 players that will be on the team throughout the season. Roster cutdown dates follow each week of the preseason and are listed below: Aug.

Is 1 hour of cycling too much? ›

Cycling for 1 hour a day is likely to help with weight loss, but it's also important to build rest days into your schedule, especially if you're riding intensively or participating in other high-impact and intensity forms of exercise.

Does spinning change your body shape? ›

All these factors considered the conclusion is that spin classes can reduce your waistline while building and toning muscle, meaning spin classes could be one of the best fitness tools to add to your exercise toolbox to change your body shape.

What burns fat the fastest? ›

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate. Adding cardio to your routine may be one of the most effective ways to enhance fat burning.

What is the best pace to burn fat? ›

To determine your maximum heart rate, subtract your age from 220. For example, a 35-year-old's maximum heart rate is 220 minus 35 — or 185 beats per minute. To enter the fat-burning zone, she'd want her heart rate to be 70 percent of 185, which is about 130 beats per minute.

Can you lose thigh fat by cycling? ›

Yes, you can lose body fat by cycling and maintaining a calorie deficit [1]. However, you cannot specifically target fat loss in one area of your body such as your thighs. Cycling can help build muscle in your legs and glutes, and since muscle is denser than fat, your thighs may start to appear leaner with cycling [1].

What is the most ideal cycling position? ›

Hips should be parallel to the ground – not tilted to either side. Seat at the correct height so that leg is straight when heel is placed on the pedal. Then, when foot is correctly placed on the pedal, knee will be slightly bent, which is ideal for efficient pedalling.

What is the best position for power on a bike? ›

The “Top Tube 2” position is the fastest position that allows for effective pedaling. The cyclist in this position is sitting more upright compared to the previous top tube positions, but the rearward position on the top tube allows for effective pedaling.

What hurts when you ride a bike? ›

Causes. As the name suggests, saddle soreness is a pain or discomfort felt in the areas of your body in contact with the saddle. These can be your “sit-bones” or, in the case of more aggressive riding positions, the area between your anus and genitals known as the perineum.

Should you be able to touch the ground when sitting on your bike? ›

For most styles of bicycles, including road, gravel, and mountain bikes, you're at the CORRECT saddle height when you can only touch the ground with the TIPS of your toes while your ankles are flexed with your toes pointed downward (see pic below).

Why does my buttocks hurt when I ride a bike? ›

Probable cause

Hip pain can be a common occurrence when cycling. Piriformis syndrome, also known as wallet syndrome, because of where it hurts, is often caused by overtraining and specifically by overworking the gluteus maximus muscles in your buttocks. The piriformis is a small muscle that rotates the leg outwards.

Why am I not getting better at cycling? ›

The reason you are not improving may be that you are not giving enough time for your body to recover. In fact this is probably the most important part of training. No matter what type of riding you do. When you workout you break your body down, your body needs adequate time to rebuild.

Why do I cycle so slow? ›

You just need to inflate your tyres a little bit more. You can check the recommended pressure on the tyres sidewall, but as a good in-between for maximum rolling speed and good grip we'd recommend 100PSI. If you go out riding, chances are it'll be into a headwind. In fact, you'll always cycle into a headwind.

How hard is it to average 20 mph on a bike? ›

To hit an average speed of 20mph/32kph, you'll probably have had to put in lots of systematic training. Since it takes eight times as much effort to overcome air resistance at 20mph as it does at 10mph, that's a big increase in power output.

Will my legs get stronger from cycling? ›

Cycling will help strengthen your legs

Cycling improves overall function in your lower body and strengthens your leg muscles without overstressing your joints. It targets your quads, glutes, hamstrings, and calves.

How many times a week should I cycle to improve? ›

Minimum of 3 rides a week: To make sustained improvements, you should ride at least 3 times a week. This is only the minimum amount, and you may choose to ride more often.

Why am I so bad at cycling uphill? ›

This is because there is less oxygen available in the air. Cycling at altitude is harder both on the flat and in the hills! At the point of the pedalling phase where you have the lowest leverage on the cranks (6, 12 o'clock), your speed momentarily slows.

Is it better to cycle longer or harder? ›

You can lose weight more quickly by cycling harder. But riding at an easy pace like this is essentially 'fat burning'. When cyclists talk of fat burning, they mean going for longer, lower intensity rides. Spending just as many hours in the saddle over the course of lots of shorter rides will get the same job done.

Is it better to cycle fast or slow? ›

Pedaling faster puts more stress on your aerobic system, but with training, your aerobic system will adapt and you'll be able to sustain a high pace on flat ground and hills for longer periods of time.


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