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Quick Release – Newsfeed

Same procedure as every year?

Same procedure as every year? The season is coming to an end, time to turn around and reflect on how it went. Despite the circumstances, maybe it was possible to deliver results, or was it just a wall you couldn´t climb? Sometimes you can’t see the tree even though you’re standing in the forest. One […]

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Pro Saddles

Pro-Saddles The understanding of ergonomics has developed radically in recent years. Measurements and analyzes, different bike fitting methods and a comprehensive range of accessories offer a variety of solutions. It’s not easy to make the right choice. etape3 offers you a selection of pro-racing and MTB saddles during bike fitting. Saddle shape, length, width and […]

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Leomo Type-S

Leomo Type-S It is your perfect tool when it comes to recording training, but also if improving position, efficiency and aerodynamics are of interest to you. All of these areas needs to be developed, i.e. constant testing and comparison is required to achieve sustainable improvements. With a little experience, you will quickly learn and appreciate […]

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Cyclo-Cross experts on the road

Cyclo-Cross experts on the road Marcel Meisen  is the new German champion in road-racing in the elite class/men. As a multiple German cyclo-cross champion, he already has proven his class. The fact that he now also won the title on the road, shows what such a cross-expert is capable of. Cross riders have a very […]

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The chicken or the egg

The chicken or the egg Probably all have had some sort of digital DIY training phase, after dealing a couple of months with this challenging situation, caused by the Covid 19 virus. What´s the result of your training so far? New attempts, approaches or personal bests against yourself or digital pals? Maybe your level of […]

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Leomo Type-S

Leomo Type-S The Motion Tracker System Leomo Type-S enables you to record a variety of movement patterns during cycling training indoors and outdoors and analyze them afterwards on the free Leomo app. The application and data are extensive and it takes some expertise to use the full potential. In addition, the head unit has a […]

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Test Lake CX238

Test Lake CX238 Test rides done; impressions collected. If you grew up with racing shoes from Italy, one thing you notice immediately when wearing the Lake: Space in the forefoot. However, you also have the feeling of filling up the toebox with a narrow forefoot. You easily get used to the comfort and feel straight […]

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Oldie but Goldie Speedplay

Oldie but Goldie Speedplay Speedplay pedals are a real classic. The pedal was and is a system, which offers the outmost adjustment possibilities. No other system has so many setting options when it comes to cleat adjustment, limitations are limited. This system offers many solutions in cleat adjustment, especially in bike fitting, but the pedal […]

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Cycling Holidays and Training Camps

Cycling Holidays and Training Camps So happy to announce a return to Costa Blanca Area. From my previous racing career, I remember Costa Blanca Area as a perfect destination for training camp. The region is first class choice, not only related to weather conditions in the typical period for cyclists from October to March. Now […]

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Lake Shoes

Lake Shoes One size does not fit all. Well, then take a closer look at Lake Shoes. Born in Evanston Illinois in 1982, Lake quickly became a household name for cycling shoes. Since then, Lake has been resolute in manufacturing innovative cycling shoes in combining fit, comfort, individuality and quality for cyclists in all categories. […]

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Remote Testing in practice

Remote Testing in practice The first tests have been completed and full metabolic profiles have been created – without being in direct contact with the athletes. What you need is a power meter on your bike and a route where you can drive the test intervals safely and as free as possible from the traffic. […]

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Remote Testing in Cycling

Remote Testing in Cycling Remote coaching is a part of coaching in cycling. Communication between athlete and coach usually takes place via telephone, video meetings, email and software for monitoring the training. In order to guide the cyclist in his performance development, performance diagnostics and competitions are an essential part of a detailed planned schedule. […]

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Remote Coaching in Cycling #3

Remote Coaching in Cycling #3 Training control, training planning and communication between coach and athlete in cycling is no problem through the Internet. But what about executing a reliable performance test to control and adjust training development? When executing a performance diagnostics in cycling, several parameters must be taken into account in order to create […]

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Remote Coaching in Cycling #2

Remote Coaching in Cycling #2 A bikefitting usually always takes place in a bike fitting studio with appropriate equipment. Since a consultation is currently impossible, etape3 in Flensburg offers cyclists the opportunity to carry out a part of the bike fitting process and to postpone the necessary consultation in the studio until a later date. […]

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Remote Coaching in Cycling #1

Remote Coaching in Cycling #1 Is actually nothing new and is part of everyday life in cycling as it comes to the collaboration between athlete and coach. Thanks to modern technology, it is possible and relatively easy to upload your training data such as duration and intensity using heart rate monitors from e.g. Polar or […]

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Off-season or on-season

Off-season or On-Season In this challenging time, we have no choice but to accept the situation as it is. We can choose not to stick our heads in the sand and find alternative training tools and new approaches. Alternative training is quickly solved to keep the level on a certain plateau. What about new approaches […]

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Lessons in Life

Lessons in Life What a situation. Nobody expected anything like this and not to this extent. You as an athlete, me as a coach, just everyone has to face a change. How do we deal with it? Time for personal reflection, which can help us to emerge stronger from this situation. What was it about […]

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Buying advice Bikefitting

Buying advice Bikefitting New season – new bike? Have you ever thought of a bikefitting before you buy a new road bike, cross bike or mountain bike? What purpose, which frame height, stem length and angle and much more – and all adjusted for you. At etape3 in Flensburg you can get your bikefitting before […]

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Training load and everyday stress

Training load and everyday stress Can be read in the resting heart rate, but above all in the heart rate variation. However, this cannot be recorded in all modern heart rate monitors. In addition to numerous other functions, the Polar Vantage V offers a self-test for measuring the heart rate variation. Performed correctly, this test […]

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Performance Testing for Cyclists

Performance Testing for Cyclists The common technique for determining your current performance and for training control is to carry out an performance diagnostics. Usually, this test takes place on an ergometer, where the current performance level is determined using a specific test protocol, either a breathing gas analysis (Spiroergometry) or the evaluation of the small […]

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Autumn is Bikefitting Season

Autumn is Bikefitting Season Because now you got time to take care of the topics, for which there is no time in the summer. A good position on your bicycle which suits your discipline, your athletic level, your age and of course your goals, is not a matter which is settled within a single session. […]

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After the season is before the season

After the season is before the season The season is done and often the bike is left in the corner. But why not using the off-season to wrap-up of the past season and preparing a new season? There are plenty of issues for each athlete in each discipline, where targeted action in time can improve […]

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Cross? Cross!

Cross? Cross! There are many reasons to go for cross. Your bike skills get an up-grade, which propels you from laterne rouge to tete de la course. If you ever have competed in cycling events or even races, you know situations: handlebar to handlebar, elbow to elbow and so on. In cyclo cross, you learn […]

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Skills to pay the bills

Skills to pay the bills As it comes to develop excellence and top performance in sport, you have to be aware and work as well on your technique skills, especially if the discipline demands technical skills or souplesse. Skill training can very easy be a part of your daily training routine. For example before main […]

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LEOMO Type-R DSS

LEOMO Type-R DSS Pedal Stroke Intelligence (PSI) by LEOMO can be used to analyze pedaling technique to determine how your DSS Dead Spot Score is affected in relation to resistance, your strength and cadence. Each point on the graph represents a point where your DSS was in relation to resistance, strength and cadence. Left and […]

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Polar Heartrate Monitor

Polar Heartrate Monitor Polar products now available at etape3. Organize your training with eqipment of the pioneer in heartrate measurement. Train for example with the newest products like the Polar Vantage V and Polar Vantage M. etape3 is your partner when it comes to organizing your training in cycling or triathlon (cycling discipline).

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LEOMO Type R

LEOMO Type R Allows to record motion analysis for bikefitting or to capture motion and its efficiency under real-time conditions. The Leomo Type R offers a wide range of functions and lots of data: correctly interpreted it is perfect to derive new training approaches. Example: the pelvis is known to play a big role (not […]

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Polar Vantage M

Polar Vantage M The all-round multisport watch with GPS and pulse measurement on the wrist. A wide range of features such as Polar Precision Prime, Training Load Pro, Running Index Running Program, Swim Metrics, Smart Calories, Training Benefit, Sleep Plus ™ makes the watch ideal for triathletes, as the watch covers the use for all […]

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Mallorca Training Camp

Mallorca Training Camp Training Camp Mallorca Spring, basic kilometer, first tempo training and then off to the training camp on Mallorca. Without a doubt an experience. The weather is usually better than at home, with sunshine the first tan comes, thousands of cyclists and a great atmosphere. Too often, with false ambition, much is ruined […]

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UltraSports Sports Nutrition

UltraSports Sports Nutrition As it comes to effectiveness of training, you have to know and be aware about your recovery. Several aspects are important – here is one: Nutrition. As soon your training is finished, your recovery begins. Carbohydrates, to refuel energy for upcoming training (depending on nutrition strategy) and proteins, to repair muscles has […]

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Coaching for Cyclists

Coaching for Cyclists Not only world champions work with coaches. Top athletes usually have a lot of experience and yet they work with coaches and consultants to keep their head in the game and focus on what they do and can do best: deliver athletic performance. The same applies to the amateur athletes – Weekend […]

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WADA Coach True Play True

WADA Coach True Play True Doping-free sport – clearly a condition when it comes to sports coaching at etape3. As an athlete, you will be supervised by a WADA certified coach who has completed the WADA Coach True Anti Doping Program. Athletes will be answered on issues such as the definition doping, health consequences, methods, […]

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Goals and self-reflection

Goals and self-reflection It´s not the size of your goal: the podium at “your competition” or just losing weight. Having goals is good because it lifts your self-confidence (and your performance) when reaching them. In the goal setting process, it is essential that you keep an realistic eye on the size of your goal. What […]

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FTP MAP Borg TSS VLamax W/kg IF HR VO2max RPE

FTP MAP Borg TSS VLamax W/kg IF HR VO2max RPE The list of various metrics for training control and training optimization is growing. Each generates different values ​​that need to be correctly tested and interpreted in order to control, monitor and optimize the training. A very valuable parameter: the body feeling of the athlete, which […]

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Training and coaching in cycling

Training and coaching in cycling You do sports and want to have fun. When are you having fun or how big is the fun? Achieving goals is fun, great joy, and often has positive side effects in your private and professional life. If you have a goal and want to achieve it, the intensity, duration […]

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Work out more effectively

Work out more effectively Depends not only on the content of the training, but also on the preparation and recovery. Instead of taking all time for pure training and perhaps even stressing yourself, you can easily schedule a 15Before/20After. Before the workout: prepare the recovery phase: a recovery snack / drink and if necessary, a […]

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Bikefit

Bikefit Still time left to improve your position before the season starts. The winter period is perfect to work on a bikefit and – if necessary – on a bodyfit. Depending on what you want to achieve, time is required to adapt to a new position. Whether it comes to aerodynamic issues, power output or […]

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Performance diagnostic

Performance diagnostic The first training block of the early season should be done. Now it’s time to control your current performance, to get you to the next block with updated training zones. The so-called monitoring is essential if you want to prepare yourself specifically for a season or an event. In combination with a customized […]

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Recovery

Recovery In training, stimuli are set, in recovery, the body adapts to stimuli. Unfortunately, this topic is still given too little attention, although it is an essential part of the development and thus of the success of the athletes training. There are a number of ways to improve recovery, makes you more relaxed and effective […]

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Periodisation

Periodisation Part of the season is over, time for a résumé and / or a recovery period before the next season can be tackled. How was your season so far – achieved your goals and were fully on schedule? Every competitive athlete and hobby athlete should have seasonal planning in mind to be prepared for […]

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Pro-Bikegear

Pro-Bikegear Pro Bikegear and a proper bikefit powers your performance. Excellent bike equipment, tested, approved and used by several pro teams – now available at etape3. Find the saddle that matches your anatomy, choose between different bars in shape and width as well stems in different length and angles. Many years of racing expertise, a […]

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FAST-formula

FAST-formula The fast-formula is a sports nutrition and exercise optimized concept, which is divided into 3 areas to increase the athlete’s performance and increase general wellbeing. The nutrition expert dr. Feil of the company Ultra Sports, has created a simple but effective concept to support fat metabolism, general stability and top performance in the competition. […]

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Challenge – Handmade Tires

Challenge – Handmade Tires Clincher or tubular handmade in Italy. The season is already started, time to explore excellent tires! At etape3 you will find a selection of the best tires from Challenge, handmade in Italy. You get clincher as well tubular and furthermore you can choose between tires for races on rough roads like […]

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Comfort Zone

Comfort Zone Sometimes you have to leave your comfortzone. What does it take, what does it mean? It can start with making a decision – to leave your comfortzone, when you have to, when you want to get ahead. Small decisions can accumulate to big changes. Habbits can changes, it takes some time and persistance. […]

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FTP/ lactate threshold testing

FTP/ lactate threshold testing Good to have some facts, when you want to get ahead with your training. What facts? For example your current level of fitness, its related training zones and your development. How to get this done? Monitoring. Most common way to get this done (not only for pro-rider) is through performance analysis, […]

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Bikefitting

Bikefitting Still winter season means still time to work on improvement before the season get kicked off. Effective cycling and power output depends on several aspects. Finding the right position on a bike to ensure good aerodynamic, effective power output and cycling for hours without fatigue/ back problems need attention and maintenance. A good bikefitting […]

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Goals und Motivation

Goals und Motivation Goals – essential to set, if you want to achieve your dream. To maintain your motivation, you should consider to work with process goals and outcome goals. Process goals are small goals along the road to the outcome goal, your main goal. Plenty of process goals are on the way to your […]

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Your season

Your season The cycling season has started. Time to earn fitness on the cycle and improve your core strength in the gym and on the yoga mat, preferable with an individual plan, designed to meet your possibilities and goal requirements. Do you have a goal for 2018? If you are looking for improvement of your […]

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Perfomance analysis at etape3

Perfomance analysis at etape3 A Performance Analysis indicates your performance level and is an essential tool and guideline to control your training and lead you to success. Training zones get calculated by measuring lactate, watt and heartrate during a performance analysis. Test results and calculations deliver individual parameter to control your training and to ensure […]

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Ultra Sports at etape3

Ultra Sports at etape3 Competence as it comes to sports nutrition for the athlete: Ultra Sports – „Made in Germany“ by Dr. Feil and his Scientific team. A complete range of high quality products for base, performance, recovery and protection is delivered in an easy and intelligent system. The athlete gets to know what when […]

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Bikefitting at etape3

Bikefitting at etape3 The very reliable system bikefitting is the effective way to do a correct bike fitting. A 10 point measurement of anthropometric data delivers key data for the laser XY-positioning tool, which ensures a very precis adjustment of several biomechanical points on your cycle. Get detailed information about bikefitting and several other services […]

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Sports coaching in a holistic approach

Sports coaching in a holistic approach Biomechanical and anthropometric data for bike fitting, performance analysis as guideline for training, event preparation and much more for the cycling enthusiast. Visit etape3 for a non-binding talk plus coffee and get information about possibilities and offers to get you ahead on your cycle.

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