INSTAGRAM | bikepacking and triathlon

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I vlog, I post, I ask, I share, I like to engange.

wiebkelueh

I do bikepacking and triathlon. I love to tell stories.
🌱 veggie | 📍 Constance, Germany | 🚴🏼‍♀️ @8barteam

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VULNERABILITY. We are all vulnerable. Especially on the bike. On tarmac, on gravel, in the woods. We are exposed to cars, to bad weather, to difficult trails. It's amazing to see how cycling is booming this year. The more people enjoy cycling, the better. When it all comes down to it, cycling is about being outdoors, leaving your comfort zone, being active and keeping fit & healthy. That's why it's important to remember: wear ya helmet 👆🏼
Thank you @met_helmets for protecting me and giving me some more confidence on my bike 🙏🏼. #stayhealthy #helmet #wearahelmet #allroad #cyclinglife #biketocamp #bikenomad #bikepacking #gravelcycling #gravelroads #gravelbike #gravel #roadbike #adventurebybike #biketrip #womencycling #girlsonbikes #worldbybike #bikewander #bikelove #cycleshots unbezahlte Werbung/unpaid ad.

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No. 4 #strongerthanyouthink ⚡
THREE TIPS (German below) 👇🏼
The better we understand these links between our cycle, our training, our recovery and our nutrition, the stonger we can be. I've already mentioned that having the period is important while skipping the period over a long term is not healthy. Just like @prettyprettywell mentioned in her videos, we are sacrifing our bone density (and more) and are exposed to a higher risk of osteoporosis. Let's look at why we skip periods. A common cause is Relative Energy Deficit in Sport (RED-S). In endurance sports we are burning through lots of calories. Not fueling our bodies with enough calories puts our body under stress! This is why low-carb and fasted training should be seen more critical. Dropping too low in carbohydrate causes a drop in estradiol (female sex hormone) with a rise in estrone and cortisol which signals high stress and fat storage. Our bodies think "Famine! Not a good time to have babies!" 👉🏼 can lead to skipping the period 🛑 (while a male's body rather thinks "Famine! Fight mode on!"). So what's to do? It's a mix of: adequat nutrition, rest and training. 1⃣ EAT pre, during and post long exercise to provide enough energy for your body (how much exactly and what to eat will be continued next week). No fasted training if possible! 2⃣ REST at least 1 day a week and 1 week a month (low intensity training is okay). This may fit your period just right: I like to do high-intensity workouts in the first 14 days of the cycle (low hormonal phase) and then I decrease the intensity as I move towards the end of my cycle (high hormonal phase). 3⃣ LISTEN to your body. Life can be stressful, not only due to sports. Adjust your training to how you feel.
👉🏼 Have you heard about RED-S? What are your tips and tricks to not risk getting into a deficit?

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WEEKEND ESCAPE SET UP 👉🏼 @8barbikes Mitte CX - @dtswiss G1800 spline with @schwalbetires G One Ultrabite 40mm gum wall - @sellesanmarco Shortfit Supercomfort Lady - @wahoofitnessofficial Elemnt Roam - @ortlieb_waterproof handlebar bag S 9 l & seat pack L 16,5 l. 👉🏼 In the handlebar bag: weather jacket, long leggings, t-shirt, pullover and a second bib, towel, tooth brush and sun screen. In the seat pack: tent, matt, sleeping bag, multitool, pump and powerbank, . 👉🏼 2 days, ~200km, ~2000 vertical meters 😊 stoked to have a set-up ready for more microadventures and weekend escapes at anytime! Thank you for all your questions and interest about my bikepacking and gravel stories. Let me know if you'd like a more detailed description of my current set up 🥰
👉🏼 What are the things on your packlist that you always pack for small trips? Got some advice to share? 📃 ❤️
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About my weekend escape 🌾 Lately, I don't feel the need to travel far. Today was definitely the proof that a normal Saturday and a few hours in the saddle are enough to feel free and explore new stuff! All details about the set up coming soon ⚡ right now, just happy to be hunting the adventures on the doorstep with @__.andru.__ ❤️
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#bikelife #ridelots #rideyourbike #gravelcycling #gravelroads #gravelbike #gravel #allride8bar #adventurebybike #biketocamp #bikenomad #bikeadventures #bikepacking #bikepics #cyclinglife #trilife #outsideisfree #womencycling #grlpwr #switzerlandbybike

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No. 3 #strongerthanyouthink 🧠 "I can look at my time cycling, training, and racing as selfish, or I can look at it as building my capacity to give back to others. Cycling makes me come alive and empowers me to give." (@ambermalika) As women we learn to be the giver, the compassionate, the social, and we are often praised for being self-less. While we are punished for being selfish. But how about a change in perspective? 👉🏼 The stronger you become, the more you can inspire others to also become stronger and more independet individuals! 🤜🏼🤛🏼 In training and nutrition we can learn so much about our bodies, our hormones, our cycle and work with our female physiology instead of against it. The same is true for our brain. As women, we sometimes struggle with confidence and deal differently with competition compared to men. We behave accordingly to what society expects from us as women. But YOU are a rolemodel - in everything you do! You influence your family members, your friends, your colleagues - consciously and/or subconsciously. This gives you the power to change. Not only yourself but also the perception of others. With a better understanding about how we think, we are able to bring out our best, become true to who we are and change that perception. Let's find the best mindsets and proper philosophies that work for us. Let's be rolemodels 💥
👉🏼 What's your motivation for training?
To be continued ✨

Instagram post 17844405398204179 $No. 2 #strongerthanyouthink 💥 Your period makes you stronger, not weaker! Here are some facts about the period that I want to share with you: 1) We go through different stages of hormones as we move through our cycle. The first half of your cycle (from the day you start your period until two weeks later) our estrogen levels are the lowest. That means we are actually in the best phase to build mucle mass here 💥💪🏼. 2) Having your period can be painful. But when you go for a run or a ride (low to medium intensity) on the first and second day of your period, it will actually help ease some of the common complaints that accompany menstruation. And remember, once the pain is gone, your strength training will be the most effective here 👆🏼. 3) Not having your period is dangerous! Your body is telling you it is under too much stress, so it keeps you from becoming pregnant🚫. BUT on a long term, you are sacrificing your health as it may affect your bone density, raising your risk for fractures and osteoporosis. So what's to do? 4) My number one recommendation for all female athletes is to track your period and find out about what your body is actually capable of. I started using the free FitR Woman App - created for the US National Soccer Team by @drstacysims. I track my period, it tells me in what phase I am in and I get advice on my training and my nutrition! Check it out! (link in bio) This will be continued in more detail soon ❤️ 👉🏼 What questions do you have about the period? How is the period effecting your training? How do you deal with the pain? 📸 @mark_tuschen Mille Grazie 🙂 #fitwomen #empowerwomen #womenempowerment #cyclinggirl #cyclingshots #ridelots #cyclinglife #cycle #period #womenarenotsmallmen #bikelife #tri365 #bikelove #bici #fahrrad #girlsonbikes #outsideisfree #8barteam #girlspower$

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