Including July, it is nearly 11.000 race-kilometers Erik Zabel has completed. How many kilometers it will be when the season is finished cannot be said yet, as the decisions concerning the line-ups for the races are always made on a short-term basis. The riders’ form plays an important role here, of course. Alltogether, including the training, Erik Zabel does an amount of about 40.000 kilometers a year.

As youths in this age grow especially fast, it is also a question of the price what frame to choose. But there are affordable high-value aluminium frames or light steel frames with a special alloy available. However, there is no limit to the prices towards the top. Basically, I wouldn’t recomment too expensive frames or components at the beginning. But if a youth has seriously decided to stick to cycling, the material and the components should comply with the rider’s anatomy and needs.

About three hours before the race, another meal is held with things like cereals and fruit. Light food that does not strain the body. Espresso is drunk frequently before the race, because of its invigorating effect. During the race, fluid is extremely important: it can be water, but coke as well sometimes. Amongst others, the drinks are contained in the catering bags the riders receive. Apart from that, there are energy-bars or energy-gel as well as milk rolls or wafers with cottage cheese, marmelade or bananas in the bags. The contents of the catering bags are supposed to replenish the body with the necessary carbs that are burnt during the race. It is also important to find the right timing for the ingestion during the race. For example, it is advisable to eat timely before a though climb, because the food would strain the body too much. Otherwise it is better to wait for a suitable part of the descent. It shouldn’t be eaten too much as well: if there are only a few more kilometers to go, the body does not need so much food any more. The riders throw away what is left in their catering bags, because it would be additional ballast. For the buildup of the muscles during the time of exercise, and for their regeneration after the race, dairy products are suitable. Especially fruity whey and milk shakes provide the optimum regeneration for tired muscles after the workout. The protein contained in whey and milk consists of essential amino acids, provides important nutriments for the muscles and makes them work in full speeds again. Buttermilk is also an ideal, healthy and light drink after an exhausting tour. Special about the satiable drink is its low fat content of 1 per cent at the most, while it at the same time contains nearly all of the milk’s important nutriments. Buttermilk is the main supplier of bone strengthening calcium and vitamin B2, which supports the body's metabolism. Further tips concerning nutrition and fitness, as well as tasty recipes, can be found on the Team MILRAM homepage in the section professional tips.