° vacation ° lessons on tour  °  shape  °
L E V E L  -  V
°        FAQ - TOUR PREPARATION        °
°          Professional Singletrail mountainbiketours          °
 
Trail Guarantee :
Trail Guarantee :
For over 15 years, I have been riding in the Alps as a tour guide, trail finder and tour designer.
All my routes offer the maximum amount of single tracks we can responsibly pack into them.
For those who find a better trail:
they are allowed to keep it, I promise... ;- )
Successes and Achievements:
- over15 years of tour guide experience
- Perfect outdoor, place and means knowledge
- Trail Building on their own tours
- Quadruple Transalp Challenge Finisher, Top 30
- almost all known MTB Marathon Top 50
the Biker:

The Biker:

Too high cadence: 
On steep mountain trails, do not pedal at more than 60 rpm as this greatly elevates your heart rate, leading to increased lactic acid generation, muscle fatigue and cramps.
Furthermore, it decreases grip for your rear wheel. 

Wrong position on the downhills: 
In technical passages, your butt needs to be behind your lowered saddle. If you stay on the seat, you increase your risk of going over the bars and injuring your wrists, shoulders and neck. Practice! 

Braking: 
Some bikers keep the brake on for entire downhills. For long runs it is recommended to brake hard and always to then release the brakes again, so heat can dissipate thanks to the airflow. Keeping the brakes pulled leads to glazing of the brake pads, and thus a decrease in braking performance, as well as to squealing. It can even boil the brake fluid, leading to a total failure of your brakes. 

Protective pads: 
Pads are worth wearing: more safety and confidence, no annoying wounds and abrasions, no doctor visits in order to get stitches. Hardly anyone rides a Transalp without a crash. 

Overestimation of one’s own abilities: 
In the downhills, give only 70%, in the uphills, take it easy on the first two days, always keep something in reserve. 

Gels, bars, drinks: 
eat a solid breakfast, take gels and drinks when needed. During the lunch break eat appropriately, drinking a “Radler” with lunch is OK. 
Getting on a diet on a Transalp is not really a good idea. 

Enjoy the good food, it's your vacation!!!
the bike:
Tire pressure:
Inflation pressure over 2.0 bar is only for racing on pavement. We need grip, rolling resistance does not matter crossing the Alps! Punctures and flats are often the result of a riding error and can thus be avoided by careful riding.

Tires:
Tires should be knobby tires (no semi-slicks) with a width of 2.25, or better 2.4, with reinforced sidewalls.
(E.g. Schwalbe Fat Albert - better than Nobby Nic)

Suspensions:
They should be adjusted so as to use their entire travel. If you ride with your suspensions set too hard, you lose grip, power and time. 
Consider that suspension elements using metal springs (as opposed to air) tend to offer higher sensitivity and reliability at the cost of a bit higher weight. 

Saddle:
On the downhills, lower it! We always have enough time to adjust the saddle up or down! Install a quick release and cut your seat post if necessary.

Clipless Pedals:
Many use clip less pedals, which have no disadvantage for us.
On the downhills try to remain clipped in.

Frame and suspensions:
To cross the Alps on a Level-V Tour we recommend an all-mountain or enduro bike.

Hardtails and short-travel suspensions (under 12 cm of travel) are for weight weenies and are detrimental to your safety and your fun.
Extreme lightweight bikes do not usually make it to the end of the tour.
This also negatively affects the timing of the group.

Fenders:
They are unnecessary and tend to get in the way. Better wear a rain shorts.
Fitness:
Training and preparation:

The formula is simple:
Cycling comes from cycling and mountain biking from mountain biking.
The matter of training is extensive and requires a lot of hard work.
Every hour that you spend on the bike counts! The intensity of the workout depends on your needs, a solid preparation is needed and significantly increases the amount of fun you can have.

Here are the most basic rules summarized for you:

o Set your training schedule and stick to it as much as possible.
o Set up rides with friends.
o Consider taking part in preparation bike weekends to expand your biking horizons.
o Practice riding technical passages, steps and switchbacks until you are able to ride them.
o Do not overdo it, listen to your body, and do not always go full throttle.
o Vary your workouts. Always training the same way and at the same intensity will not bring you progression. 
o Train in blocks! After three days of training, a recovery day should follow. After three weeks of training take it easy for a week, meaning light exercise and not seven days of being a couch potato.
o Always look for training sessions that are fun. If you are time-constrained, rather make it a short training session, or running, hiking, gymnastics or swimming than not training at all.
o Have the courage to rest: time your recovery optimally. Rest if you feel you are catching a cold. During an infection, the body is already weakened and will not benefit from training, on the contrary.
o Alternative workouts such as running or swimming offer excellent opportunities
to build up your endurance foundation.
Book tip for those who want to know more about the art and science of training:
"Mountain Bike Marathon", written by Christoph Listmann, published by Delius Klasing publishing, is a very understandable book in which even professional athletes find valuable and actionable information.

Food :
No need to bring a suitcase full of energy bars on my tours (maximum of two per day). 
The energy-boosting hearty soup or delicious pancakes served at traditional restaurants are as much part of the tour as the Alpine panorama and the beautiful trails. Nevertheless, a crossing of the Alps at Level 5 is quite demanding and you should at the latest after the first hour  begin to eat pieces of energy bars or banana. It is important to have ongoing, small quantity intake of energy food. Split an energy bar in multiple pieces rather than wolfing down the whole bar at once. Take 1 or 2 energy bars in your day pack just in case our arrival to the lunch break would be delayed. You should not risk bonking. 
Energy bars are better than chocolate bars, because they are low in fat and sugar. 
In general, you should avoid experimenting on the tour with food higher in fat. 
Therefore, reach for more carbohydrate-rich foods such as pasta or potatoes on the evening meal. 
Hydration:
"If you get thirsty it's already too late." Thirst is a warning signal that the body already has a lack of fluid. If you do not drink enough, not only will your physical performance worsen, but your concentration will also suffer. 
Rule of thumb: on a hard Summer tour, drink about 150 ml every 15 minutes. You can set an alarm so as not to forget. With a hydration bag, you can drink while climbing even the steepest slopes. How much you should drink depends on the temperature, humidity and intensity of exercise. Note that even with a fluid loss of only 2-3% of body weight, performance falls off rapidly. 
You can salt your food when eating, since you are going to be sweating a lot of salt out on a hot day! 
Don't order ice-cold drinks! If the drinks are below 5 degrees, it might upset your stomach. 
Beverage powder: you can use electrolyte powders, but also fruit juice mixed with mineral water (ratio of 1:3).
At the end of your riding day, quench your thirst with water or fruit juice spritzers before the well-deserved beer is ordered! 
See you on the trail!







Cheers Frank
The Transalp Bag:

The Transalp Bag:

Your filled suitcase or bag should weigh not more than 15 kg and should have wheels. After a long day on the bike you will often have to carry the bag up to your room, so that will make it easier.
Think also of the poor people who have to load and unload 12-15 bags each day. The guide has a well-equipped tool box and a foot pump, so only bring tools specific to your own bike.
A magazine, a small book and a newspaper should be enough for reading.
Almost every hotel offers a laundry service.

Reminder:

o Well-ventilated MTB Helmet – Wearing a helmets is compulsory for all participants!
o Backpack for the day, with rain cover
o Pads (knee-shin pads that go all the way down to the foot, like the one from IXS)
o Cycling shorts - no underwear underneath!
o Chamois cream, apply each day before starting to ride!
o Long cycling pants or leg warmers
o Short-sleeved jerseys and breathable undershirt
o Long-sleeve jersey or arm warmers
o Lightweight vest or wind jacket (wind breaker)
o Long cycling gloves
o Sturdy cycling shoes, light shoe covers for heavy rain.
o Waterproof and breathable rain jacket, rain pants or shorts
o Socks and underwear
o Headband or cotton sweat catcher (Bandana)
o Shoes and clothes for the evening
o Swim trunks/suit (lakes and indoor pool)
o Several thin plastic bags for wet clothes, cell phone and papers
o Small hand brush for scrubbing dirty clothes, etc.
o Toiletries, toothbrush, comb
o Sunscreen with high SPF, lip protection
o Special detergent to wash jersey 
o Small first aid kit (aspirin, throat pain pills,  individual medicine)
o Camera, video camera, helmet camera
o Bike glasses with polycarbonate lenses
o Hydration system (Camelbak, Deuter, etc.) or water bottle, noting that water sources will be reached  approximately every two hours.
o Energy bars and drink powder (Xenofit)
o Money, passport, international health insurance, cash/ATM card
o Mobile phone, with phone list in the daypack!
o Extra spokes for your bike
o Rags for cleaning your chain and your bike 
o Lock (for your own bike)
o Chain lube (oil or wax)
o Shock pump
o Possibly Bearing kit for full suspension bikes




Important !

This should be in your daypack:

o 2 pairs of brake pads. Even if you replaced them before the tour!
o Not to be forgotten - derailleur hanger specific to your frame
o Small air pump
o Tire levers, patch kit
o Lighter
o Allen tool
o Spare inner tube
o Chain tool or master link
o Spoke nipple wrench (black, blue or red)
o Swiss Army knife
o 4-5 cable ties
The  Transalp Bike:


Bike tours at Level 4 and Level 5 are the real thing.
Therefore, I recommend a newer full suspension bike with enough travel. An expensive carbon race bike is not the right choice. Last year alone, three carbon frames or swingarms broke on my tours. While on tour, it is pretty difficult to get such replacement parts.

Chassis:
12 cm – 16 cm Travel

Drivetrain:
Front 22 / 34 / 44 chainrings, rear cogset 9 (10) gears 11-34 (or 11-36); components Shimano STX or SRAM X9 and up.

Tires:

Wide knobby tires like the Schwalbe "Fat Albert 2.4" for example.
XC tires such as the "Racing Ralph” tires are not safe for a Transalp.


Brakes:

Long technical descents await you, so you will need disc brakes with at least 180mm discs, big guys should go for 200mm discs. With the right equipment, you will just have more fun. You should carry 2 sets of replacement pads in your daypack. Make sure that they are the right pads for your brakes.

Gear: 

You only need a small backpack as day pack. With the things listed below and technical clothing, you will have all you need with you. For clothing and backpack, note that quality is expensive, but is in the end worth it.

Important !

You should only do a Transalp tour with a bike in perfect working condition.

o Brakes:
   Check and replace if needed brake pads, discs, lines and fluid.

o Drivetrain:
   Check your cables (running smoothly and not frayed), adjust the derailleurs. Chainrings, cogset and especially the chain should be tested for wear and replaced as needed.

o Tires:
   Check for wear and damage, 70% of knob height remaining is a minimum.

o Fasteners:
   All fasteners should be checked and tightened with a torque wrench if possible.

o Frame: Check for cracks and fractures. Verify that all suspension bearings are running smoothly and without unusual play.
o Fork: Check function and seals.
o Rims: Inspect for dents and damage,.
o Spokes: Check tension, tighten and verify trueness of wheel.


After checking the bike, go for a ride and make sure that everything works properly.
Levels:
At Level-V (pronounced level five), the  program is in the name.
We mainly offer tours at Level 4 or 5 (explained below).
If you have good coordination, fitness and MTB experience, you will be OK our tours.
During our training weekends, we help you to assess your level of preparation.
And if it becomes too difficult on tour, you can also push or choose an easier way.

Level 4 - Biking for Experienced (Advanced) level
For athletic mountain bikers. Good riding skills and good physical condition are required. You can ride long climbs over 1-2 hours with about 500 meters of elevation gain per hour. Downhills are fun and are the cherry on the cake of a perfect bike day.

Fitness:
Regular bike riding is part of your daily routine. You do not shy away from mountain bike rides with 2000 meters of elevation gain. You carry your bike if necessary.

RIDING SKILLS:
Steps, roots and rocks are welcome and are part of your standard repertoire. Clearing technical trail sections without putting a foot down is a welcome challenge for you.
You are sure-footed in alpine environment and fast and technical downhills are fun for you.

Level 5 - Biking for Experts
For bike enthusiasts with many years of mountain biking experience. With strength, endurance and experience, you are here on the right tour. In terms of speed and riding technique you are up to anything.

Fitness:
Regular exercise is part of your everyday life, and you can ride 80km with 2500 meters of elevation gain in a day at a fast pace.

RIDING SKILLS:
Challenging mountain terrain and trails are what you look for, whereas downhills on fire roads are seen as a waste.
You seek trails with steps, roots, switchbacks and exposed sections.
The trails we take are rated in the singletrack scale as being between 0 and 3.
In passages in where the trail becomes S 4-5, we recommend to get off the bike.
www.singletrail-skala.dehttp://www.singlrtrailshapeimage_13_link_0
Frank Cornelius        Schwarzengasse 7        A -6833 Weiler        Fon    + 43 5523 69296        Mobile     + 43 664 73 98 55 99        Skype : Frank.Cornelius21
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