Level V

Preparation

Reasonable arrangements and an elaborate training we discuss extensively here:

Training and preparation:

The formula is simple:

Cycling comes from cycling and mountain biking comes 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!

 

Ciao Frank

 

 

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... ;- )


Mountainbiketouren Level - V | Frank Cornelius | Lehenweg 2a | A-6837 Weiler | This email address is being protected from spambots. You need JavaScript enabled to view it. | mobil: +43 664 73 98 55 99 | Impressum | AGB | Login