BIKE MISSION 3000: Fitness, riding technique & mental strength for long MTB tours

All topics in this article:

Fitness & nutrition: Altitude training and endurance schedule | Managing family, job and training | Mental strength | Nutrition with a plan

Ergonomics: The most comfortable parts for long days in the saddle

Riding technique: How to master the pitfalls of a long Alpine stage

Fitness & nutrition: Compact but effective: the perfect timetable for altitude orgies

Altitude training camp

Preparation is half the battle! In order for reader Albert to successfully complete Mission 3000
and conquer the Eisjöchl, one of the longest climbs in the Alps, it is important to harmonise endurance, strength and nutrition.

Before Albert could really get started with training, the status quo had to be determined: In the last issue ergonomics expert Kim Tofaute measured Albert's entire body and customised his bike to fit him perfectly. Man and machine should form a perfect unit. Then it was full throttle! Albert's highest possible average heart rate was recorded with the help of a time trial over ten kilometres off-road on a predetermined route. We also analysed the everyday life of the father of two and developed a training plan that was optimally adapted to his needs - while always keeping an eye on his personal time budget. The biggest challenge: balancing his family, job and his hobbies of archery and volunteering for the fire brigade with his training, without letting the fun fall by the wayside.

Based on individual training areas, special fitness and riding technique exercises, Albert is now fine-tuning his form - always with the big goal, the 3000 metre altitude tour, in mind.

The clock

The heart rate offers a simple and practical way for amateur athletes like Albert to measure physical exertion and control the load during training. Thanks to the data recording, the tour or training can be analysed and adjusted afterwards. However, targeted training control is only possible if you know the intensity ranges that will improve your fitness. The field test in the terrain is the ideal means to an end here and can be easily carried out by anyone. Albert's task was to complete a ten-kilometre lap as quickly as possible. The test took just 20 minutes. The heart rate was recorded continuously. The analysis revealed an average heart rate (HR) of 181 beats per minute (bpm) and a maximum heart rate of 189 bpm. The most important training zones can now be derived from these values.

The scale

The term "threshold" refers to the maximum power that can be called up over one hour of exercise. This is determined by the lactate concentration in the blood. If the intensity is above the threshold, lactate formation is higher than lactate degradation and the muscles give up sooner or later, depending on the training condition. As the field test only lasted 20 minutes, the average heart rate must be divided by a factor of 1.02 in order to determine the heart rate at the individual threshold over a period of one hour.

The training areas

Based on the calculated threshold heart rate, Albert receives customised training recommendations to prepare for Mission 3000. The most important areas are basic endurance 1 and strength endurance. The latter is trained in basic endurance area 2 with a low cadence of around 60-70 revolutions per minute. On the big day itself, the heart rate also serves as a speedometer: to ensure that Albert holds out until the end, he should only rarely exceed his threshold over a longer period of time.

Endurance schedule

There is no competition on our Mission 3000. Albert's goal is to conquer the Eisjöchl
and successfully complete the tour. For him, as for every other endurance athlete, the training areas below the threshold are particularly important.

1) Basic endurance 1 is like the foundation of a building: the more stable and larger it is, the higher the building can be without collapsing. With good basic endurance, the body also utilises fat stores as a source of energy, and these are virtually inexhaustible.

This is how it works: To get into his stride, Albert spends the first two weeks of training on tours of two to three hours with a few metres of elevation gain. Later on, rides of more than three hours and day tours are on the agenda - especially at weekends. The 60 kilometre commute to work is also planned.

2) Strength endurance improves performance at high resistance, as is necessary when cycling uphill. The intensity corresponds to basic endurance 2. Intervals with a low cadence of between 60 and 70 revolutions per minute are used as the form of training.

This is how it works: At the beginning of the preparation period, Albert does four to five intervals over five minutes. The closer it gets to day X, the longer the intervals become - up to 15 minutes with four repetitions prepare him perfectly for the long climb.

3) Driving game: In this special form of training, there are no defined time intervals or intensity specifications. As the name suggests, you play with the terrain. It is up to Albert himself to decide when and for how long he rides at what intensity. Exertion at and above the threshold is permitted.

This is how it works: To ensure that Albert doesn't go out of steam when he crosses the threshold up to the Eisjöchl, he trains at a higher intensity once a week. Spontaneous intermediate sprints, pushing away steep intermediate climbs - this type of training can be really fun.

Things usually turn out differently

For amateur athletes, the biggest challenge is juggling work, family and leisure time. Even with Albert, things rarely go according to plan.

Bike fitting, fitness test and the first training sessions. Plus the normal "madness" - in the beginning, Albert literally had to adjust to the new situation. "The first bike tours were unusual because I first had to get used to the training areas. I often rode too fast, especially during the basic training, so my heart rate was too high," summarises Albert. "But basically the plan is great. The hardest part is finding the gap in my daily routine where I can fit the training in." The strength endurance units were not a serious challenge for Albert: highly motivated, he did the first intervals in his garage, "because it was often dog weather outside," says the 39-year-old. After three weeks, however, the first minor setback: a stomach virus slowed Albert down for a few days. "With two small children, someone always brings something home from nursery or school." However, after a slight adjustment to his training schedule, Albert is now back on track for our Mission 3000.

How to keep things running smoothly during training

Problem 1: Combining family and work with training is one of the biggest challenges. Albert's job regularly requires him to be in the office 60 kilometres away. And after work, his wife and children and family commitments are waiting for him.

Solution: Albert leaves little to chance in his everyday life; every task is meticulously scheduled into his daily routine. The training plan therefore only specifies the content that is necessary. Albert decides for himself on which day of the week to do intervals and when to base them on his time budget. This keeps him flexible.

Problem 2: Stability training is an important part of preparation. Every watt that Albert does not convert into propulsion is wasted. Therefore, it is not only the power in the legs that counts, but also the torso as an abutment. But Albert doesn't have the time to train in the gym.

Solution: Efficiency is the magic word! The five exercises specially tailored to Albert's needs not only improve his leg strength and core stability, but also promote his mobility and coordination. All it takes is the length of the daytime news programme two to three times a week.

Problem 3: Eating is difficult: Albert often skips breakfast and has a ready-made salad for lunch. He usually cooks a hot meal in the evening when the whole family is together. Due to various intolerances, there is often only pasta in different variations.

Solution: Training on an empty stomach can lead to muscle wasting processes. Albert therefore drinks a carbohydrate-rich drink during exercise. The basic rule is: eat regularly and according to your needs. Easily digestible carbohydrates before intervals, high in carbohydrates and protein after training for rapid regeneration and to support the immune system.

Tips for the big day:

Even if you are physically fit for a climb like the Eisjöchl, small stumbling blocks can throw you off your stride. Motivation, weather, catering - you should think about these points before the tour.

1. motivation: Despite all the euphoria - almost 2,500 metres in altitude in one go is a lot! If your motivation starts to wane, it helps to count the hairpin bends up to the summit. Music also distracts you from pedalling and keeps you in rhythm.

2. breaks: An Alpine tour is not a race against the clock. Breaks are allowed and encouraged. They serve as small islands to recharge your batteries and enjoy the view. Because the fun must not fall by the wayside.

3. force distribution: The summit is "only" a partial destination. The total distance back to the starting point is just under 90 kilometres. Therefore: start with the handbrake on and choose a high cadence. Pedalling in high gears is taboo.

4. pain: The day will be tough! Getting out of the saddle regularly relieves the strain on your back and mobilises your spine. It also helps to stretch your neck and shoulder muscles during breaks.

5. food: Albert needs a lot of energy for Mission 3000, and hypoglycaemia would mean the end. Eating and drinking regularly keeps blood sugar levels constant and conserves energy stores.

6. clothing: Standing sweaty at the summit or with a wet shirt on the descent? Better not. A change of clothes or at least a warm jacket is a must. This protects you from cooling down and maintains your performance.

Power, but with brains

Albert's second passion, archery, requires maximum concentration. Ideal for a mentally demanding challenge. With these five exercises, he also trains strength, coordination and flexibility - all at the same time.

Exercise 1: Archery

Exercise 2:

• Lunges When standing, take a large step forwards, bend your knees but do not push them beyond the tip of your feet. The additional weight can be individually adjusted with a rucksack. At the same time, raise your arms at a 90-degree angle and pull your shoulder blades together. Easier: two-legged squats. Harder: alternating lunge jumps. Target: Strengthening of the gluteal, leg and shoulder muscles, balance training and stretching of the chest muscles.
• Windscreen wiper Stretch your legs upwards on your back with your legs closed, draw your toes in and support your arms at the sides of your body. Now lower your legs alternately to the left and right like a windscreen wiper without touching the floor. Target: Strengthening of the lateral and straight abdominal and hip flexor muscles, mobilisation of the lumbar spine.

Exercise 3:

• Twisting up in a push-up From the push-up position, raise one arm straight upwards. Hold briefly, lower again. Change sides. Heavier: practise with a water bottle in your hand.
• Target: Strengthening of the abdominal and shoulder muscles, mobilisation of the thoracic spine and coordination training.

Exercise 4:

• Push-up with arm extension Lower your knees, keeping your torso in line with your thighs. Raise your outstretched arm to the extension of your torso, thumbs pointing upwards. Attention: Do not arch your back (tense your stomach!) and do not twist your upper body. Hold the position briefly, change sides.
• Target: Strengthening of the shoulder and trunk muscles, mobilisation of the shoulder joint.

Exercise 5:

• Stand scale From a standing position, raise one leg and stretch your arms. Arms, torso and the raised leg now form a line parallel to the floor. The supporting leg may be slightly bent. Heavier: on an unstable surface (e.g. cushion), with additional weight (e.g. Blackroll).
• Target: Strengthening of the back leg, back and shoulder muscles, training of balance and coordination.

Ignition fuel: the right diet

The engine only runs smoothly with the right fuel in the tank. What counts in technology can also be applied to nutrition. With a little nutritional tuning, Albert can also ignite the turbo.

Basically, Albert eats everything that's on the table. Full stop. However, he has to adapt to the family's diet: "As we don't want to cook three different dishes every evening, and can't because of time constraints, we often have a variety of pasta dishes. But we also have fish or meat as a side dish from time to time," says Albert. Pasta provides a lot of carbohydrates and is therefore good for endurance exercise and in phases of increased training. However, in addition to carbohydrates, other nutrients such as proteins are also important for better regeneration.

Timing also plays an important role in everything. A needs-based, high-quality diet improves Albert's performance both in everyday life and during exercise. To avoid having to draw on his body's own energy reserves in the morning, he now starts with a small, easily digestible breakfast: bread rolls with jam, hard cheese or low-fat ham work just as well as porridge with fruit and nuts. This creates a solid base and also familiarises the body with the important breakfast on the day of the challenge. A similar principle applies to the lunch break: easily digestible food keeps you focussed and provides energy for the afternoon and the upcoming training session. Albert therefore eats a pretzel or a sandwich with his salad, depending on his needs. A warm, carbohydrate-rich meal is also possible when working from home. After training, carbohydrates in combination with protein - cocoa or muesli - help with regeneration. The "pasta party" in the evening can also be easily integrated into the diet plan.

On non-training days, however, Albert once again supplements a protein source such as fish or lean meat. Alternatively, carbohydrates with lots of filling fibre, such as vegetables and pulses, are ideal as a plant-based source of protein. There has already been a positive side effect: Albert's weight has dropped from 74 to 72 kilograms, simply thanks to regular training combined with the right diet. He will also benefit from this on the way to the Eisjöchl. On the ascent, every kilo that Albert has less on his ribs has a positive effect.

The nutrition strategy

The right fuel at the right time makes a decisive contribution to the success of Mission 3000. With these tips - from breakfast to snacks on the day of the tour - you too will be well equipped for long climbing tours.

Breakfast: A mixture of easily digestible and long-lasting carbohydrates is ideal. A small porridge with fresh fruit and nuts forms a good basis for the day. One or two rolls with jam or honey provide energy for the first hour.

On the rise: The body absorbs liquid carbohydrates best under high stress. Appropriate isotonic drinks provide Albert with quick energy and put little strain on his digestion. A pinch of salt also prevents cramps.

Breaks: There is enough time during the breaks to eat easily digestible energy in concentrated form. Fruit bars are usually easier to digest, whereas muesli bars tend to be harder to digest. As Albert is not racing, both are possible. And don't forget to drink enough!

At the summit: Beware of too much and heavy food. Digestion eats up energy and concentration suffers! Pretzels, cheese sandwiches, dry cake or dried fruit are sources of energy that last a little longer and relieve the stomach from feeling empty.

Departure: Downhill snacks should be compact, easily digestible and easy to chew so that concentration does not suffer. Important: small portions that fit in your mouth immediately so that your hands can get a grip on the handlebars straight away.

Level back to the start: A slice of cake (Linzer Torte or apple strudel rather than cream cake) and a coffee are a must during a break. If you fancy something savoury, try a panini with cheese or low-fat ham.

Ergonomics: The most comfortable parts for long days in the saddle

Hands, feet, bum - these are the contact points between body and bike. With the right components, the two merge into an anatomical unit. This prevents pain and increases performance.

The seating area

The saddle is probably the most frequently replaced component on a new bike. Physical conditions are too different and tastes are too individual for one model to be recommended as the ultimate for everyone. However, there are a few criteria that every saddle must fulfil so that you can sit on it relaxed and pain-free even after hours. The width must match the distance between the sit bones - this is one of the most important things to realise. When it comes to padding firmness, soft does not mean comfortable. The softer the foam, the deeper the sit bones sink in during the ride. As a result, the pressure on the nerves in the genital area increases. Which leads to point three: Only if the perineal area is optimally relieved can numbness be permanently prevented.

Despite the individual differences, we can make a few recommendations based on our experience from past tests that many bikers will be able to cope with.

The saddle

This is how Specialiseds Tightly padded Power Arc A top saddle for sporty and established riders. A suitable position is quickly found, there is plenty of room for the sit bones and the rear provides support when pedalling. The perineal area is relieved without causing pressure points. Three widths cover a wide range of sit bone distances, three versions from 150 to 320 euros to suit different budgets.

Specialized Power Arc Expert | 247 g | widths: 143, 155, 168 mm | price: 150 euros >> available here

The step-by-step concept of SQlab can be the saviour for numbness. No saddle relieved the perineum more effectively in the test. The special Infinergy foam of the 6OX absorbs shocks particularly well, while the laterally flexible saddle frame also relieves pressure on the back. Touring bikers in particular will find plenty of support on the rear step on long Alpine climbs. Four widths and three elastomer hardnesses for the Active function offer an optimum choice for a wide range of bikers.

SQlab 6OX Infinergy Active 2.1 | from 284 g | widths: 13, 14, 15, 16 cm | price: 199.95 euros >> available here

An inexpensive, but comfortable and well cushioned long-distance saddle has Terry in the programme. The wide, flat rear offers plenty of space to change position from time to time. Even with the Fly Arteria Gel the pressure is almost optimally applied to the sit bones. The classic shape provides good support and a clear sitting position.

Terry Fly Arteria Gel | 297 g | Widths: Standard, Max | Price: 79,95 Euro >> available here

With the SMC Core 3D has Ergon has developed the ultimate sofa for comfort seekers - in a positive sense. The Koblenz-based company also relies on BASF's Infinergy foam and thus achieves outstanding damping values. The SMC effectively filters out load peaks and the perineum is perfectly relieved by the deep channel. The shape provides good rear support and offers plenty of room for the sit bones. However, the saddle is too heavy and too soft for long distances. It is also quite high.

Ergon SMC Core 3D | 349 g | Widths: S/M, M/L | Price: 159,95 Euro >> available here

Suitable cycling shorts

In the best case scenario, saddle and cycling shorts form a symbiosis and complement each other perfectly. Just like the saddle itself, thick, soft trouser pads can sag in the long run or, even worse, crease like a mountain on the buttocks. Gonso therefore incorporates the extremely thin and pressure-resistant padding from SQlab into its Go Bib. The German clothing label's price banger also impresses in terms of fit and comfort.

Gonso SQlab Go bib | four colours | padding thickness: men 6 mm, women 8 mm| price: 129,95 Euro >> available here

A concept all of its own Everve. With Ezero, the manufacturer from the Swabian Alb has completely banished the seat pad from the trousers by placing the right amount of padding in the saddle. On the one hand, this should ensure a better skin climate, but also less friction in the seat area. This can prevent skin irritation, especially on long rides. You can configure the right saddle on the website based on your area of use, weight and riding position. Practical: the saddle shell can be easily replaced in the event of a defect. Both products are manufactured entirely in Germany and Italy.

Everve Ezero | 4 saddle widths, 4 shell and 4 padding hardnesses | Saddle weight: from 167 grams | Price: 295 euros

The feet

While a large number of variables can improve comfort and performance in the cockpit and seat area, the options for the feet are limited. Numb toes or burning soles usually occur when the foot tires from pedalling and loses its natural arched shape. Cheap insoles without support for the arch of the foot exacerbate this effect. Ergonomic insoles usually have a so-called pad that supports the transverse arch and thus counteracts muscle fatigue. In addition, special insoles can reduce lateral knee movement and help to better transfer power to the pedals. Ergo specialists such as Ergon and SQlab offer insoles for different foot types.

The fitting experts from Gebiomised go one step further and promise more comfort, stability and performance with the Push Semi-Custom. Depending on the shape of your foot, you can choose the right model from three different thicknesses. After a short warm-up in the oven, the insoles can also be customised to the individual anatomy.

Gebiomised Push Semi-Custom | 3 support levels | thermoformable | price: 149 euros

A similar concept is pursued by Solestar with the Kontrol insole. The glass fibre insole is designed not only to support the arch of the foot, but also to transfer the leg's muscle power to the pedals more effectively thanks to its high resilience. The idea behind this: The less power is lost when pedalling due to the flex of the foot and shoe, the more power is ultimately converted into propulsion.

Solestar Kontrol | 2 foot geometries, 3 degrees of hardness| Price: 99 Euro >> available here

The cockpit

The cockpit is the third point of contact with the bike - and also the most complex. Tingling hands. Numb fingers. Tense shoulders. There are many adjustments you can make here to relieve pain.

Handlebars

The handlebars are often underestimated as an ergonomic component. For a long time, the wider the better. However, 800 millimetres is not only simply too much for most bikers, handlebars that are too wide also cause problems because the wrists bend more. The handlebar width should therefore be based on the rider's shoulder width. In addition, the wider the handlebars, the more backsweep (the backward bend of the handlebar ends) they should have.

SQlab has a large selection of carbon and aluminium handlebars in its range. The 3OX Carbon weighs 235 grams with a width of 780 millimetres. It has a backsweep of either 12 or 16 degrees. This provides optimum relief for the wrists. The low upsweep of 4 degrees relaxes the shoulders on long climbs. The 3OX is available with a 15, 30 or 45 millimetre rise for a perfect position on the bike.

SQlab 3OX | Weight: from 235 g | Width: 740 mm | Backsweep / Upsweep: 12°, 16°/ 4° | Price: 279,95 Euro

Also Ergotec now offers ergonomically shaped handlebars for MTB use. The Riser bar 30/31.8 has a backsweep of 12 degrees with a width of 780 millimetres. This should provide sufficient relief for the wrists of taller riders. Ergotec uses the standard 5 degree upsweep.

Ergotec Low Riser Bar 31.8 | Weight: 382 g | Width: 780 mm | Backsweep / Upsweep: 12° / 5°| Price: 112.90 Euro

A slightly different approach Newmen with the aluminium MTB handlebars. While the backsweep is a moderate 8 degrees, the handlebar ends point significantly further upwards with an 8 degree upsweep. This puts the elbows in a more active position and gives trail and enduro bikers more control on descents. On long uphills, however, this position can be tiring and lead to tension. Attention: Price banger!

Newmen aluminium MTB handlebars | Weight: 285 g | Width: 760 / 800 mm | Backsweep / Upsweep: 8° / 8°| Price: 60 euros

Statement from Tobi Hild, founder of SQlab:

In our experience, almost every biker needs more backsweep. This is because handlebars have become wider, which forces you to bend your wrists more to the side. This can irritate the median nerve in particular. If the hand position is correct, the line of force should pass through the handlebars when viewed from the side.

Inner-Barends

Handlebar ends were not a daft invention. They allowed the rider to change the grip position and thus relieve the strain on the hands. The modern and more inconspicuous version is called Innerbarends and, as the name suggests, is mounted on the inside of the handle. SQlab has the low-cost variant 411 2.0 made from
fibre composite material is even better adapted to the ergonomics of the hands and the weight has been reduced to 56 grams. Our measurements in the wind tunnel have shown that the small horns not only increase comfort, but also save energy. Depending on the situation, the speed increases by 2 to 5 km/h with the same effort.

SQlab Innerbarends 411 2.0 | 56 g | compatible with grips 711 2.0 and 7OX | price: 39.95 Euro >> available here

Handles

Handlebars and grips in particular offer potential for optimisation. Because round grips only have a very small contact surface, the ergonomics experts are trying to increase this. This is intended to relieve the hand nerves and prevent numbness. A large wing is rather counterproductive in technical terrain because it makes a secure grip more difficult.

SQlabs 7OX is considered the ultimate for trail and enduro bikers because it reliably relieves the carpal tunnel and distributes the pressure to the ball of the foot via the slightly flattened outer area. The very grippy rubber noticeably dampens vibrations, while the angular shape provides additional grip for the fingers.

SQlab 7OX | weight: 118 g (97 mm) | circumference: 97, 101 mm | price: 29,95 Euro >> available here

Also Ergon directs the pressure in the direction of the outer
outer ball and also corrects the hand position. The fingers find the texture of the GE1 Evo good grip off-road. The Ergon grip dampens a little less, but is pleasantly direct.

Ergon GE1 Evo | Weight: 109 g (32 mm) | Sizes: 30, 32 mm | Price: 34.95 Euro >> available here

The brand new Paw grip increases the contact surface thanks to a mini-wing and also prevents force peaks with its slats. A light edge with a grip zone for the fingers has been incorporated on the underside. This is intended to provide grip on the descent and save force. The Sport Grip is noticeably well cushioned and thus reduces the pressure on the sensitive nerve tracts.

Tatze Sport Grip | Weight: 106 g | Sizes: 32-34 mm | Price: 29,50 Euro >> available here

Statement from Janina Haas, ergonomics expert at Ergon:

Handles should distribute the pressure evenly over the available surface. The larger it is, the easier this is, because pressure is force per surface area. However, contact surfaces that are too large are a hindrance to sporty mountain biking.

Riding technique: How to master the pitfalls of a long Alpine stage

Narrow singletrail hairpin bends, high alpine terrain, endless descents. Alpine passes such as the Eisjöchl present real challenges for touring bikers. Peter Brodschelm from Fahrtwind reveals the most important tips for mastering them.

Basic position

The "gorilla" brings the arms into the ideal starting position: elbows turned slightly outwards and bent more as the speed increases. The upper body moves towards the cockpit. When riding slowly, on the other hand, there is little pressure on the handlebars and the upper body is upright. Important when riding in the basic position: The centre of gravity is in the middle of the bike. To be able to react as dynamically as possible to the terrain, it is generally better and safer to ride downhill in a standing position. The legs are almost stretched out and act as additional shock absorbers. If you squat too much, you waste a lot of holding power and restrict your manoeuvrability. The heels press down slightly when the bike is stationary, keeping the rear wheel on the ground in rough terrain and undulations. This noticeably improves bike handling.

Viewing direction

"Always steer where you are looking" is the rule here. This means that you should not look directly in front of the front wheel, but further ahead and scan the route for upcoming obstacles. Important: Your gaze should always continue to wander - parallel to the ride! This can be practised well with an old inner tube or a piece of string laid in a bend. With this anticipatory riding style, you will not only be faster on the trails, but also much smoother. Because, according to another rule: "Speed brings safety." The rotating mass of the wheels also stabilises the ride.

"The basis of the riding technique consists of two pillars: riding in the basic position and the direction of vision. This allows you to master 90 per cent of the trails." - Peter Brodschelm, riding technique trainer and tour guide

Cornering technique

When cornering, 85 per cent of success or failure is determined by your gaze. When cornering slowly (Fig. 1), there is little pressure on the handlebars and you look over your shoulder towards the exit of the corner. The bike follows your gaze, which continues to follow the trail from the apex of the bend. In fast corners (Fig. 2), on the other hand, the bike is tilted so far that the side knobs in particular take over the traction. The pelvis moves outwards and turns in slightly. The pedal on the outside of the bend is down, while the arm on the inside of the bend actively pushes the handlebars into the bend.

Drive heels

There is a risk of rolling over or touching down with the bottom bracket on steps or larger drops and when riding slowly. Peter demonstrates the following technique here (Fig. 3): Just before the edge, pedal explosively while standing - half a turn of the cranks - stretch your arms and move your centre of gravity backwards and upwards. Similar to riding a wheelie. The front wheel rises while the rear wheel rolls slowly over the edge (Fig. 4). With the right timing, both wheels land on the ground at the same time. When riding quickly, the bike is pushed forwards directly on the edge by stretching the arms under the body. The body's centre of gravity moves slightly backwards so that both wheels touch the ground at the same time when you land.

The perfect choice of line

"Always look for solutions, not problems!" This statement from riding technique coach Peter Brodschelm is engraved in Albert's brain. The focus should always be on the optimal route, not on possible obstacles. Especially in the first third of the descent from the Eisjöchl, the terrain is high alpine and blocked. Albert's only focus here is on the ideal line! Then there is the steep gradient: The body's centre of gravity should be behind the saddle, through the pedals and into the ground. This takes pressure off the front in slow bends and makes manoeuvring easier.

This also minimises the risk of going over the handlebars when starting off on steep sections (below).

Peter Brodschelm, touring guide and riding technique trainer

Albert has already internalised the most basic movements on the bike. However, his riding technique is rather old-school and is based on the bike geometries of the 90s and 2000s. The aim now is to adapt his skills to the geometry of his modern bike.

And so it goes on:

The training plan is in place, the riding technique is right. Now it's the home straight for Albert. The final challenge on the Eisjöchl is just a few weeks away. Read in BIKE 8/2023 (on newsstands from 4 July) how Albert fared on the 3,000 metres of altitude.