These tips will help you manage the high mountain tour on your bike:
1. REFRESH (photo above)
Flat legs after the tour? Cold water will freshen them up again. For example, stand in a small river (up to your thighs) and stay in the water for 15 minutes. The cool water increases the venous return flow of blood. This helps injured and damaged structures in the muscles to recover more quickly.
2. BIKEFITTING
The bike biometrics/bike fitting service optimises your position on the bike. So that your bike can be perfectly adapted to you, a fitting should start with determining the current state of your muscular abilities and your bike position. The fitter then adjusts the geometry using the Q-factor, posture and height of the saddle, pedal and handlebar position. The fitter should adjust the bike to the required needs, such as specifically for long tours. In addition to biometrics, you will usually also be given a strengthening and stretching programme to get your body fit.
3. CORRECT DRINK
After 30 minutes, start drinking about 200 ml every 15 minutes. In addition to carbohydrates, the bottle should also contain electrolytes. Tip: If you only have water in the bottle, add a pinch of salt.
4. CORRECT EATING
On strenuous tours, you should consume 80 grams of carbohydrates per hour. This is not a small amount, but it makes sense for all efforts over three hours. Ideally, you should use special bars, gels and drinks. These are immediately absorbed into the bloodstream and counteract hypoglycaemia. Important: Test the products beforehand.
5. TEMPERATURE MANAGEMENT
Heat and cold can have a considerable effect on performance - especially in a negative way. From a purely physiological point of view
you develop the best endurance values at 16 degrees. In conclusion, this means that anything above or below this temperature requires adaptation. Therefore, always take suitable clothing with you (especially for rain) and avoid the midday heat.
6. HUT EATING
During your lunch break, you can relax and top up on energy and water. Ideally, you should eat quickly digestible carbohydrates such as Kaiserschmarrn, rice, potatoes or pasta. A non-alcoholic beer or juice spritzer is suitable for drinking.
7. OVAL CHAINRINGS
The egg-shaped blades are more than just an advertising gimmick. The asymmetrical shape reduces pressure peaks and therefore also the torque. On the mountain, this means that you have less strain on your knees and that the power is channelled more effectively. Tip: Ride the blades before the big tour so that you get used to them.
8. CLIMB BETTER
If you want to be better on the mountain, you should train specifically for this. Intervals are ideal for this. For example, ride at 85 per cent of your maximum heart rate for 3 x 15 minutes. If you want to know more about how to get better uphill, you will find the answers in "Faster uphill on a mountain bike". Here, the trainers of marathon ace Markus Kaufmann reveal how to become mountain-fast. Price: 16.90 euros, Delius Klasing Verlag.
9. NECK RELAXATION
Your neck muscle is constantly tensed when you are on the bike. This muscle is not designed for this, which is precisely why so many athletes complain of tension in this region. To release the tension, you should give the muscle the stimulus it knows: briefly tense and relax. All you need to do is pull your shoulders up and let them drop. Do this five or six times and it will relieve the pain.
10. BACK TRAINING
It is not uncommon for athletes to complain of back pain when cycling uphill. On the one hand, this has to do with the sitting position and the crank length, but also with the muscle strength in the back. To avoid pain, it is sufficient to do a light workout three times a week. For example: 4 x 2 min. arms and legs raised in a prone position.
