- On your body you wear:
Helmet, goggles, vest, jersey, gloves,
bike trousers, socks, bike shoes, possibly a heart rate monitor with chest strap.
- In the rucksack (25 to 30 litres):
A change of clothing for cycling, i.e. a jersey, a vest, a pair of trousers, a pair of socks, leg warmers, arm warmers, a rain jacket, socks, a thin fleece jacket and a bonnet for under the helmet.
- For the evening:
Two pairs of underwear, one or two T-shirts, light trousers, light shoes (slippers), two pairs of socks.
- Personal hygiene:
A small towel, a small bottle of shampoo, a comb/brush, possibly a razor, buttock cream, sun cream, deodorant, toothpaste, toothbrush.
- Orientation:
Maps, batteries (GPS), road book.
- Spare materials and tools:
Multi-tool with chain riveter, two spare spokes, two inner tubes, spare brake pads, repair kit, a small bottle of oil, a mini pump, a shock pump if necessary.
- Extra:
Digital camera, first aid kit, mobile phone, charging cable, cable lock.
Sleep well
Rustic hut, guesthouse or comfortable hotel in the valley - you should think carefully about where you want to stay before you start your tour and make sure you make a reservation so that you don't find yourself standing in front of closed doors after a tough stage.
Our tips:
1. start your tour during the week. At the weekend, the organisers set off with their groups and fill the beds.
2. in the week around 15 August (Italian public holiday "Ferragosto"), all accommodation in the Italian Alps is fully booked. Plan your route accordingly!
3. if you choose guesthouses and hotels: Book with half board, then you won't have to look for a restaurant in the evening.
Drink a lot
Hydration pack or bottle? On a Transalp, definitely the water bottle! It doesn't put any extra strain on your back, doesn't leak in the rucksack and is easier to fill.
Can you drink spring water? If it is not contaminated by cows: yes. However, it does not contain sodium (important for athletes).
A beer in the evening? A beer is fine. However, large amounts of alcohol delay the body's regeneration. It is therefore better to drink apple spritzer, non-alcoholic wheat beer, cola or water before longer stages!
Daily schedule
No matter which route you choose across the Alps - few people are used to spending several days in the saddle. Here are our tips on how you can pedal with renewed vigour every day:
- Take it slow
Especially in a group, it's easy to get carried away by the pace of others. Ride with a heart rate monitor and follow your basic heart rate. This is the only way to make it to the finish!
- Start early in the morning
You'll be surprised how much time you spend getting dressed and undressed, taking photos, getting out, orientating yourself, resting and filling up with water. If you then have a breakdown ... Plan so that you have reached your stage destination by 4 p.m., then you will also escape the thunderstorms!
- Regenerate for the next stage
- Roll out the last few metres of the day at a relaxed high cadence
- Drink carbohydrate-rich drinks (apple spritzer) as soon as you arrive to replenish your glycogen stores
- Eat: Pasta, rice, potatoes, vegetables and lean meat or fish are particularly suitable
- Bike check: Check the brakes, gears and suspension for proper function in the evening and feel the tyres for cuts and thorns so that you are not surprised in the morning by a creeper
- Sleep: Eight to nine hours is ideal. Put your legs up before going to sleep: lie on your back with your legs against the wall (20 seconds), then stand up again, alternating several times. This accelerates the removal of metabolic waste products. Also: light stretching of arms, legs, back and torso.
- Before switching off the lights, take a look at the map and look forward to tomorrow!
