There are hundreds of different routes across the Alps, but at the beginning there is always the fundamental question: guided tour or self-designed route? In principle, the route via the organiser is easy. Select the route on the organiser's website, click on "book" and you've already set your seasonal destination. The average price is 1100 euros. Of course, you have to train yourself and you also need equipment. However, the guides will take care of everything else. The guided tour is the best choice for bikers with little time, little alpine experience or a lack of mates. However, choosing the right route can be a challenge, especially for newcomers to the Transalp. Make sure that the tour includes as many of the highlights as possible that are described on the following pages. For others, on the other hand, the appeal lies precisely in the variety of possibilities: there is practically no path, pass or trail in the Alps that has not yet been travelled. Compared to the past, this simplifies planning immensely.
If you take the path of the self-planners, you no longer have to be Andi Heckmair, Uli Stanciu or Achim Zahn to find an exciting route. The Alpine pioneers still had to try out every route - despite having the best map knowledge. Today, almost every trail has been tested for its rideability and is offered for virtual rides on websites such as YouTube. But you not only have to take care of the route and navigation, you also have to book accommodation, organise luggage transport and return transfers. There are also books, road books and tour portals on the Internet with fully prepared routes - thanks to GPS, you can set off straight away. And the bottom line is that a self-organised crossing of the Alps is around 400 euros cheaper than a guided one.
In our Transalp Special on the following pages you will find everything you need to make your Transalp perfect...
You can read this article or the entire BIKE 1/2017 issue in the BIKE app (iTunes and Google Play) or buy the issue in the DK shop reorder:
THE CLASSIC TRANSALP ROUTES
Crossing the Alps under your own steam is the dream of many bikers. Bite through, enjoy, immerse yourself in a tremendous landscape. But where exactly should the route lead? We have a few suggestions.
A "real" Transalp tour leads across the Alps, usually from north to south. The route should - even in the main Alpine ridge - be as continuous as possible and lead through scenic highlights on every stage. From Garmisch to Lake Garda, for example, would be a typical classic tour. It crosses the main ridge without a carrying passage at the Zillertal Pfitscherjoch, makes an extensive panoramic loop through the Dolomites and ends at the favourite destination of all Alpine crossers, Lake Garda. As a normal touring cyclist with an average level of fitness, you can complete this route with a total of around 400 kilometres and 11,000 metres of altitude in seven to eight days. Completely under your own steam, of course.
But there are no limits to your imagination and fitness. You can also get from Garmisch to Lake Garda on the Via Claudia with only 3000 metres of altitude. Others add the Eisjöchl or Madritschjoch to their altitude profile as highlights and celebrate 20000 metres of altitude on Lake Garda. If you also change the start and/or finish point, the network of trails branches out ad infinitum. So you need to know a bit about the Alps to make a good choice of route. Regardless of whether you book with the organiser, download free GPS tracks from the Internet or click together a route with the Transalp book by Uli Stanciu. Here are the scenic highlights that simply have to appear in classic Alpine crossings.
- The great Karwendel valley (1) is certainly the most beautiful start to a Transalp. From Scharnitz, the gravel track mostly runs gently up to the Hochalmsattel past imposing limestone walls.
- There are only a few main ridge crossings that are really completely rideable. The easiest route is the Fernpass-Reschenpass combination. Followed by the Pfitscherjoch in the Zillertal and the legendary Brenner border ridge (2).
- They are among the most beautiful mountains in the world and still tell goosebump stories about the First World War: the pale Dolomites (3) are a must on a classic crossing of the Alps. However, they add quite a lot to the altitude metres of a tour. Steep climbs on often rough scree are normal here. The best passages: Fanestal, Forcella Ambrizzola, Val Venegia, Porta Vescovo, Alleghe, Sella, Seiser Alm.
- The Eastern Alps have only one four-thousand-metre peak, and it towers above the Engadine: the Bernina (4049 m). You can't get close to the summit, but the landscape around it, with its many glaciers, lakes and flow trails, is very reminiscent of Canada. Alpine crossers heading for Lake Como pass through here.
- There are bikers who tackle a crossing of the Alps just to experience the Val d'Uina (5) live. Near Scuol, the trail has been carved into the rock as a gallery over a length of more than 1000 metres. Due to the high risk of falling, you are only allowed to push your bike here. But the experience is fantastic and the scenery is extremely photogenic.
- As is always the case: when the beautiful Val Mora When the Val Müstair was discovered by a traveller crossing the Alps, it was still one of the loneliest valleys in the Alps. Today, many organisers pass through here with their groups. And rightly so: although the road here is only gravelled, it is almost flat through the magnificent high valley - apart from a few small intermediate ramps.
- 2500 metres of altitude in one go! Passionate bikers like to build the 2895 metre high Eisjöchl as the queen's stage of the route. However, the mountain trail was completely rebuilt four years ago and is now rideable even on the last 900 metres of altitude.
- As if the mountains had once been blasted off the Dolomites and simply thrown onto the other side of the Adige: Visually, but also geologically, the Brenta is actually related to the famous pale mountains. Pinnacles of rock tower vertically into the sky here, surrounded by dense forest that is home to the Italian brown bear project. Unfortunately, there are only a few traverses that make sense for bikers. One of these is the Passo Bregn da L'Ors.
- The destination is almost as important as the route itself. 80 per cent of all Alpine crossings end at the picturesque Lake Garda (4). If you want to try something new, you'll be surprised at how nice it is to celebrate on Lake Maggiore or Lake Como.
ORGANISER
The range of guided Alpine crossings on offer is huge. The prices for the supposedly same tour often vary greatly - although this is usually due to the very different services on offer. For example, a support vehicle not only transports luggage, but also spare equipment and can also be used as a shuttle in an emergency if a participant wants to take a day off.
The accommodation also ranges from huts with half board to 4-star hotels. When booking, be sure to consider the size of the group. There should be no more than ten participants. However, more and more organisers are also offering their tours as a "self-guided" version. You will receive a GPS device with the route, go on the tour individually, but are allowed to use the luggage transport, accommodation and return transfer.
Here are the addresses of the main Transalp organisers:
" www.alpencross.ch
" www.alpenevent.de
" www.go-alps.de
" www.alpstours.eu
" www.appi.at
" www.beitune.de
" www.bergbiken.de
" www.bergfuehlung.de
" www.bikealpin.de
" www.bike-explorer.ch
" www.dav-summit-club.de
" www.go-crazy.de
" www.guiders.de
" www.joko-biketours.de
" www.level-v.de
" www.mtb-fahrtwind.de
" www.multicycle-tours.de
" www.serac-joe.de
" www.transalptours.de
" www.top-mountain-tours.de
" www.ulpstours.de
THE EASY TRANSALP ROUTES
Less than 1000 metres of elevation gain per day and no technical scary moments - even beginners can attempt an easy crossing of the Alps.
No endless ascents, no rough trails - an easy crossing of the Alps leads gently through the valleys on gravel and tarmac. Transalp beginners and mountain bikers who want to get to their destination quickly can enjoy these routes. Their advantage: the snow melts much earlier in the valley than on the pass crossings above. Instead of having to wait until the end of June, you can often start a ride south at the end of April or switch sides late in autumn. Disadvantage: If you stay in the valley, you can only see the panorama from below. But you can spice up and extend these routes as the mood takes you. The Via Claudia leads through places where a detour would be worthwhile at any time - for example in the Vinschgau Valley or in Bolzano. However, the choice of easy Transalp routes is very limited: there is really only the Via Claudia and the Pista del Sole. There is a lot of cycle traffic on both traverses - mountain bikers share the routes with trekking bikers.
1 Via Claudia Augusta 345 km / 3857 metres altitude / 5 stages
From Ehrwald through the Lechtal, Inntal and Etschtal valleys on easy cycle paths to Lake Garda. The longest climbs are at the Fernpass (1266 m) and the Reschenpass (1504 m). Many tour operators have this route in their programme, but the route is also relatively well signposted and heavily frequented. GPS data: www.bike-gps.com
2 Pista del Sole 415 km / 4823 m elevation gain / 5 stages
From Munich to Lake Garda: The only really serious, longer uphill section awaits at the 1370 metre high Brenner Pass. After that, it's almost all downhill on the newly built cycle path to the south. This route can be spiced up nicely with a detour over the Brenner border ridge. GPS data: www.bike-gps.com
THE SHORT TRANSALP ROUTES
Short and crisp, but substantial. A short Alpine crossing is suitable for a long weekend and concentrates on the highlights.
Attention: Short does not necessarily mean easy. It does make a difference in terms of fitness and seat flesh whether you spend eight or just three to four days in the saddle. But even a short crossing of the Alps should cross the main Alpine ridge to just about pass as a "real" Transalp. On a short tour, you fillet out the most strenuous part of a crossing of the Alps. This means that the climbs are long, steep and rocky. But you are also dealing with the most scenic part - ergo: the views from the very top are gigantic and the descents are sometimes epically long. You should definitely have good riding technique - the trails in the high mountains are challenging and often exposed. But if you can save a few days and many kilometres compared to a classic Transalp, then you can also invest the saved energy in more exciting trails, crisp climbs and challenging downhills.
1 Landeck - St. Moritz 170 km / 4300 metres altitude / 3 stages
This Transalp-Quickie also leads through the Alta-Rezia region, but crosses other passes. From Landeck, the route heads up the Inn Valley to Nauders. From here it also goes into Val Mora, but then continues over the Alpisella and Trela passes to the famous flow trails on the Bernina (photo). Guided tour from
www.ulpbike-tours.de
2 St. Anton - Poschiavo 187 km / 5567 m elevation gain / 4 stages
Three 1000 metre climbs await on this short Transalp classic. The rewards are the super trails of the Fimberpass, Pass da Costainas and Bernina. The Val Mora and the Passo Val Viola also offer impressive scenery. The tour is a concentrate for fans of high mountain trails. Info and GPS data: www.bike-gps.com
TRANSALP ROUTES FOR EUNDURO BIKERS
A Transalp without breaking a sweat? It's not that simple. With the Enduro-Transalp, lifts and shuttle buses only shorten the climbs. And planning such a route is much more complex.
Enduro bikers have also long since discovered the adventure of crossing the Alps. However, there is a higher goal for them in addition to great scenery: the aim is to experience as many epic trail descents as possible. On the other hand, long valley rollers and metres in altitude that would be gruelling on heavier sports equipment are shortened wherever possible with lifts and shuttles. So even with this variant, you can't do it completely without metres in altitude.
The route with lift integration naturally requires a lot more planning and logistics. It is therefore best to book this option with the organiser. The organiser quickly converts the accompanying bus into a shuttle and has often negotiated an access permit with the Alpine regions. However, if you prefer to plan it yourself, you will have to spend some time researching, as not every lift marked on the map also operates in summer or transports bikes. However, the lift companies, especially in ski resorts such as Ischgl, Engadin or Livigno, have long since recognised that there is good money to be made from bikers. However, the lifts should of course also fit into a Transalp route in a sensible way. To do this, you sometimes have to accept a somewhat unnatural detour. On the main ridge, however, things get difficult. You are not spared pushing and carrying passages here. Be careful in Italy, by the way: here you are allowed to take a seat in even the most rickety chairlift, but often only if the bikes have less than 160 millimetres of suspension travel.
From Ischgl to Lake Como
Ischgl is probably the best starting point for an Enduro Transalp, as the Idjochbahn cable car takes you a long way up the main ridge. It drops off the Transalp aspirants at an altitude of 2740 metres and the ride into trail adventure land can begin immediately. You rock over to the Salaaser Kopf on ingenious ridge paths until the Fimberpass forces you to push briefly before its ingenious trail descent. In this pattern - gondola, ride, push and then into the long downhill trail - the following stages continue over the Viola Pass, the Val Poschiavo and over the Piz Nair near St. Moritz to Lake Como. The trail over the now iconic Tracciolino awaits just before you jump into the bathing water. Total distance: 335 km / 6450 metres uphill / 13500 metres downhill / 5 stages. Price incl. half board, shuttle and luggage transport: from 1400 euros. Info: www.trailxperience.com
From Mont Blanc to the Mediterranean
In eight days, 18,000 metres downhill - on the rough, natural high mountain trails of the Western Alps. Even the descents take a lot of energy. Nevertheless, you are not spared uphill passages here either. An average of 1000 metres in altitude await you every day, which is particularly painful on the last few metres to the pass. But at least you start the descent well warmed up. The highlights along the way: Col du Grand Ferret, Col de la Seigne, Col d'Encombres, Pic Malrif and the Ligurian border ridge. Each of these still largely unknown passes awaits with a never-ending downhill trail. Many of them can be ridden well with intermediate riding technique, others require a feeling for the rough stuff. Total distance: 8000 metres uphill / 18000 metres downhill / 8 stages. Price incl. half board, shuttle and luggage transport: from 1400 euros. Info: www.powder-trails.de
These organisers offer special enduro, freeride and trail routes across the Alps. As the groups of four to seven participants are much smaller than on normal classic tours, it is advisable to book early.
Tip: If a tour is already fully booked, many organisers also offer individual routes for groups of a certain size. Simply tell the guides a few of the highlights presented here and they will design a route for you that makes as much sense as possible. Even with luggage transport if you wish.
" www.bikexperience.de
" www.biketours-oberstdorf.de
" www.die-rasenmaeher.de
" www.joko-biketours.de
" www.mtb-fahrtwind.de
" www.level-v.de
" www.powder-trails.de
SIeben highlights for enduro bikers
1 Val Müstair
Completely new trails have been created in the former smugglers' mountains. Info: www-altarezia.eu
2 Livigno
Lifts and flow trails in all directions - and also located in the main Alpine ridge. It's also worth taking in a section or two of the new Tutti Frutti Trail here before heading over to the trail connection to the Bernina Pass.
3 Madritschjoch (3123 metres)
It is considered the highest, drivable pass in the Eastern Alps. A real slog! It's better to take the cable car from Sulden. The last 400 metres in altitude have to be pushed. One of the best trails in the Eastern Alps awaits at the top!
4 Plan de Corones
The trail mountain just before the Fanes Valley. Several constructed descents await on the South Tyrolean panoramic mountain. Circling down the winding Herrensteig trail is great fun.
5 Val Poschiavo
From the Bernina Pass, one of the brilliant flow country trails leads down into Poschiavo. Once you arrive in Poschiavo, however, it's better to get on the Rhaetian Railway, get off at the Bernina Pass and take on the Engadin trails.
6 St. Moritz
Great flow from Corviglia, through Val Suvretta and down from Piz Nair. The top trails should not be missed on an enduro transalp towards Lake Como!
7 Pale di San Martino
The plateau with the Rifugio Rosetta can only be reached by lift. A super trail awaits behind it.
TRANSALP ROUTES FOR REALLY TOUGH BIKERS
Some only warm up when their breath tastes of blood and their legs are burning with lactate. Tour and race organisers also have a small but fine range of options for this clientele.
BIKE-Transalp
Seven days, 1,200 bikers, one goal: the BIKE Transalp is a collective endurance race and the mother of stage races. The route from Imst to Riva (2017) leads through impressive landscapes. The route is signposted and luggage is transported. This allows the teams of two to concentrate fully on the race. www.bike-transalp.de
From east to west
In terms of distance, it's the toughest thing you can do in the Alps: crossing the entire Alpine arc from Salzburg to Ventimiglia on the Mediterranean. However, a guide told us that once you've found your rhythm, the 1600 kilometres and 43265 metres in altitude can easily be completed in 24 days. Info: www.mtb-fahrtwind.de
Western Alps Cross
At the height of Lake Geneva, the Alps bend towards the Mediterranean. From here, Mont Blanc and its four-thousand metre peers tower up. The weather here is particularly harsh, the trails are often rough and eroded, and every day there is at least one tough climb with a push section. But: the adventure factor is at its highest here! For booking addresses, see the list of organisers below.
These are the best addresses for all those who would give anything for a magnificent panorama with a super trail descent - and then have to:
" www.alpstours.eu
" www.beitune.de
" www.bikealpin.de
" www.mtb-fahrtwind.de
" www.seracjoe.de
" www.transalptours.de
" www.lukasstoeckli.ch
" www.powder-trails.de
THE PLANNING
Where to sleep, when to set off and: How do you actually get home again? It's worth taking care of these important details as early as possible.
Find a passenger
You should never start a crossing of the Alps alone. This is because from an altitude of 1200 metres, your mobile phone no longer has reception and you would be completely on your own in an emergency. A group of three to five bikers is ideal. In the event of a fall, one person can stay with the injured person while the others get help. If there are several riders, on the other hand, the risk of a breakdown increases and the stop at the hut takes considerably longer. These are all things that can cost nerves on a guided tour with eight to ten participants.
The best touring time
The optimum time window for Transalp tours is relatively small: mid-June to mid-September. Before then, there are often stubborn remnants of snow on the northern sides of the highest passes. At the end of September, it can still be nice and warm during the day, but the days are now much shorter. Early in the morning, frost can be expected at higher altitudes. In July, on the other hand, there is the greatest risk of thunderstorms. The best way to avoid this is to start early and reach your accommodation before 4 pm. Keep an eye on the weather forecast every day: if a cold front approaches with a thunderstorm, there may even be a winter interlude in August.
Accommodation
Some people prefer to sleep in the valley so that they can warm up the next day with an ascent, while others love the morning silence on the mountain. The advantage of staying overnight in a hut is that you can go to dinner in the evening in your jogging trousers and flip-flops and have like-minded people to chat to. Many formerly simple huts along the relevant Transalp routes have now also been upgraded. Double rooms with bed linen and showers are almost standard, but also come at a higher price. If you have booked a luggage shuttle, it is better to spend the night in the valley, as not all huts are accessible by car. It is best to book accommodation in advance so that you don't have to look for an alternative after a long stage. On the mountain, this is often associated with painful extra metres in altitude.
Luggage transport
Eight extra kilos on your back is not everyone's cup of tea. Neither is a week in the same washing. Perhaps you have someone in your circle of friends who would like to accompany the tour by car and shuttle your luggage from accommodation to accommodation. If you book a so-called "self-guided tour" with the organiser, you can often also book luggage transport. Others, on the other hand, can afford the service of taxis, as the stage locations are often not that many kilometres apart by road. Sometimes there are only 20 or 30 kilometres between them.
Return transfer
There are now several taxi companies that specialise in the return transport of people crossing the Alps. However, the dates are quickly fully booked in the peak season from July to August. If your preferred date is already booked, you can still try the Transalp organisers. Some of them charter large coaches for their customers and often still have places available. These are mainly reserved for "self-guided" customers, but if you ask nicely, you may still be able to secure a ride home. Price: around 70 to 90 euros, see addresses on the right. The return journey by train is less convenient. In Italy, you have to pre-book bike transport and will be directed to trains with bike compartments. But these only run at night. However, if you disassemble and pack your bike, with a bit of luck you can also travel on a normal train without a reservation.
The most convenient return transfer is of course by shuttle bus. It is best to return to the classic Transalp start locations such as Garmisch, Oberstdorf and Mittenwald. However, individual start and finish locations are usually possible for an extra charge. Groups of five or more people often get a discount. However, it is important to book early!
" www.appi.at
" www.bike-n-guide.de
" www.bikeshuttle.at
" www.bikeshuttle.it
" www.fahrservice-sued.de
" www.go-crazy.de
" www.joko-bikereisen.de
" www.mybikeshuttle.de
" www.no-limits-sportreisen.de
" www.sportshuttle.de
" www.bikeshuttletorbole.com
" www.transalptours.de
" www.ulptours.de
LITERATURE
EQUIPMENT
When crossing the Alps, you carry as little as possible. The equipment you lug over the mountains must be highly functional and, if possible, broken in for a few months.
Backpack: 30-litre backpack or bike pack?
It's the luggage issue that puts many people off crossing the Alps. Sure, the rucksack presses you into the saddle, weighs you down on every climb and pushes you on the descents. This makes it all the more important that it weighs no more than eight kilos when packed and fits perfectly. If you are still worried about back problems, you should think about bike packing. Storing heavy items in the frame triangle is a good idea, but may hinder you on a carrying passage. Try it out! Tip: Put everything that needs to stay dry in plastic bags - even if your rucksack has a rain cover.
Short or long rain trousers?
Short rain trousers are quicker to put on because you don't have to take your shoes off. And the protection is worthwhile even if there is no shower. Not only because otherwise your cycling shorts will get wet and dirty. Otherwise, fine sand particles will work their way into the seat pad and could rub against your skin like sandpaper.
Shoes: clickies or flat pedals?
It depends on what you're used to. However, you can achieve thousands of pedal revolutions when crossing the Alps. If cleats and clipless pedals are perfectly adjusted, this is the best way to prevent knee pain. Power transmission is also more efficient, saving energy.
The flat pedal combination, on the other hand, is more comfortable and gives many bikers a feeling of safety on descents, as there is no need to unclick in tricky passages. Uphill, however, the feet are often unnoticed askew on the pedals. After hours of leaning at an angle, your knees will eventually give out. If you opt for clipless pedals, the soles of your shoes should have a non-slip tread and the cleats should be recessed so that you don't slip when carrying your bike.
TOOLS
As you are often on your own on a Transalp, you should be prepared for emergencies. With this small tool kit, you can help yourself out of almost any predicament.
- Mini tool
- Air pump (2 per group)
- Damper pump (1 per group)
- Leatherman (1 per group)
- 2 spare inner tubes
- repair kit
- adhesive tape
- chain lock
- Brake pads
- Cable ties
- Spare derailleur hanger
- Chain oil
- Spare cleats
- Spare spokes (correct length!)
- 2 shift/brake cables
Save weight
As with tools, you only need other things in the group once or twice. For example, shampoo (also for washing jerseys), maps and batteries. Distribute these items evenly among all the rucksacks.
PACKING LIST
What you have
" Helmet
" Bike goggles
" Functional undershirt
" Jersey
" Bike trousers
" Socks
" Bike shoes
" Gloves
In a rucksack (25-30 litres)
" Spare bike trousers
" Spare jersey
" Change of undershirt
" Arm warmers/leg warmers
" Rain trousers (short)
" Rain jacket
" Light leisure trousers
" Fleece jacket/jumper
" T-shirt
" 2 pairs of pants
" 2 pairs of socks
" Flip-flops/cottage shoes
" 2 drinking bottles
" Mobile phone (+ charger)
" GPS device (+ batteries)
" Hut sleeping bag
" Bars / gels
" Cash, ID card
" Tools (see right)
Body care (25-30 litres)
" Small towel
" Toothbrush
" Shampoo, toothpaste
" Razor
" Comb
" Deodorant
" Sun cream
" Earplugs
TRAINING
The good news is that you don't need a special training plan to complete a crossing of the Alps. But your fitness level should be right and the bike must be perfectly adapted to you.
You don't want to win a race. Your goal is to sit in the saddle for several days in a row, crank up a long climb every day and rush back down into the valley on the other side of the mountain without crashing. If you want to enjoy the tour, you need a good base and, most importantly, strong core muscles. The sore points of an Alpine crosser are the bum, back, neck and knees. No matter how good your condition is, if you experience pain in one of these problem areas on the way, the tour could be over before you have seen the main Alpine ridge. Winter is the best time to check and adjust all the details on your bike. When you get back in the saddle for your first training ride in the spring, any postural faults won't become ingrained again straight away.
1 In winter
Use your bike-free time for movements that work as many muscle groups as possible. Especially the core muscles that are neglected when cycling. This compensates for imbalances and strengthens the back. The weight of your rucksack will then cause far fewer problems in summer.
Fitness sports such as cross-country skiing and ski touring will help you to keep your form from autumn into next spring. And what you don't put on fat now, you don't have to work off again before the start of your tour.
2 From spring
Start with easy training rides. When pedalling casually, check whether the newly adjusted riding position can be optimised. Newly purchased items such as saddles, trousers and rucksacks can also be broken in well now. Gradually extend the length of your tours over the coming weeks, but without increasing the intensity. This is what the experts call basic long-distance endurance. This will prepare your body for the long Transalp stages. It learns that it should draw the necessary energy from the stored fat cells.
3 Six weeks before
By now at the latest, you should have all the equipment you need so that you can familiarise yourself with it. Choose tours with long, steep climbs for the weekend and ideally ride them with a fully loaded Transalp rucksack. This way you can adapt your riding style to the additional weight and if there is still something to optimise, you will notice it quickly. In this way, you will train your strength endurance, which will help you over the mountain on the Transalp. Important: One week before the start of your tour, take it easy again so that your body can recover.
Quick help for pain
Tense neck
Possible cause: a seat position that is too stretched out. Raising the handlebars (stem, spacer) could help. This way you will sit more upright and the rucksack will no longer push into your neck.
Stinging in the knee
Possible cause: Saddle too low or incorrect cleat position. Increase the leg extension and possibly move the saddle slightly backwards. Do the cleats on the shoe still fit perfectly? Ride in low gears on hills and protect your knees from the cold!
Twinges in the lower back
Another possible cause could be a sitting position that is too stretched out. Is your bike frame perhaps too big? The rucksack often sits at an angle or too high up. Make sure the saddle is in a horizontal position!
Sore buttocks
Pressure pain on the sit bones is completely normal after the first ride. If this pain keeps recurring and is accompanied by sore spots, you should think about an ergonomically adapted saddle. Or about buying new bike trousers - which you wear without pants, of course. Also rule out the possibility that you are sitting too high.
Transalp training, tactics, mental tricks: you can find a fitness programme on our website. www.bike-magazin.de/ Webcode: #32393
Gitta Beimfohr
Editor
