Already online are our reports on the big BIKE Mission 3000:
1 Endurance training
Status quo
The BIKE Mission 3000 involves 3000 metres in altitude. Endurance is certainly the key component here. Albert's hobby triathlon past ended rather badly after knee problems and the subsequent corona pandemic - during which he was mainly responsible for his children in addition to his job. However, Albert has at least one middle-distance triathlon to his name. So he is not starting from scratch. Albert currently rides his bike or roller bike once or twice a week for around one to one and a half hours. During the summer months, Albert also uses his commute to work - which is almost 60 kilometres one way - to train once a week.
Goal
In addition to 3000 metres in altitude, Albert also has to cover almost 90 kilometres in the BIKE Challenge. In order to complete this mammoth distance, a high level of basic endurance (GA1) is required as a foundation. Albert will mainly train this with long tours in the lower heart rate range (70-85 per cent of the anaerobic threshold) - supplemented by targeted power intervals in the medium heart rate range GA2 (85-95 per cent of the anaerobic threshold).
2 More strength for the whole body
Status quo
Just a few years ago, bouldering and climbing were regularly on Albert's list of activities. Both are excellent alternatives to biking because they strengthen the entire body. However, his extensive training for the triathlon middle distance robbed him of the time for this. Regular strength training has also often been successfully "sabotaged" by his children, and Albert lacks the motivation to do strengthening exercises in the evening after eating with a full stomach. Instead, he has been hunting for rings with his compound bow for almost a year now and, in addition to improving his ability to concentrate, he also "unconsciously" trains his back and shoulder muscles.
Goal
During the long and relatively constant ascent of the BIKE Mission 3000 up to the Eisjöchl, strength endurance in the leg muscles plays a central role. Targeted exercises at home, such as squats with your own body weight, are designed to improve leg strength. At the same time, Albert's core and back need to be strengthened. At an altitude of 3,000 metres and with a rucksack as ballast, his back has to do a lot of holding work.
3 Riding technique for getting back into biking
Status quo
Ten years ago, Albert swapped his mountain bike for a triathlon time trial machine and a racing bike as a training partner. After a lengthy injury, he first had to give up running and then swimming due to the coronavirus restrictions. What remained was racing cycling and rollerblading. When his mate recently put a test bike under his bum and took him on a tour, Albert took a liking to biking again. In terms of riding technique, however, he was still at the very beginning when he got back on his bike. However, the Eisjöchl is considered a tough Transalp opponent and demands very good bike control both uphill and downhill!
Goal
On the ascent, the last 900 metres up to the Eisjöchl are particularly challenging: a single trail laid out in hairpin bends. The low speed in combination with the tight bends requires a high degree of balance, weight transfer and cornering technique. At the same time, the fast descents on gravel require not only an optimal position on the bike, but also sensitive fingers on the brakes. A riding technique course is designed to teach our BIKE Mission participants the necessary skills.
4 BIKE Mission 3000: Nutrition is also important
Optimum nutrition is also crucial for the success of the BIKE Mission 3000. That's why we will keep a close eye on what ends up on Albert's plate.
Status quo
At the moment, Albert weighs around 74 kilograms and is 1.83 metres tall. This does not make him a mountain flea, but it is within normal limits. Albert does not favour any special diet. However, a balanced diet is difficult to achieve with the two children - pasta in a wide variety of flavours is on the menu almost every day. Generally speaking, Albert doesn't overeat, and he says he's not a "sugar junkie" either. Alcohol consumption is also rather harmless, with one or two beers a week and the occasional glass of wine in the evening. Albert tends to neglect breakfast: He either skips it altogether or just has a pretzel. During the day in the office, time constraints mean that a ready-made salad from the chiller cabinet is usually the only thing on the menu.
Goal
In theory, every kilo counts on the mountain: the lighter, the better. Of course, this also applies to the route to the Eisjöchl. Nevertheless, Albert should not go hungry during the BIKE Challenge and lose the fun of eating. For health reasons and in view of his family and work commitments, a strict diet with weight loss would hardly be feasible and would be counterproductive - it would put additional stress on the body. In addition to a balanced and wholesome diet, we nevertheless want to optimise his diet in view of the upcoming challenge. On the one hand, to be able to train better, but also to recover more quickly from the stresses and strains. For the actual BIKE Mission 3000, the ideal diet under stress should be worked out and tested during training. This allows us to rule out any intolerances in advance.
And so it goes on:
Now that Albert's equipment is perfectly tailored to him, he can start training for the BIKE Mission 3000. In BIKE 6/23 (on newsstands from 02/05/2023), we show how Albert prepares in terms of fitness, nutrition and riding technique. In BIKE 7/23 (from 06.06.2023 at the kiosk) we then accompany him on his big 3000-metre altitude challenge on the Eisjöchl.
