If you have a crossing of the Alps in mind, you need to plan your route precisely, find a hotel and choose the right equipment, and above all get your body in shape. You can only enjoy the tour and savour the panorama of the Alps anew every day if you start in top shape in Mittenwald and the like.
Newcomers in particular should familiarise themselves with the requirements profile of a Transalp:
1. at least 1500 metres in altitude you should be able to ride: Ideally, you should climb at least 400 to 500 metres in altitude per hour (absolute minimum).
2. the power-to-weight ratio: Your relative power, in relation to your body weight, should be 2.5 watts per kilogramme at the functional threshold power. The threshold power describes the maximum power (in watts) that you can produce for one hour. A performance diagnostic quickly shows where this threshold lies and what your relative performance is.
3. strong back and shoulders: Anyone who humps five to seven kilos of luggage over the mountains every day needs to be strong in the torso and shoulders. Many athletes abandon the adventure of crossing the Alps due to back pain. If you can relax and ride for five to six hours with such a heavy rucksack during training, you are on the safe side. However, you should still do appropriate strength training for this region.
4. have the stamina: Sitting in the saddle for five to nine hours is the rule rather than the exception on tours in the Alps. If you haven't acclimatised your sit bones to this beforehand, you could be in for a nasty surprise. The same applies here: ride with a rucksack during training, as the weight exerts additional pressure on the sit bones.
5. mental attitude: It sounds a little exaggerated, but not every Alpine crossing is like it looks in the glossy magazine. Constant rain, snow, storms, stomach ache or equipment problems can all get on your nerves. Especially if you are already at your physical limit. Always be aware of this.
Only those who can tick off all five points with peace of mind will be able to ride over the mountains in a relaxed manner. For everyone else: work on your weaknesses. Our training plans are tailored to three different performance levels. For bikers with 3-4, 5-7 or 8-10 hours a week.
INTERVIEW WITH THOMAS BRUNNER (Alpine crosser):
You rode your first Transalp in 2014. How did you prepare?
I was a bit naive in my approach: I had done a performance test and thought that with a bit of strength training I would be fine. When the test result was explained to me, I realised that there was still a lot to do.
How did you react?
I didn't want to make any compromises and waste time, as I'm really short on time. I got myself a trainer who created a customised cycling and strength training programme for me. I also changed my diet to lose some weight.
So, how did it go?
I was able to fully enjoy every day. Unfortunately, my touring partner had a bit more trouble and often had to grit his teeth. The advantage of my good fitness was also that I had a kind of power reserve: I wasn't completely exhausted after the tour and was able to get back into everyday life.
