Which mountain tour do you dream of? A Transalp, the Salzkammergut Trophy, a tour through the Black Forest or a hut-to-hut tour through the Dolomites? Now that the snow is gone, the 5th season begins for many bikers: the mountain season. For many, a Transalp is the highlight of the year, for which they have been preparing for months. But marathons, tours in low mountain ranges or high mountain tours also appeal to bikers. But where there is light, there is also shadow, because mountain biking demands more from the body than just rolling through the forest. If you don't pedal steadily uphill, you will inevitably come to a standstill. The downhill power takes its toll, especially when 1500 metres of altitude in one go await you. Are your knees getting weak now? You don't have to. Even with a manageable amount of training, you can make it over all the mountains. You just need to know how to use your limited time most effectively. We have compiled the most important training tips for you here.
You should always bear this in mind on climbs:
1. the right intensity. This is measured by the threshold performance (your maximum performance that you can maintain over an hour) and the Vo2max performance (the maximum endurance performance over five minutes). These two intensities make up medium and high mountain training. For the low mountains, you need to train harder but for a shorter time. To succeed in the Alps, you need to do longer intervals, which may seem easy at first but take their toll over time. Ideally, you should train with watts. If you don't have a system on your bike, you can also help yourself with a heart rate monitor and a good subjective feeling.
2. nutrition. It can be a performance-limiting factor - especially on intensive tours. Therefore, top up your energy levels on the road (also during training), as otherwise it is impossible to achieve the desired performance. During training, try out whether you can tolerate the powders and gels that you want to use in a competition or on a tour. You also need to provide yourself with nutrients before and after intensive training. The hours after training/touring determine how efficient you will be the following day, as the energy stores of the muscles are particularly receptive immediately after deep discharge. It is therefore most important to replace the carbohydrates consumed as soon as possible after training. Recovery drinks (carbohydrate/protein mix), which you take immediately after training, have proven to be effective. And now have fun with your training and tour.
Mountain training for low mountain ranges
No time for training? No argument against a tour or marathon in the low mountain range! Due to the shorter climbing duration, you can streamline your training. However, this also means that the workouts for Harz and Co. produce a lot of lactate. Instead of foundation, you bolt intervals. If you want to work on your form particularly effectively, you should wake the roller from hibernation and polish your form during evening training sessions. You won't need more than 45 minutes for this. VO2max intervals, which you do in series, are crucial for a better uphill punch. The intensity is above your threshold performance and is best trained with a watt system. If you don't have one, you should look for a small hill that you can cycle up very quickly for 40 seconds (not sprint). You will find the exact interval details in the training plan.
These three physical factors count:
Can switch
If you like, a low mountain tour is like a stop and go ride. You have to pedal quickly uphill again and again, only to speed downhill again. It is precisely this on/off mode that you should integrate into your training so that you don't suddenly capitulate with cramps on the second, third or fourth climb. Smaller climbs (5-10 minutes) are ideal for this. Ideally, a technical trail should follow on the descent.
Breathe away the lactate burn
Sounds strange, but it helps. When we talk about lactate, many people think of burning legs. But it's not the lactate that burns, it's the accumulation of H+ ions (PH value shift). Lactate is only used to measure this PH shift. In order for our body to eliminate this burn, we exhale (the pH value drops). It can therefore be useful to ensure good exhalation during intensive mountain rides. This can be particularly helpful on short climbs.
Maximum oxygen uptake
To be able to keep up well in the low mountain range, the maximum VO2max is particularly important. It indicates the maximum number of millilitres of oxygen the body can use per minute in a state of exertion. VO2max is seen as the criterion for the upper limit of endurance performance, i.e. exactly what is often required for short low mountain climbs. Training should also be geared towards this. Short VO2max intervals have priority.
In our training plans below you will find three time budgets that guarantee the right amount of training for everyone. You can get fit with 3-5, 6-8 and 9-12 hours of training per week.
Little helper on the mountain
With these tips on equipment and training, you can get even more out of the low mountain range.
Mountain run
Short hill sprints of 20 seconds are ideal for building up pressure in the low mountain range. This is a particularly good alternative for athletes who have little time to get in shape quickly. You can fire off a complete workout in 30 minutes. You run for 10 minutes at a relaxed pace and then 2x4 minutes with 20 hill sprints and a 10-second break. After the first 4-minute block, trot loosely for 5 minutes until the next one follows.
Maximum force
Maximum strength, i.e. the strength you can only call upon once to lift a heavy weight, is the basis of all movement. Endurance accounts for around 50-30% of maximum strength when working dynamically. This means that as your maximum strength increases, so does your endurance. It is not for nothing that many professionals lift very heavy weights. Don't worry: training in the maximum strength range won't make your muscles fat.
Oval chainring
The oval shape is intended to strengthen force peaks (in the downward pedalling movement) and overcome dead centres better. Studies have shown that the oval shape is more effective for very high loads (e.g. short ramps) than for longer tours. Important: Your pedalling pattern must become accustomed to the shape, which is why you should initially set the blade angle to the lowest level of support.
Below you will find Training plans for three time budgets: 3-5, 6-8 and 9-12 hours of training per week. If you want to do more, you should fill the time with loose basics.
