When snow is still falling here, mud is splashing and roller trainers are humming, you're cranking away in the sun and warmth in the south. Here you will find everything you need to know about your training camp.
Committed amateur racers have long been flying south for an average of two weeks at a time, and even for amateur bikers it is worthwhile to spend up to two weeks doing a rigorous warm-up in the pleasant climate.
The advantages of a spring camp are obvious: you stabilise and expand your core, you increase your strength potential, you optimise fat burning through long, easy tours and reduce your body fat percentage, burning off winter fat. Not to mention the fun that days in the sun bring.
In short, it's easier to get started on your first tours. But before you set off, you have to choose the region and the sports equipment. Almost all bike racers complete their preparation on a road bike, and most commercial camps take place on a road bike. Bike-only weeks are more strenuous, but offer more fun, just think of the descents after a climb. No matter what bike size you choose: "Take it easy," warns BIKE training expert Erik Becker.
"Less is often more at the beginning. The heat, the new routes and also the training partners tempt you to race." Overtraining takes its revenge in the coming days or weeks. A spring training camp lays the foundations for the whole year and not just for the next few tours. Have the courage to go at your own pace: if you start slowly and listen to your body, you may be left behind at the camp, but you will ride faster than over-motivated colleagues in the coming weeks!
A training camp requires preparation and follow-up. The longer you have been in the saddle beforehand, the greater the training volume you can tolerate and the greater the increase in performance. The week after the trip is always followed by a rest week with a low volume and intensity so that the body can process the stimuli. You won't experience a real improvement in form until a week after the camp at the earliest, but if you continue to train diligently, it will last for most of the season.
So what are you waiting for?
Beginner's mistake:
Eat too little in the morning, too much in the evening. Dressing short at the first ray of sunshine. Too much stress, too little rest.
Food and drink:
Professionals try to eat little during basic training. No problem for power-intensive flat stages. For more power-intensive training on the bike, you need to eat after an hour and a half at the latest (always drink fluids!).
Air travel tips:
Book early, fly on weekdays, take early planes to save money. Search on the Internet: 80 per cent of low-cost flights are booked online.
Websites: www.billigflug.de
www.expedia.de
www.flughammer.de
www.fliegen.de
www.nurflug.de
www.hlx.de
www.condor.de
www.ltur.de
Clarify transfer to the hotel. Book bike transport (extra charge!). There are plenty of cheap flights in spring. Some airlines advertise flights to the Balearic Islands for 29 euros or even six euros (plus additional costs).
Group dynamics:
Riding in a two-man formation is an art in itself and requires practice. You have to learn and practise riding compactly in a group with only a few centimetres between you and the person in front or next to you, taking turns in the wind and the art of maintaining a steady speed.
Clothing:
Below 18 degrees you should at least wear arm and leg warmers. Experienced cyclists only ride "short-short" when the thermometer shows over 20 degrees.
Rental bikes:
If you want to save yourself the stress of packing and transport, you can often hire bikes locally. OK for a week, but it's better to take your own bike for a fortnight!
Packing list:
Remember sun cream, thin overshoes, rain jacket, spare inner tube, pump, tools, saddle bag, helmet, gloves and goggles, washing kit (change shorts and vest daily!), energy bars or gels, possibly a map of the region!
Tempo:
In an experienced training group, the average speed on a road bike over flat to undulating terrain is around 30 kilometres per hour. Beginners (and bikers) should not orientate themselves on speed and distances, but ride according to hourly targets.
Backpack:
is not worn on a road bike.
Rest day:
after every three days makes sense!
Preparation:
Get in the mood for the camp at home with a few longer sessions so that you don't start from scratch.
Prevent:
The stress of travelling, an unusual (excessive) amount of training and a change in climate can weaken the body. Start with low exertion, eat a balanced diet rich in vitamins. Colds during or after the training camp will destroy all your hard work!
AREAS + CLIMATE
You can cycle anywhere where the climate is right. Some areas are particularly suitable for spring preparation because they are easy to reach or offer a great network of trails.
Mallorca, for example, is the island of racing cyclists, but is also becoming increasingly attractive for bikers. Professionals cycle there in January and March, February is usually wet.
If you don't want to get into the racing saddle, book the "BIKE Warm-up Camp" in Turkey - the spring meeting place for mountain bikers for ten years.
meeting place for mountain bikers.
Our sister magazine TOUR offers racing cyclists a varied camp in Cyprus.
TEMPERATURE IN MARCH
Italy 4-13 degrees
Canary Islands 14-23 degrees
Crete 10-17 degrees
Majorca 7-16 degrees
Sicily 9-17 degrees
South Africa 14-25 degrees
Spanish coast 10-16 degrees
Turkey 3-11 degrees
TRAINING PLANNING
Programme for a fortnight
1st day: Arrival, possibly easy roll-in 2-3 h
2nd day: 4 h flat (possibly 2+2 h)
3rd day: 5 h flat (possibly 3+2 h)
Day 4: rest day, max. 1 hour easy rolling
Day 5: 4.5 h slightly hilly (possibly 2.5+2 h)
Day 6: 5 h flat (with tempo intervals)
Day 7: 6 hours flat
Day 8: rest day, max. 1 h easy
Day 9: 5-6 h slightly hilly (with K3 intervals)
Day 10: 6 h flat to undulating
Day 11: rest day
Day 12: 5-6 h hilly (with power intervals)
Day 13: 7 h long loop to finish
Day 14: Departure, possibly 2-3 hours of rolling
