One of the most frequent questions about our raids is "what shape do you need to be in ?"

Well... that's not an easy one. Our raids are meant for the serious mountain biker, but that doesn't mean someone who's new to the sport can't join us. Navigation is on GPS, so you can bike all day long at your own rythm, no probems there. Seasoned bikers already know what they can handle on a complete day.

And for new bikers who dream about experiencing one of our raids, we've provided here below a 3-month training program to prepare them. You can compensate a lot on pure willpower, but the experience will be more enjoyable if your physique is up to the task.

"Train your weaknesses, race your strengths !" This motto is applicable to experienced and beginning bikers alike. Don’t train on what you are already good at, but on your deficiencies : that’s the key to effective training. Bikers who very regularly depart on biking tours problably do not need the following training program at all, but might possibly benefit from some really technical rides before departing.

Or if you feel less secure biking downhill ? Again : train your weaknesses and keep up your strengths !

The following training program is meant for bikers with stamina but lacking biking physique ;-)

You can follow this training scheme even in mostly flat countryside, it's devised to give you a solid biking condition with power, but without searching for pure speed or your limits like you would for competition training.

Stick to the weekly planning: effort and recuperation are balanced and simulate in part the efforts you'll need to come up with in the mountains. It may look weird that there's so much on-road training included (perfectly feasible on your mtbike), but road training is actually perfect for keeping your heart rate at steady levels and right in the target zone.

A heart rate monitor is necessary, impossible to do it without. Here's a legend of all the codes. Make sure to include a 15-minute warming-up and cooling-down phase before and after each training session.

U1: Basic endurance, 60 to 70 % of your maximum hart rate (HFmax). In this region fat is burned, actic acid is not generated and your circulation and breathing is stimulated.

U2: 70 to 80 % of your HFmax. More intensive than U1, it's great training for your metabolism and breathing.

KR: power training, 70 to 85 % of your HFmax. Your spin only 40 to 50 revolutions a minute (normally you should spin 90 to 100 rev/min). Here we train your muscle power and you "push and pull" more consciously on the pedals, that improves your pedalling efficiency. Start with short intervals first - later on: longer and uphill.

Maximum hart rate (HFmax):

The old formula of 220 minus your age is not very accurate. It's best to have a sports medic check it for you, especially if you don't practice sports regularly.

For those who are already in good shape, you can test yourself. First by warming up for half an hour, with a few sprints or short climbs to get your pulse up a few times. Proceed afterwards with an all-out climb of 1.5 to 2 miles, with an added sprint 100 yards before the top. Five seconds after you crest the top you should see your HFmax on your hart rate monitor.

Make sure that prior to the HFmax test (be it at a doctor’s or on your own) that you're well rested, hydrated and not congested or sick.

Spice up your training sessions with technical demanding trails or obstacles, at least once a week a complete training on technical trails. Don't neglect "off bike" training by strengthening your abdominal and back muscles, you'll reap the rewards of this in the mountains.

Week 1:

mon: free

tue: mtb U1 - 1,5 to 2 h

wed: running U1 - 30 min

thu: roadbike U1 - 1,5 to 2,5 h

fri: free

sat: mtb U1 - 1,5 to 2,5 h

sun: roadbike U1 - 2,5 h

Week 2:

mon: free

tue: mtb U1 - 1,5 to 2 h

wed: running U1 - 30 min

thu: roadbike U1 - 1,5 to 2,5 h

fri: free

sat: mtb U1 - 1,5 to 2 h

sun: roadbike U1 - 3 h

Week 3:

mon: free

tue: mtb U1 - 1,5 to 2 h

wed: mtb U1 - 1,5 to 2 h

thu: free

fri: roadbike U1 - 1,5 to 2 h

sat: mtb U1 - 3 h (between 3000 and 4000 ft climbing)

sun: roadbike U1 - 2 h

Week 4:

mon: free

tue: mtb U1 - 1,5 to 2 h with short climbs

wed: free

thu: roadbike U15 to 2 h - 1,

fri: free

sat: running U1 - 30 min

sun: mtb U1 - 1 h + 1 hour with short climbs

Week 5:

mon: free

tue: mtb U1 - 1,5 h

wed: mtb U1 - 1,5 h + 3x15 min KR

thu: roadbike U1 - 1 to 1,5 h

fri: free

sat: mtb U1 - 1,5 to 2 h with short climbs

sun: roadbike U1 - 3 h

Week 6:

mon: free

tue: mtb U1 - 1,5 h

wed: mtb U1 - 1,5 h + 2x30 min KR

thu:roadbike U1 - 1 to 1,5 h

fri: free

sat: mtb U1 - 1,5 + 2x30min KR

sun: roadbike U1 - 3,5 h

Week 7:

mon: free

tue: mtb U1 - 1 h

wed: mtb U1 - 45 min + 1x15 and 1x30 min KR

thu: free

fri: mtb U1 - 1 to 1,5 h

sat: mtb U1 - 1,5 to 2,5 h with short climbs

sun: roadbike U1 - 1,5 h

Week 8:

mon: free

tue: mtb U1 - 1,5 to 2 h with short climbs

wed: free

thu: roadbike U1 - 1,5 to 2 h

fri: free

sat: running U1 - 30 min

sun: mtb U1 - 1 h + 1,5 h with short climbs

Week 9:

mon: free

tue: mtb U1 - 1,5 to 2 h technical trails

wed: running U1 - 20 to 30 min

thu: roadbike U1 - 2 h + 1x10 U2

fri: free

sat: mtb U1 - 2,5 to 3 h or participate in marathon bike ride

sun: roadbike U1 - 1,5 to 2 h

Week 10:

mon: free

tue: mtb U1 - 2 h with long climbs

wed: running - U1 - 20 to 30 minutes

thu: roadbike U1 - 1 h + 4x6 min U2

fri: free

sat: mtb U1/2 - 1,5 to 2 h

sun: roadbike - 4 to 5 hours

Week 11:

mon: free

tue: mtb U1 - 2 h with long climbs

wed: running U1 - 20 to 30 min

thu: roadbike U2 - 1,5 h + 30 min U1

fri: free

sat: mtb U1 - 2 to 3,5 h and 3000 ft of climbing

sun: roadbike U1 - 2,5 to 3 h

Week 12:

mon: free

tue: mtb U1 - 1,5 h with long climbs

wed: mtb U1 - 1 h

thu: raodbike U1 - 1 h + 2x20 min U2

fri: free

sat: mtb U1 - 1 h + 1x4 min U2

sun: participate in a timed ride