Preparing for your first mountain bike ride can be difficult in our flat country. But with a few good tips, you’ll manage! In this blog, our explorer Nynke gives you some tips for your first mountain bike ride. She tells you how she prepared for a trip to the high mountains in Northern Italy. When you’re going to the mountains, the Dolomites And of course, the real work begins here. These are the most important tips if you’re going to start mountain biking in the mountains for the first time!
Text and photos: Nynke Cuperus
It is mid-May when I get the question if I would like to be a bike guide for a group of enthusiastic singles in the city for a week. Dolomites. Of course I don't have to think twice about that! Enthusedly I say yes. But it has been quite some time since I've cycled in the mountains, so a good preparation is welcome.
At that moment, I have a few rides of around a hundred kilometers in my legs, because I am going to participate in the 235-kilometer Fietselfstedentocht. In addition, half of August sees the 115-kilometer Toerversie of the Vuelta on the schedule. So I am diligently working on increasing my mileage, but to train in altitude I have to put in a little more effort. About Elfstedentocht of 2022 and the hell that was, you can read more about here.
Where can I measure altitude in the Netherlands and its surroundings?
Limburg and the Voerstreek
It is wise to get some altitude meters in the Netherlands before you start cycling. That way you learn to cycle uphill, which is quite different from cycling over the dike. If you want to get some altitude meters to prepare yourself for a cycling trip in the mountains, you immediately think of Limburg. I also like to go for a day trip to the Cauberg and other hills in our Dutch ‘high mountain’ region. Even if it’s just because cycling and waffles go really well together… 😉 Want to ride over quieter climbs? Then hop over the border to the foothills. The climb to Les Waides is one to challenge you!
Other options
But besides Limburg, there are more options in the immediate vicinity of the Netherlands. How about a weekend bike ride in the The ArdennesAround La-Roche and the Ardennes you’ll find quite steep climbs, sometimes as high as 23%! In this village you’ll also find the Col de Haussire, The hardest climb in Belgium, with the summit at 498 meters high. I can tell you that it’s quite tough! In German too Eifel You find a lot of climbing, just like in the Teutoburg Forest.
Climbing in (Northern) Netherlands
Even if you come from the north, you can safely work on your calves and practice descending. For example, I went for a day at the Col du VAM, an ascent on a former waste heap near Hoogeveen. This has recently also been upgraded with ‘the roof of Drenthe‘And that goes for you too. In the Achterhoek You can go wild in Montferland. In this area, which lies between Doetinchem and the German border, you will find several hills between 67 and 92 meters above sea level. A well-known place in the middle of the country is the Amerongse Berg. Professionals who took part in the Vuelta in mid-August were even able to win a mountain jersey on this 69-meter-high hill.
The alternative is of course South Limburg. The Cauberg and the surrounding area then they are perfect.
How do I become strong enough to cycle in the mountains?
In addition to cycling, there are also other ways to prepare for mountain biking. For example, in the weeks before my trip to Molveno, I started running more. This way, my fitness would improve quickly without having to train for hours. I already run frequently throughout the year, but now I try to walk 1 to 2 times a week and increase the number of kilometers from 7 to 11. Have you never run before? Start slowly to prevent injuries; there are many beginner running programs available.
Strength training and more
To build stronger legs, I do strength training once a week. My workouts include leg presses, calf raises, lunges, and the crab walk. You can also take spinning classes, but I’m not really a fan of that. Another way to get fit is to challenge yourself on the bike by riding with people who are faster than you. That’s how I regularly ride with the men.
When should I start training if I’m going mountain biking for the first time?
How many months in advance you start training for a cycling holiday in the mountains varies from person to person. To determine your preparation time and training intensity, you need to take into account several factors. For example, how is your Basic condition? Do you cycle a lot or not so much? And what is your goal during your cycling holiday? But also: How often will you cycle during your holiday? Do you make a few hundred meters of elevation gain during a ride or do you expect to make thousands of meters? How long and steep are the rides? And how hard do you want to cycle? In short, enough to think about.
Fund, the training app of the KNWU, or Join Can you help me with a training schedule? I didn’t follow any specific schedule myself, but mostly followed my own instincts and did what I could. That way I was well prepared to start mountain biking.
Keep calm and check the equipment
In addition to having a good workout, proper preparation also involves checking your equipment. For example, if you have a mountain resistance Are your brakes still working properly? And how are your tires and chain doing? It certainly isn’t a superfluous luxury to have your bike checked by someone who knows what they’re doing. Check out our Basic packing list, Then you know that you are always in good hands when you go on a cycling holiday to the mountains.
Are you and your bike ready to go on vacation?
Then there’s one more thing: rest. Training like crazy in the week before your cycling holiday will only backfire. So it’s better to stick to walking or a yoga class and get plenty of sleep.
Have a great cycling holiday and enjoy your time cycling in the mountains!
Questions & tips
Do you have any questions about this route, or have you been there yourself? Share them here. We read everything and usually respond within a few days.