Preparing for your first time cycling in the mountains can be tricky in our flat little country. But with some good tips, you will succeed! In this blog, our explorer Nynke tells how she prepared for a cycling trip to Molveno in northern Italy.
Text and photos: Nynke Cuperus
It is mid-May when I am asked if I would like to be a week-long cycling guide for a group of enthusiastic singles in the Dolomites. Of course I don't have to think twice about that! Enthusiastically, I say yes. But it has been quite a while since I cycled in the mountains, so good preparation is welcome.
At that time, I will have a number of rides of around 100 kilometres in my legs, because at the beginning of June I will participate in the 235-kilometre Cycling City Tour. In addition, the 115-kilometre Tour version of the Vuelta is scheduled for mid-August. So kilometres I do well, but to train altitude metres I have to put in a bit more effort. About the 2022 Elfstedentocht and the hell that was, you can read more here.
Where can I make altimeters in and around the Netherlands?
If you want to make some altimeters to prepare for a cycling trip in the mountains, Limburg soon comes to mind. I too climbed the Cauberg and other hills of our Dutch 'high mountains' before I left for Italy. If only because cycling and vlaai go very well together... 😉 But besides Limburg, there are more options nearby. How about a weekend of cycling in the Ardennes? Around La-Roche en Ardenne you will find quite steep climbs, of up to 23% at times! This village is also home to the Col de Haussire, Belgium's toughest climb, whose summit is at 498 metres. I can tell you that it is quite tough!
Climbing in (Northern) Netherlands
Even if you are from the north, you can fill up your calves and practise descending with confidence. For example, I went for a day to the Col du VAM, a climb on a former waste dump near Hoogeveen. In the Achterhoek you can go wild in Montferland. In this area located between Doetinchem and the German border, you will find several hills between 67 and 92 metres above sea level. A well-known spot in the middle of the country is the Amerongse Berg. Professional cyclists competing in the Vuelta in mid-August could even grab a mountain jersey on this 69-metre-high hill.
How do I get strong enough to cycle in the mountains?
Besides cycling, there are of course other ways to prepare for cycling in the mountains. In the weeks leading up to my trip to Molveno, for example, I started running more. That way, my fitness would improve quickly without spending hours training. During the year I already ran more often, now I tried to run at least once or twice a week and built up the number of kilometres from 7 to 11. Have you never run before? Then don't imitate this, but start slowly to avoid injuries.
Strength training and more
To get strong legs, I did strength training once a week. My workouts included leg press, calf raises, lunges and the crab walk. You can additionally take spinning classes, but I am less of a fan of those myself. Another way to get fit is to challenge yourself on the bike by cycling with people who are faster than you. For instance, I regularly got on my bike with men.
When should I start training when cycling in the mountains?
How many months in advance to train for a cycling holiday in the mountains is different for everyone. In fact, to determine your preparation time and training intensity, you have to take several factors into account. For example, what is your basic fitness like? Do you cycle a lot or little? And what is your goal during your cycling holiday? But also: how often will you cycle during your holiday? Will you make a few hundred altitude metres during a ride or do you expect to make thousands of altitude metres? How long and steep are the rides? And how fast do you want to cycle? In short, plenty to think about.
Fondo, the KNWU's training app can help you with a training schedule.I myself did not follow a schedule, but mostly followed my own feelings and did what I could.
Resting and checking equipment
Besides good training, good preparation also involves checking your equipment. For example, do you have a mountain gear on your bike? Are your brakes still working properly? And what is the state of your tyres and chain? It is certainly not an unnecessary luxury to have your bike checked by someone who knows about it. Also check our basic packing list, then you know you're always in the right place when you set off on cycling holidays to the mountains
Are you and your bike all set to go on holiday? Then there is only one thing left to do: rest. Training like crazy the week before your cycling holiday is counterproductive. So stick to walking or a yoga class and get plenty of sleep.
Happy cycling holidays!
