How to Train for a Mountain Biking Trip Across the Alps

Training for a multi-day mountain biking trip across the Alps requires more than just riding on weekends — it demands a strategic approach to endurance, strength, technical skills, and recovery. Here’s how you can prepare: Build a Solid Endurance Base: Start training at least 12–16 weeks before your trip. Focus on gradually increasing your weekly riding volume. Aim for at least 3–4 rides per week, with one long ride that mimics the expected daily hours you'll face on the trip. Train on Varied Terrain: To mimic alpine conditions, train on trails that include steep climbs, technical descents, rocky surfaces, and loose gravel. Riding on similar terrain will build the specific skills and strength you’ll need. Focus on Climbing Strength: Climbing will be a big part of your daily rides in the Alps. Include hill repeats in your training. Alternate between long, steady climbs and short, steep bursts to build both aerobic capacity and muscular endurance. Technical Skills Sessions: Spend time practicing bike handling skills such as descending on rocky paths, cornering at speed, braking control, and riding switchbacks. If possible, take a skills clinic or ride with more experienced bikers to improve your techniques. Strength and Core Training: Off-the-bike strength training is critical. Incorporate exercises like squats, lunges, deadlifts, and planks into your weekly routine. Focus on core stability, as a strong core improves balance and reduces the risk of fatigue-related crashes. Recovery and Mobility Work: Don’t neglect recovery. Stretching, foam rolling, and mobility exercises help keep your body flexible and reduce soreness. Proper sleep and nutrition are just as important as training rides. Simulate Multi-Day Fatigue: Plan back-to-back long rides on weekends to simulate the cumulative fatigue of a multi-day trip. Riding 2–3 consecutive days will prepare your body and mind for sustained efforts. Plan Nutrition Strategies: Practice eating and hydrating properly during training rides. Know what snacks, hydration mixes, and recovery foods work best for you, as nutrition will play a huge role during your trip. Mental Preparation: Mountain biking across the Alps is mentally demanding. Visualize tough sections, practice staying calm during technical descents, and build mental endurance by tackling long, challenging rides. Bike Setup and Gear Testing: Make sure your bike is tuned and suited for alpine conditions — strong brakes, durable tires, and comfortable gearing for long climbs. Use your training rides to test your setup, including your backpack, hydration system, and tools. Booking Guides and Support: If you’re planning to book a guided trip, platforms like Crion.org connect you with certified local guides who can organize logistics, plan routes suited to your level, and offer support during your adventure. This way, you can focus entirely on riding and soaking in the scenery. Training properly before your mountain biking trip across the Alps ensures you’ll be able to fully enjoy every epic climb, thrilling descent, and breathtaking view, creating memories that will last a lifetime.