WielerFit XL is a coaching program for all cyclists and mountain bikers, from recreational cyclists to (semi) professionals. Healthy exercise and performance on the bike for everyone, that is our goal! With the team of Wielerfit XL, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice and coaching for cyclists at every level. Today Wim Brussee, chiropractor, is speaking.

You treat injured cyclists, among other things. What injuries do you see most often? 

Among cyclists we mainly see knee complaints, hip-pelvic complaints, neck and shoulder complaints and tingling hands.

Also read: How to prepare for a multi-day cycling trip

Can I call a chiropractor a cracker? Or am I doing you an injustice? What exactly does your job involve?

After working as a physiotherapist-manual therapist in the Netherlands for 6 years, I started studying chiropractic. After completing my chiropractic studies in England, I started as a chiropractor in The Hague in 1997. Many people said back then that they wanted to go to “the cracker”. I was surprised, in England they don’t know that term. There were the so-called “bonesetters” there, these were doctors who treated animals. A very old-fashioned term, I didn’t like that at all. However, after 28 years of working as a chiropractor in the Netherlands, this still hasn’t changed. A lot still needs to happen before we lose that association. I don’t worry about it anymore, my patients know better 🙂. You can call me “the cracker”.

As a chiropractor, you treat injuries. Prevention is better. Common complaints among cyclists are complaints of the neck, shoulders, back, knee and hip. What exercises can cyclists do at home to prevent injuries and how often should you do them?  

The best thing to do is to first make sure your joints are flexible, in other words make sure your mobility is good. A mobile joint dictates whether the muscles around it can do their job properly. "Mobility before Strength". You can never develop good coordination and strength before mobility is intact. Your nervous system works like an autopilot in a modern car; before you start moving, your nervous system screens the position of all joints and where you are in space. With every small deviation, your nervous system registers your position using sensors around joints and muscles. Then the movement follows based on all that information. If there is a change, the nervous system reacts in a "split-second" and we adapt. If all joints are mobile, the muscles react optimally and the output (coordination and strength) is optimal. You can then expand this by training. So first work on flexibility (think of yoga, many professional cyclists do this) and then on coordination (balance) and strength.

Also read: How important is a inspanning test?

How does a bike fitting help prevent injuries?

Optimal angles provide a better power transfer and prevent the body from becoming overloaded. If the cyclist has left-right differences, you will notice this in the output and overload occurs on 1 side. Many cyclists come with injuries on 1 side. This is often not due to the bicycle that is built symmetrically, at most to the plates that are not equal. In practice you also often see that a body that is asymmetrical does even worse on an incorrectly adjusted bicycle. If the bicycle position is good, the complaint often disappears partly.

Many companies and bike shops offer a bike fitting. What is a good bike fitting in your eyes?

It all depends on the angle you look at it from. Not doing a bike fit is actually not a good idea, because you run the risk of getting an injury. A bike fit with the aim of determining a frame size can already be a good step; you prevent buying a frame that is too big or too small. With some extra tips you will already sit a lot better. If you then also involve the cyclist himself in the story, then you are really looking at whether on the one hand the bike fits the cyclist, but on the other hand whether the cyclist also fits that bike. The cause of not sitting comfortably on a bike should not always be sought in the bike, often it is due to the engine that has to fit on that bike.

What exactly is a prevention analysis and what does such an analysis look like in practice? 

As above I would like to answer that the bicycle is the chassis and the cyclist is the engine. If you look at the engine then it must fit well in the chassis. If it does not then things go wrong in the car industry; the chassis fails or the engine overheats. If you want to prevent this then you have to investigate both and coordinate them. That way you prevent misery and you are working preventively.

Also read: Prepare well and make your Granfondo a success

Will a good bike fitting make you cycle faster?

Well, you should ask it differently: will you cycle more efficiently after a good bike fit? And then I answer yes! Look at who you have in front of you, what are the goals, how trained is someone, how old, how flexible, etc. We can set up every cyclist as if they have to ride a 30 km time trial and then as efficiently as possible. The question is how long will they keep it up and will they still like us at the end of the ride. So everyone can be set up "more aggressively", but how long will they keep this up. A good discussion before - during and after the measurement is important. A bike fitting is by definition a discussion of many elements and if you take it seriously not a snapshot but a process. Every now and then a small correction is still necessary afterwards. Also do not underestimate that your body changes through training and your body structure is constantly adapting.

Wim Brussee
Age: 59
Occupation: Sports Chiropractor
Background: Worked as a physiotherapist for 6 years, since 1997 as a (sports chiropractor)
How many hours per week do you spend on your bike: Since last year I've been doing more. I now cycle 7 hours a week, and I'd like to increase that to 10 hours a week. I've also started playing Padel.

What is the Maratona dles Dolomites?

The Maratona dles Dolomites is one of the most iconic granfondos in Europe. This Italian cyclo takes place annually in the heart of the Dolomites and is known for its breathtaking views, legendary climbs and perfect organization. What makes the Maratona unique is the combination of athletic challenge and unparalleled Alpine splendor.

Participants can choose from three distances:

• Maratona: 138 km with 4,230 meters of elevation gain
• Medio: 106 km with 3,130 meters of elevation gain
• Sellaronda: 55 km with 1,780 meters of elevation gain

All routes lead over legendary passes such as the Passo Pordoi, Passo Sella, Passo Gardena and the mythical Passo Giau. A serious challenge therefore — and good preparation is essential.

Also read: Maratona dles Dolomites: the routes

8 weeks to go: how to train for the Maratona

With eight weeks to go, now is the time to start training in a targeted manner. By scheduling three training sessions per week, you will lay a solid foundation for a successful granfondo. Below is an overview of an effective schedule:

Training schedule (8 weeks)

Weekly schedule:

• Tuesday – Short intensive training (1-1.5 hours):
  For example, hill repeats or a training with blocks on sweet spot/intensive duration (e.g. 2×20 minutes at 90% FTP).
• Thursday – Long endurance training (1.5-2 hours):
  Easy pace, focused on developing a solid aerobic base. Possibly with a few shorter climbs (5-10 minutes) at saddle pace.
• Saturday or Sunday – Long drive (3-4 hours):
  Ride at a steady pace, seek out elevation if possible. Ideal for testing nutrition, clothing and equipment. Build up these rides gradually to the Maratona level in terms of duration and elevation.

Tip: Every two weeks, plan a longer ride of 4+ hours, focusing on climbing and descending.

Also read: Learn to descend better? This is how you do it

What do you eat during the Maratona?

During a granfondo like the Maratona, nutrition is crucial. Most participants take between 6 and 7 hours to complete the race. To avoid energy dips, aim for a carbohydrate intake of 80-90 grams per hour.

Nutrition plan during the Maratona (example for 6.5 hours of riding)

Per hour:

• 1 sports drink (500 ml) with 30g carbohydrates
• 1 energy bar or gel with 30-40g carbohydrates
• Optional: 1 extra gel or half a banana (15-20g carbohydrates)

Total per 6.5 hours:

• 6-7 bottles of sports drink
• 6-7 energy bars/gels
• If necessary, supplement with pieces of banana or biscuit from the supplies

Important:
Train your stomach in advance! Test during your long weekend rides exactly what you are going to eat on the day itself.

What clothes do you take to the Maratona?

The weather in the Dolomites is unpredictable. A sunny morning can suddenly turn into fog, rain or even snow on the passes. That is why it is crucial to be prepared for all conditions.

Recommended clothing:

• Base layer (summer and merino wool variant)
• Short sleeve jersey + arm warmers
• Windproof jacket or vest
• Waterproof rain jacket (lightweight)
• Leg warmers (for the cold morning start)
• Thin gloves (optional: warm gloves in bad weather)
• Buff or neck warmer
• Overshoes or waterproof socks
• Sunglasses with interchangeable lenses

Extra tip: Take a small saddlebag or back pocket with a packable raincoat. The descent of the Giau can be freezing, even in July.

Being well prepared at the start means more fun on the way, a better performance and above all: enjoying one of the most beautiful tours in the world. Good luck and have fun at the Maratona dles Dolomites!

Also read: How important is an effort test?

Even before owning Bikeshoe4u, Daan Kruithof, opens its doors to the public, I enter his shop in Nijkerk. A wall full of shoes of all kinds of different brands is unmissable. “The variety of brands actually ensures the customization. I can let people try on almost all types of shoes,” says Daan. According to Daan, complaint-free cycling always starts with the basics, the shoe.

Importance of shoe measurement

“The shoe is the only point with which the cyclist is attached to his bike. If the cleats are not adjusted properly, or the shoe is too loose or too tight, then this affects the entire posture on the bike. With all kinds of pain complaints as a possible result. The most common complaints are burning, tingling or cold feet due to poor blood circulation in the feet. But also think of Achilles tendon, knee and hip complaints,” says Daan. “Once the shoe measurement is finished, I continue with determining the position of the saddle and the handlebars.”

In addition to pain-free cycling with the right shoes, the right shoe also ensures better performance. “An incorrect position of the cleats ensures that less power is transferred to the pedals. Even if you have no complaints, it is a shame not to cycle efficiently,” says the specialist.

The type of foot and the position of the foot are very important when choosing a shoe.

Measuring the foot

On a plate that takes over the heat of your foot, it can be determined whether you have a hollow, flat or sagging foot. Then the foot itself is measured. The length of the foot is determined. Daan: "Generally speaking, if you have size 44 of normal shoes, you will end up with size 45 for a cycling shoe." But the width is also important. "I regularly come across people who squeeze their feet into shoes that are too narrow. The importance of the width is often underestimated," Daan continues. According to Daan, this is also the major problem on the shoe market: "There are too few wide shoes on the market."

Position of the foot

Step two in the process of finding the right shoe is determining the position of the foot. Does the foot tilt inwards or outwards (Varus-Valgus). Some brands already take into account the most common tilting of the foot and have adjusted their insoles accordingly. Daan: “I am not saying that what the different brands do is right or wrong, but you do need to know. The shoe is good, just maybe not for you. That is my message anyway, all shoes are actually good, but they just have to fit you.”

Proper cleat adjustment ensures greater pedaling efficiency.

Choosing the shoe

Now begins the most fun part of the search, trying on shoes. After the measurement, an image of the right shoe is created. For an average or narrow foot, the choice is quite large. It is therefore absolutely not necessary to have a shoe made completely to measure for approximately 1,100 euros. The main thing now is to try on shoes with the shoe measurement as a reference point. Daan: “If I don't have the shoe, I can also order shoes that I don't have in my collection. I also know what I don't sell. We also offer a solution for people who have a different size on the left than on the right. I then have the manufacturer make a pair of shoes in different sizes.”

Ultimately, there is a right shoe for every foot.

Also read: How important is an effort test?

At CYCLOsportive we ensure that you only have to focus on pedalling, while we support you as the pros are used to.

Cycling through a natural wonder

The Dolomites are known for their rugged beauty. High rock formations, endless hairpin bends and breathtaking panoramas. It makes this region a paradise for cyclists. During the Dolomites Escape we take you along some of the most iconic climbs of the region, such as the Sella Ronda, Lake Misurina, Passo delle Erbe and Passo Gardena. Every bend reveals a new scenic view, and the satisfaction of reaching the top is unparalleled.

Professional guidance

At CYCLOsportive you get the support that is normally reserved for professionals. From transporting your luggage to technical assistance on the road – we take care of everything so that you can enjoy the ride to the fullest.

Our journey begins in the charming Hotel des Alpes in La Villa, where we prepare for an unforgettable tour. We will travel through the mountains and stay in accommodations that perfectly reflect the comfort and style of South Tyrol, such as Hotel Sole Paradiso in San Candido and Utia Börz in San MartinoAfter a long day on the bike, you can completely relax here and enjoy a delicious meal.

Enjoy Italian cuisine

Cycling in Italy not only means beautiful routes, but also enjoying the culinary highlights that the country has to offer. After a day full of effort, you can sit down for tasty dishes, prepared with local ingredients. Think of a homemade pasta with truffle, a crispy pizza from a wood oven or a creamy tiramisu as a perfect ending. Of course accompanied by a good glass of wine or a refreshing local beer.

Day-to-day program

• Day 1: We kick off with a ride over the legendary Sella Ronda.
• Day 2: Depart from La Villa and take a breathtaking drive along Lake Misurina towards San Candido.
• Day 3: Rest day or an optional ride to the top of Prato Piazza.
• Day 4: Cycling to the top of Passo delle Erbe, where we will also spend the night.
• Day 5: Return to Badia via some of the most beautiful roads the Dolomites have to offer.

What our participants say

“The Dolomites Escape was one of the most beautiful cycling experiences of my life. The routes were challenging but beautiful, and the support from CYCLOsportive made it all complete. And the food… incredible!” – Peter, Amsterdam

“Every day was a new adventure. The climbs were epic, the descents breathtaking and the accommodations top. A dream trip for any cyclist!” – Sophie, Ghent

“I really felt like a pro. Everything was arranged down to the last detail, from the hotels to the luggage transport. I can’t wait to travel with CYCLOsportive again next year!” – Mark, Utrecht

Book your Dolomites Escape today!

Do you want to leave the hustle and bustle of everyday life behind you and focus completely on cycling in one of the most beautiful regions in the world? Then book your place now for the Dolomites Escape!

CYCLOsportive spoke with exercise physiologist Tim Veneman from the Jeroen Bosch Hospital Sports Medical Center to answer this question.

WielerFit XL is a coaching program for all cyclists and mountain bikers, from recreational cyclists to (semi) professionals. Healthy exercise and performance on the bike for everyone, that is our goal! With the team of Wielerfit XL, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice and coaching for cyclists at every level. Today, Tim Veneman, exercise physiologist, is speaking.

What are the main effort tests you perform for cyclists, and why are these tests so important?

During a maximum effort test, you start cycling at a leisurely pace, after which the wattage is gradually increased until you reach your maximum effort. During the test, various measurements are performed, such as continuous measurement of your gas exchange (oxygen and carbon dioxide concentrations via an effort mask), continuous heart rate measurement, an ECG (electrocardiogram) and, if desired, lactate measurements via a small prick in the ear. Tests can be performed on your own racing bike, to ensure that the effort matches the effort in a practical situation as closely as possible. Effort tests are important for cyclists, because they provide valuable insights into condition, threshold values and health (particularly the load capacity of the heart and lungs).

Also read: How to prepare for a multi-day cycling trip

How does an effort test and associated training schedule help to minimize the risk of overload?

Important results of an exercise test are the maximum oxygen uptake (VO2max), a measure of your maximum aerobic capacity, and the threshold values (also called aerobic and anaerobic threshold, or first and second ventilatory threshold). Based on these threshold values, personal training zones can be determined, based on heart rate or power. With these training zones, a customized training program can then be created, based on alternating blocks of low-intensity endurance training and high-intensity interval training. By mapping out the training zones properly, the personal training load can be estimated more specifically and the balance between training load and the body's resilience can be better monitored. This reduces the risk of overtraining and increases the effectiveness of training programs.

Also read: Keep cycling in autumn and winter

What are the biggest mistakes you often see amateur cyclists make in their training programs and how can they avoid them to prevent injuries or overtraining?

It will sound familiar to many amateur cyclists: Almost every ride full throttle, aiming for an average of at least 30 km/h. Nice for Strava, but not necessarily the most efficient way to train. Many amateur cyclists train with too high an intensity and do not vary their training enough. For cyclists who are on the bike for an hour 1 to 2 times a week, this is not such a problem, but for cyclists who do more training hours, a more targeted training approach can make a big difference.

What is an effective method of training?

A proven effective method for endurance athletes is polarized training, in which a specific distinction is made between low and high intensity training rides. During longer endurance rides at low intensity, you train the body to efficiently transport oxygen and nutrients and convert them into energy in your muscles. With shorter high-intensity interval training, you train the energy systems for higher exertion intensities and work on explosiveness. A good guideline is that the ratio between training time in low and high intensity training zones should be approximately 80/20: 80% of the time at low intensity, 20% at high intensity. Make sure that you gradually build up the training duration and intensity, and determine training zones based on objective test data from an effort test.

In addition, strength training is overlooked by many amateur cyclists, while it is a valuable addition to the training program. In sports with repetitive movements, such as cycling, the same muscles and joints are constantly strained. By including targeted strength training in your training schedule, you increase the load capacity of these muscles and joints. This allows you to strengthen these muscles and reduce the risk of injuries.

Also read: Prepare well and make your Granfondo a success

What mistake do cyclists most often make when preparing for a Gran Fondo?

A common mistake, specifically among cyclists working towards a Gran Fondo or other cycling event, is that cyclists continue to do heavy training in the last weeks and days before the event. This gives some people the confidence that they have done everything they can in terms of training, but in practice it often results in cyclists being tired at the start. The most important training work should have been done before the last few weeks. In the week before a cycling event, it is important to mainly make easy rides and take sufficient rest. Have confidence in the preparation!

Tim Veneman
Age: 32
Occupation: Exercise physiologist
Background: During my studies in Human Movement Sciences, I specialized in exercise physiology. With this expertise, I worked with cyclists at various locations, including Sportcentrum Papendal, where I worked with track cyclists as embedded scientists. In addition, I conducted research into optimal pacing strategies for time trials in cyclists. For 1.5 years, I have been working as an exercise physiologist at the Sports Medical Center of the Jeroen Bosch Hospital, where we perform exercise tests on cyclists from Visma-Lease a Bike and Unibet Tietema Rockets, as well as for amateur athletes and patients.
How many hours per week do you spend on your bike: I am a typical fair weather cyclist; In the summer I regularly go for a nice ride, but in the winter the racing bike often remains unused in the shed for a long time.

What type of tires should I use?

The Strade Bianche is a race with a mix of paved and unpaved paths. This requires tires that provide grip on the gravel and are fast on the asphalt. For this classic, it is important to choose tires that offer the right balance between speed, grip and durability. The ideal tires for Strade Bianche are wide, with a light profile that provides sufficient grip on gravel roads, but is also suitable for fast asphalt strips.

The ideal tire width depends largely on your riding style and preferences. Tires with a slightly coarser tread for gravel roads can help minimize the loss of grip, while a tire with little tread optimizes your speed on the asphalt. Tubeless tires are recommended for Strade Bianche, as they reduce the risk of punctures and make the riding experience smoother.

Tire choice for the gravel bike at Strade Bianche

The gravel bike is designed for rougher surfaces and therefore offers more flexibility in tire choice. At Strade Bianche, the unpaved sections can be quite challenging, so it is important to choose tires that offer both comfort and grip on the gravel. For gravel races or rides on Strade Bianche, a tire width of 35 mm is ideal. This provides sufficient cushioning for the rough surfaces and reduces the chance of punctures, while still being able to ride fast on the asphalt.

Gravel bike tires often have a coarser tread than a road bike, which helps to maintain traction on loose, rocky terrain. If comfort and control are important to you, you can opt for tires with a more open tread on the sides for better grip in corners and on loose surfaces. If you decide to take part in GF Strade Bianche with your gravel bike, choose the narrowest gravel tire you can buy with the least tread possible.

Also read: Trento Gravel Escape

Tire choice for the racing bike at Strade Bianche

Although the racing bike is not traditionally intended for gravel, it is the best choice for GF Strade Bianche. Most racing bikes come standard with narrow tires, but for the Strade Bianche it is wise to consider wider tires. A tire width of 28 mm is the minimum, 30 mm is ideal. These widths are always fast, but offer more grip and comfort on gravel roads than 25 mm tires. It is important to choose a tire with a profile that can handle the asphalt, but also has sufficient grip on gravel paths.

For road bikes, it’s usually best to opt for mixed-terrain tires, such as semi-slick tires. These tires have a smooth tread for speed on asphalt, but with enough grooves on the sides for grip on dirt roads. Tubeless tires are also recommended here, as they significantly reduce the risk of punctures, especially on the rougher sections of the route. By opting for these tires, you can get the most out of the Strade Bianche without sacrificing speed or grip.

Also read: Strade Bianche Trail

Conclusion

Choosing the right tires for the Strade Bianche depends on the type of bike you ride and the balance you’re looking for between speed, grip, and comfort. Gravel bikers have more freedom to choose wider tires with a coarser tread for extra grip on gravel roads, while road cyclists will benefit from wider mixed tires that can handle both tarmac and gravel. Regardless of your choice, it’s important to choose tires that you feel comfortable with so you can ride the GF Strade Bainche with confidence.

The Dolomites, located in the north of Italy, are one of the most impressive mountain ranges in Europe, with its steep rock faces, breathtaking alpine meadows and picturesque mountain villages. The routes that pass iconic passes such as Three Crosses, Lake Misurina, Falzarego Pass, and Passo Gardena meandering, offer a unique combination of challenge, beauty and adventure. What makes a cycling trip through the Dolomites so special?

1. Stunning views and incomparable landscapes

The Dolomites are known for their breathtaking beauty. The imposing, steep rock formations, the green alpine meadows, the picturesque lakes and the snow-capped peaks create a unique landscape that you will not find anywhere else. Every climb and descent offers a new panoramic view that will leave you amazed by nature. From the blue waters of Lake Misurina to the impressive peaks of Passo Gardena and Passo delle Erbe, the Dolomites are the ideal setting for a cycling adventure.

Iconic locations:

• Lake Misurina: This beautiful lake is located at the foot of the Three Cime of Lavaredo and offers a mirrored surface that reflects the dramatic mountain scenery. It is one of the most photographed spots in the Dolomites and a great place to take a break during your ride.
• Passo Gardena: The pass offers spectacular views of the surrounding peaks and is one of the most famous in the region, with steep climbs and fast descents.

Also read: How to prepare for a multi-day cycling trip

2. The legendary mountain passes

The Dolomites are home to some of the most famous and challenging mountain passes in cycling, and a bike tour through this region is a chance to conquer legendary peaks. Passes such as the Falzarego Pass, Passo Furcia, and Passo delle Erbe have become famous for major cycling races, including the Giro d'Italia. The feeling of riding these icons, whose climbs and descents challenge you physically and mentally, is an experience you will not soon forget.

Popular and challenging passes:

• Passo Furcia: A tough climb with a beautiful view of the Dolomites. The pass connects the Val Badia-area with the Val Pusteria and is one of the steeper climbs in the region.
• Falzarego Pass: This is one of the most important and beautiful mountain passes in the Dolomites. You climb to the top from the valley of Cortina d'Ampezzo, with breathtaking views of the surrounding mountains.
• Passo delle Erbe: Located in the heart of the Dolomites, this pass offers one of the most beautiful views in the region, with the imposing Sass de Putia as background.

Also read: Dolomites Escape

3. A varied route: From lakes to mountain peaks

What makes a cycling tour through the Dolomites so attractive is the variety of landscapes you cross. You don't just cycle over mountains, but also along crystal-clear lakes, through charming mountain villages and vast forests. The varied terrain - from steep climbs to soft, green meadows and along glittering lakes - makes the route dynamic and fascinating.

Various elements along the way:

• Lake Misurina: After climbing the Three Crosses come to the enchanting Lake MisurinaThe lake is set in a valley surrounded by mountains, offering a peaceful stop before delving further into the mountains.
• Prato Piazza: This high plateau is one of the most beautiful places in the Dolomites, with panoramic views of the surrounding mountains and meadows. It is a popular place for cyclists to stop and enjoy the silence and beauty of nature.

Also read: Maratona dles Dolomites: What you need to know

4. The challenge of climbing and descending

Cycling in the Dolomites is not for the faint of heart, but that is precisely what makes it so special. The mountain passes offer serious challenges, with steep climbs and technical descents. It takes both stamina and technique to conquer the passes, but the satisfaction of reaching the top and the feeling of freedom on the descents are unparalleled.

Famous climbs:

• Three Crosses: One of the shorter but steeper climbs that takes you along the eastern side of the Dolomites. The view from the top is impressive, and the ride down is a pleasure.
• Passo Lion: A relatively quiet pass, but the climb can be intense with a steep slope in the middle. The view over the valley is a great reward for your effort.

Also read: Learn to climb better, this is how you do it

5. The authentic alpine culture and hospitality

A cycling tour through the Dolomites is not only a physical challenge, but also a cultural experience. The region is rich in history, and along the way you can discover traditional mountain villages and picturesque towns. The influence of both Italian and Tyrolean culture is everywhere, from the architecture to the local cuisine. The hospitality of the locals makes the trip extra special, and you can enjoy delicious local dishes such as speck, canned, and apple strudel in the numerous restaurants.

Experience the culture:

• Cortina d'Ampezzo: This chic town is the centre of the Dolomites and a great place to relax after a long drive. The town is famous not only for the impressive surrounding mountains, but also for its luxury shops and restaurants.
• Mountain huts and restaurants: Along the way you can stop at authentic restaurants where you can enjoy local cuisine, recharge your batteries and enjoy the view over the mountains.

Also read: You go on a cycling trip and take with you

6. Safe and easily accessible

The Dolomites are well-served by cyclists. There are excellent cycle paths and well-maintained roads that allow you to safely explore most of the mountain passes. Many of the roads you will cycle are popular with cyclists, and there are many services for cyclists, including bike hire, repair shops and specialist hotels. The route is well-signposted, making it easy to find the right way, even if you are cycling in the region for the first time.

Conclusion

A cycling holiday in the Dolomites is an adventure that challenges, inspires and amazes you. The combination of challenging mountain passes, breathtaking views, authentic culture and the physical satisfaction of the climb makes this region one of the most beautiful and sought-after cycling destinations in the world. Whether you are an experienced climber or simply looking for an unforgettable experience, the Dolomites offer a unique opportunity to push your limits and enjoy the spectacular natural and mountain scenery. It is a journey that will not only test your cycling skills, but also nurture your love of adventure and nature.

Also read: Why book a group trip?

A multi-day cycling trip is a fantastic way to explore new areas, challenge your body and achieve a real athletic performance. If you are planning to cycle for four days in a row, with daily rides of 60-80 kilometres and between 1500-2000 metres of elevation, good preparation is essential. You not only need to be in top physical shape, but also mentally prepared and rested. In this article we will give you five important tips to optimally prepare yourself for such an intensive cycling trip.

1. Build your endurance with targeted training

Most of us are used to cycling regularly, but four days in a row on challenging terrain requires a specific level of endurance. By preparing yourself properly with a training plan, you can strengthen your muscles and mental focus for the rides ahead.

Training tips:

• Long rides: Make sure you do some long rides in the weeks leading up to your bike trip. For example, plan a few rides of 60-80 km with a good amount of elevation. This will not only give you the confidence to ride longer distances, but it will also help you get used to the physical demands of several hours on the bike.
• Climbing training: Since you will be climbing between 1500 and 2000 meters per day, it is important to include hills and mountains in your training. Make sure you do regular climbing training to prepare your leg muscles for the climbs. Start with shorter climbs and work up to longer climbs with a gradual incline.
• Recovery training: Between intense workouts, it is important to take enough rest so that your body has a chance to recover. Add recovery rides of a lower intensity to your schedule, for example rides of 30-40 km on flat terrain.
• Interval training: Add interval training to your routine to improve your power and speed. This will not only help you climb faster, but also help you cope better with the variable intensity of cycling.

Also read: Dolomites Escape

2. Make sure you have the right clothing and bike adjustment

A multi-day bike ride can be physically demanding, so make sure your bike is set up for comfort and efficiency. A well-set up bike will help you avoid fatigue and injury.

Important points to note:

• Saddle height and handlebar position: An incorrect saddle height or handlebar position can lead to discomfort and injury, especially on longer rides. Have your bike adjusted by a professional to ensure everything is perfectly set up for your body.
• Tire pressure: Proper tire pressure is important for both comfort and performance. Overinflated tires can reduce your traction on rough terrain, while underinflated tires can slow you down. Make sure to check your tires before you set off and set the correct pressure based on your weight and the terrain.
• Bicycle accessories: Consider panniers or a backpack to carry your essentials, such as food, water, and spare parts. A bike computer or GPS device is also useful for navigation. Don't forget to bring extra inner tubes, tools, and a small pump in case you get a flat.

Also read: Strade Bianche Trail

3. Nutrition and Hydration: The Key to a Successful Multi-Day

When you are cycling intensively for four days, it is essential to manage your energy and hydration well. By taking in the right nutrition and sufficient water, you will continue to perform at the right level and prevent your body from becoming exhausted.

Nutritional tips:

• Before the ride: Start your day with a solid breakfast rich in carbohydrates and proteins. Think oatmeal, whole wheat bread with egg, or an energy-rich smoothie. This will give you the energy you need for the first kilometers.
• During the ride: Try to have a small snack every 30-45 minutes, such as energy bars, bananas, or nuts. It is important to keep your energy levels up, especially during the climbs. You can also take gels or sports drinks with you for a quick boost.
• After the ride: Make sure you eat a recovery meal rich in carbohydrates and protein, such as a chicken sandwich or a smoothie with protein powder, within 30-60 minutes after your ride. This will help your muscles recover faster.
• Hydration: Drink water regularly, especially when the weather is warm. Remember that drinking sports drinks while cycling not only hydrates you, but also replaces electrolytes lost through sweating. Make sure you bring enough water with you and refill your bottle regularly.

Also read: Trento Gravel Escape

4. Mentally prepare for the challenge

Cycling for multiple days in a row can be physically challenging, but it also requires mental strength. You will encounter moments where you struggle, and it is important to be mentally prepared to persevere.

Be mentally prepared:

• Set realistic goals: Break the four days down into smaller, achievable goals. Focus on the day’s ride first, for example “Today I want to climb the 1000 meter climb without stopping” instead of just thinking about the whole journey.
• Positive mindset: Stay positive, even when things get tough. Think of the beautiful views, the satisfaction you feel when you reach the top of a mountain, and the reason you are making this journey.
• Visualization: Before you leave, visualize the success of the trip. Imagine how it will feel to finish the rides and enjoy the adventure. This will help you stay mentally strong, even when your body starts to get tired.
• Listen to your body: If you feel pain or overtired, take a break. It is better to take a short rest than to push your body and risk injury.

Also read: 2025 World Cycling Championship Rwanda

5. Rest and recovery: Allow for recovery between days

On a multi-day bike ride, recovery is just as important as the training itself. Every evening after you ride, you need to give your body a chance to recover for the next day.

Recovery advice:

• Stretch and mobilize your muscles: Take the time to stretch your muscles properly after every ride. Focus especially on your legs, back and hips, which are most stressed during cycling. It not only helps prevent muscle pain, but also promotes your flexibility and recovery.
• Sleep well: Getting enough sleep is essential for recovery. Try to get at least 7-8 hours of sleep every night. This helps your body repair muscle tissue and gain new energy for the next day.
• Use recovery tools: If you can, use recovery tools like a foam roller or massage gun to relieve tight muscles. This will promote recovery and help you keep cycling more smoothly.

Conclusion

A four-day cycling trip with rides of 60-80 km and 1500-2000 meters of elevation is a big challenge, but with the right preparation you can enjoy this experience to the fullest. Train purposefully, make sure you have the right equipment, keep your nutrition and hydration up, and be mentally strong. Don't forget the importance of rest and recovery between rides. With this preparation you will be ready to take on the adventure and spend the four days full of energy and fun. Good luck and enjoy the ride!

Also read: I'm going on a cycling trip and I'm taking with me

When you see the rain tapping against your window in the Netherlands, you feel the cold biting your skin and see the horizon gray, it is understandable that your desire for sun and warmth grows. It sounds like the perfect solution: get away from the bleak, wet winters of the Netherlands and look for a sunny paradise to keep your fitness up.

Tenerife, the largest of the Canary Islands, offers exactly what cyclists need: mild temperatures, breathtaking nature and an extensive network of routes that take you through both flat and challenging mountain landscapes. This island is the ideal winter destination for cyclists who want to escape the drizzly Netherlands.

Why Tenerife is an ideal cycling paradise

Tenerife offers a temperate climate almost all year round, with temperatures rarely dropping below 20 degrees Celsius, even in the winter months. This makes it the perfect destination for those who want to keep training in the winter without having to worry about freezing cold or rain showers. The volcanic origins of the island create an impressive and varied landscape, from coastal roads to steep mountain slopes. What makes Tenerife particularly attractive to cyclists is the diversity of the terrain. Whether you’re looking for a relaxing ride along the ocean or a challenging climb up Mount Teide (Spain’s highest volcano), Tenerife has it all.

Also read: Tenerife Winter Escape

The island has positioned itself in recent years as a top destination for cyclists and mountain bikers. Several professional teams come here to train, and numerous events, such as the “Vuelta a Tenerife”, take place here. The infrastructure for cyclists is excellent, with well-maintained roads, cycle paths and a wide range of bike rentals. In addition, the island offers beautiful views, quiet villages and unspoilt nature that makes cycling even more special.

The five most beautiful places to cycle in Tenerife

1. Teide National Park

The Teide is the symbol of Tenerife, and a bike ride to the top of this imposing volcano is an unforgettable experience. The climb to the top is one of the toughest in Europe, at 3,718 meters high, but it is definitely worth it. The route to Teide takes you through impressive volcanic landscapes, with lava fields, rock formations and panoramic views that are definitely worth the sweat. The park offers different bike routes for different levels, but a climb to the top is a must for the serious cyclist. For those who find the whole climb too difficult, there are routes that can take you up to 2,000 meters high, from where you can still enjoy spectacular views.

2. La Orotava to Puerto de la Cruz

This route takes you through one of the most beautiful valleys of Tenerife, with spectacular views of the Teide. The starting point is the historic town of La Orotava, famous for its traditional Canarian architecture and green, lush surroundings. From La Orotava you cycle to the coastal town of Puerto de la Cruz, known for its charming streets and beautiful beaches. The route is challenging but easy to do for both recreational and advanced cyclists. You will pass orange groves, banana trees and tropical gardens, and the views of the ocean and the volcano make it an unforgettable ride.

Also read: Mallorca312

3. Anaga Mountains

The Anaga Mountains, located in the northeast of Tenerife, offer a completely different experience to the volcanic areas of the island. This area is known for its dramatic mountains, deep gorges and green forests. The trails are narrow and often technical, perfect for mountain bikers looking for an adventure. The views of the Atlantic Ocean and the rugged coastline make it one of the most beautiful places to cycle. The ride to the mountain village of Taganana is recommended for those who like a tough challenge. Don't forget to stop for a break and enjoy the panoramic views of the island.

4. Costa Adeje and Los Gigantes

For those who prefer a more leisurely ride, the west coast of Tenerife offers a beautiful cycle route along the ocean. The route from Costa Adeje to Los Gigantes offers magnificent views of the steep cliffs and the clear blue sea. This area is ideal for a leisurely bike ride with few differences in altitude, but it offers beautiful views and a pleasant route for the cyclist who wants to enjoy the sun and the sea. The charming villages along the route offer a nice opportunity to drink a local coffee or taste a typical Canarian dish.

5. Vilaflor to Arona

Vilaflor is the highest village in Tenerife, located at an altitude of 1,400 metres at the foot of Teide. From this picturesque village, you can take a beautiful ride to Arona, a charming town known for its authentic atmosphere and traditional Canarian architecture. This route offers both challenge and beauty, with beautiful views of the surrounding mountains and a mix of forests and open fields. It is an ideal route for cyclists who enjoy a good climb followed by a relaxing descent to the south of the island.

Also read: You go on a cycling trip and take with you

Rwanda, also known as the “Land of a Thousand Hills,” is one of Africa’s most beautiful and unique cycling destinations. The country offers breathtaking views, challenging climbs, and a rich culture. Whether you’re planning to take a guided cycling tour or plan your own adventure, there are a few key things you should know before you hit the road. Here are ten things you need to know when cycling in Rwanda.

1. The hills can be steep

Rwanda is often called the “Land of a Thousand Hills” and for good reason. The landscape is mountainous, with numerous climbs (short and long climbs). The roads can vary from asphalt to gravel. If you are planning on doing long rides, expect to regularly climb steep climbs of 1000 to 1500 meters in elevation per day. This makes it a great destination for athletic cyclists looking for a challenge.

2. The climate is tropical, but the altitude makes it cooler

Rwanda’s climate is tropical, but it is tempered by the altitude. Most cycling routes are between 1,000 and 2,000 metres above sea level, making it pleasantly cool, even in the warmer months. Average temperatures in the lower elevations (around 1,000 metres) are between 20°C and 30°C, while higher up it can be cooler. It is important to pack layers when cycling in Rwanda, so that you can adapt to changes in temperature as you change altitude.

3. Expect a lot of variety in the terrain

Cycling in Rwanda is a varied adventure. You will cycle through rural villages, along Lake Kivu, through vast tea plantations and through dense rainforests. In some areas you will be cycling on paved roads, while other routes can be technical. The variety of terrain makes Rwanda a fantastic destination for adventurous cyclists who want to experience a bit of everything.

4. The roads can be unpredictable

Rwanda has invested significantly in improving its infrastructure in recent years. In general, the asphalt roads are in good condition. If you leave the asphalt roads, the roads are still in poor condition in some places, especially outside the larger cities. This is especially true for the gravel roads and the unpaved paths that wind through the mountains. Sometimes the roads can be muddy or dusty, depending on the season. So it is important to be prepared for rough roads and to ride a gravel bike or mountain bike.

5. Road safety and road users

Rwanda has relatively little traffic compared to other African countries, but traffic can be chaotic in larger cities such as Kigali. It is important to be alert for motorcyclists, pedestrians and trucks. In Rwanda, there is a lot of cycling by the local population. You notice that. The other traffic generally takes cyclists into account.

6. Don't forget to refill your water and snacks in time

Shopping and eating options may be limited in remote areas. Make sure you have plenty of water and snacks for longer rides. In many rural areas there are small stalls selling local foods such as bananas, potatoes and bread, but it is advisable to take your own energy bars, fruit and water for longer rides. Hydration is essential, especially if you are cycling in mountainous terrain.

7. Rwanda is hospitable and friendly

Rwanda is known for the friendliness of its people. As you cycle through the country, you will often be greeted by curious villagers who encourage you and wave enthusiastically. The locals are usually very welcoming and open, and although most people speak Kinyarwanda, you can also use English or French in the larger cities. Although friendly and welcoming, the population also sees tourists as cash cows. Children in particular shout Muzungu or Money at you all day long. It takes some getting used to and is sometimes uncomfortable.

8. Rwanda has a rich culture and history

Rwanda is not only a country of beautiful nature, but also of rich culture and history. You can encounter some impressive cultural and historical sights along the way, such as the Genocide Memorial in Kigali, where you will learn more about the tragic events of 1994. In 90 days, 1,000,000 (mainly) Tutsis were murdered. It is a good idea to spend some time in the cities to understand more about the history of the country.

9. Health and vaccinations

When traveling to Rwanda, you should pay close attention to the required vaccinations. Make sure you are vaccinated against diseases such as hepatitis A, typhoid, DTP (diphtheria, tetanus, polio) and yellow fever. Because malaria also occurs in Rwanda, it is advisable to take or consider taking anti-malaria medication. Consult your doctor for current travel advice and vaccinations before departure.

10. Respect the environment and local communities

Rwanda is one of the greenest countries in Africa and has many protected natural areas, such as the Volcanoes National Park, where you can see mountain gorillas. It is important to respect the environment, not to leave any waste behind and to support local nature projects.

Bonus: Cycling trip to the 2025 World Cycling Championships

Rwanda has positioned itself in recent years as a top destination for cycling tourism. With CYCLOsportive we offer a fully guided cycling tour through the mountainous landscape of the country, from the capital Kigali to the impressive Lake Kivu. More info: World Cycling Championship Rwanda