Training for Your Bike Tour in Switzerland

Embarking on an e-MTB Haute Route holiday in the Alps, particularly the iconic Chamonix-Zermatt, is a dream for many mountain biking enthusiasts but is no easy feat. These multi-day journeys through stunning Alpine terrain are both physically demanding and technically challenging. To make the most of your trip, it’s essential to prepare both physically and mentally. We have included general ideas on what you could do to train for your bike tour.

However, these are not a substitute for expert advice but aime to give an idea of what you could potentially do to prepare for your e-bike tour in Switzerland. Every rider’s needs and physical condition are unique, so we encourage you to follow a MTB training plan suited to your abilities and consult a professional if needed.

1. Understand the Demands of the Haute Route

Before delving into preparation tips, it’s crucial to understand what the Haute Route entails. These mtb tours, such as the Chamonix-Zermatt Haute Route, involve long days of riding on varied terrain. You'll encounter steep ascents, technical descents, and rugged trails. While altitude riding experience isn’t mandatory, it can be helpful as the routes often reach elevations where oxygen levels decrease.

To assess whether you’re ready for your mountain biking holiday tour, refer to the physical and technical levels guide. Riders should possess intermediate to advanced MTB skills and a solid level of fitness to handle the prolonged hours on the bike. Honest self-assessment is key; overestimating your abilities can make the trip less enjoyable.

2. Physical Preparation: Building Endurance and Strength

Long Rides and Stamina

To prepare for extended days in the saddle, focus on building endurance. Plan long rides on mixed terrain to mimic the conditions you’ll face in the Alps. Gradually increase the duration and difficulty over time to condition your body for the demands of a multi-day tour.

MTB Interval Training

Incorporate MTB interval training into your routine to improve your climbing power and overall stamina. Intervals simulate the effort required for Alpine ascents and technical climbs. Interval training not only boosts fitness but also prepares your body for the stop-and-go nature of Alpine trails.

Strength Training

Building core and leg strength is essential for navigating rugged terrain and staying stable on technical descents. Focus on exercises like squats, lunges, deadlifts, and core work (planks, Russian twists) to improve overall stability. This type of MTB-specific training will help you handle challenging terrain with confidence.

Recovery Rides

Incorporate recovery rides into your training schedule to allow your body to adapt. These low-intensity rides aid muscle repair and prevent burnout, ensuring you stay motivated throughout your training.

3. Mental Preparation: Building Resilience

Visualisation Techniques

Alpine riding can test your mental limits, especially during long climbs or challenging technical sections. Visualisation can help you mentally prepare for these challenges. Picture yourself riding confidently through rocky trails or a steep ascent. This practice can increase your self-assurance on the bike.

Embrace the Challenge

Recognise that the Haute Route is not just about the destination (and riding) but the journey. Embrace the effort and the occasional setbacks as part of the adventure. A positive mindset will help you push through tough moments and fully enjoy the experience.

Prepare for Group Riding

Haute Route tours involve group riding, which requires cooperation and patience. Practice riding in groups before your trip to get comfortable with the dynamics, such as following a pace and communicating effectively.

4. Technical Preparation: MTB Skills for the Alps

Navigating the Alpine trails of the e-MTB Haute Route requires more than basic mountain biking skills. The terrain is often rugged, with loose rocks, tight switchbacks, steep descents, and technical climbs. Confidence in your technical abilities will make the trip more enjoyable and safer. Refer to our  MTB skills and techniques blog article to understand what to expect. Here’s a breakdown of the key skills to focus on:

Key MTB Skills for Alpine Riding

Cornering: Learn to lean into turns while maintaining traction. Practice on trails with loose or uneven surfaces

Descending: Master controlled braking and maintain a neutral body position to handle steep descents confidently.

Line Choice: Develop the ability to read the trail and pick the smoothest line through obstacles like rocks and roots.

Technical Climbing: Practice maintaining balance and momentum on steep, uneven inclines. Focus on keeping your weight forward and pedalling smoothly.

Switchbacks: Hone your ability to navigate tight hairpin turns using proper braking and weight distribution techniques.

Trail Awareness: Ride diverse trails to improve your ability to adapt to sudden terrain changes and unpredictable features.

If your skills need improvement, invest in a skills clinic or practice on challenging trails. These techniques are vital for confidently tackling the Haute Route’s demanding terrain.

5. Altitude Acclimatization (If Possible)

Although altitude riding experience isn’t required, exposure to higher elevations can be beneficial. If you can access trails at altitude, incorporate these into your training. Otherwise, focus on building fitness and adjusting to the demands of longer rides, which will help you adapt more easily during the trip.

6. Gear Preparation

Ensure your e-MTB is in top condition before the trip. Key things to check include:

Battery Life: Ensure your battery can handle long days, and consider carrying a spare if recommended.

Tyres: Use durable, all-mountain/ enduro tyres suitable for Alpine trails.

Suspension: Get your suspension tuned for the rough terrain to maximise comfort and control.

Invest in high-quality protective gear, including a well-ventilated helmet, knee pads, and gloves. Comfort is paramount, so wear clothing designed for multi-day tours.

7. Logistics and Practical Tips

Nutrition and Hydration

Fueling your body is crucial for multi-day rides.

Train with the type of snacks and hydration system you’ll use on the trip. High-energy foods like energy bars, gels, and nuts are excellent options.

Carry a hydration pack to ensure you stay hydrated throughout long climbs.

Test Your Gear

Before heading to the Alps, test your bike and gear on a multi-day ride or training camp. This trial run will help you identify any adjustments needed in your setup or packing strategy.

Recovery Routine

Multi-day riding can be taxing. Prepare a recovery routine that includes stretching, foam rolling, and adequate sleep to keep your body in top condition during the trip.

8. Final Checklist: Are You Ready?

Have you completed endurance and MTB-specific training, including interval training and strength work?
Are your technical skills up to par for Alpine terrain?

Have you tested your bike and gear in real-world conditions?

Are you mentally prepared to embrace the challenge and the beauty of the Haute Route?

If you can confidently answer “yes” to these questions, you’re ready to tackle the adventure of a lifetime.

Preparing for an e-MTB Haute Route holiday in the Alps requires dedication, but the rewards are well worth the effort. By focusing on MTB fitness, honing your technical skills, and building mental resilience, you’ll ensure you’re ready to conquer the trails and fully enjoy the stunning Alpine landscapes.

Start your preparation today, and let the adventure begin! Our Haute Route guide offers more tips on training for a bike tour and detailed guidance on MTB-specific training.