BIKE Transalp 2024: Performance diagnostics for the Diasporal Alpen Challenge team

There can only be one: The BIKE Transalp, which is being held for the 26th time this year, is the undisputed highlight of the mountain bike scene - for amateur athletes as well as ambitious racers and many professionals. The idea of cycling across the Alps in seven stages is captivating and has lost none of its fascination in almost thirty years of Transalp history. In addition to the routes through the most beautiful regions of the Alps, this is clearly also due to the challenge: this year, the route from Ehrwald at the foot of the Zugspitze to Arco on Lake Garda covers 520 kilometres and 17,215 metres in altitude.

"This is a mega event, we have to do it," thought Philipp Weiß when he read the call to apply for the Diasporal Alpen Challenge team in BIKE 12/2023. "We" is the 24-year-old dentistry student and his girlfriend Mona Schick. The 25-year-old comes from Karlsruhe and is studying law in Munich. While Philipp, who is studying in Innsbruck and comes from Weiden in the Upper Palatinate, is an experienced biker who also works as a bike guide, Mona is still relatively new to the studded tyres. An experienced tennis player in her school days, she started cycling during the coronavirus pandemic - often in the Black Forest: "From Karlsruhe, it's practically on my doorstep."

>> This is the Diasporal Alpen Challenge Team

Joint challenge: BIKE Transalp 2024

Philipp and Mona got to know each other through their second great sporting passion: both are enthusiastic skiers and work as ski instructors on the Arlberg in Austria in winter. In terms of cycling, they have moved towards each other and are increasingly enthusiastic about both road and mountain biking. The highlight of 2023 was their bikepacking tour from Geneva to Nice by road bike. "We actually only had bad weather," Mona remembers, "but it was still a mega experience."

The fact that the two were selected from more than 160 applicants for the Diasporal Alpen Challenge team is a great opportunity for them - and a challenge: "We see it as an adventure and want to do it together," says Philipp. Mona adds: "We want to do it together, just like we always rode the passes together on our bikepacking tour." In addition to the Transalp ticket and equipment, the package that the two have won also includes a bike fitting at SQlab, professional performance diagnostics and customised training plans.

Stefanie Mollnhauer is responsible for this with her pro-formance institute in Weißensberg near Lindau on Lake Constance. As a practising doctor, the former successful runner, duathlete and cyclist has both a practical and theoretical background. She says: "Performance diagnostics are very helpful, especially for amateur athletes, in order to utilise the limited training time as effectively as possible. After all, training according to heart rate or watts only makes sense once you know your individual training zones." Her colleague Heide-Maria Jäger, who is helping the BIKE team with the test, adds: "The strengths and weaknesses analysis gives you clues as to what you should focus on in your training."

Only when you know your individual training zones does training according to heart rate or watts make any sense at all. - Stefanie Mollnhauer

>> Bikefitting: do-it-yourself tips

How the performance diagnostics went

For Mona and Philipp, this is the first time in their cycling careers that they have been able to undergo professional performance diagnostics in the form of a lactate level test. Both are a little excited before the test, but also curious to see what results they will achieve. A little later, the set-up is finalised. The bike on the roller suitable for scientific purposes is set up appropriately, Philipp is wired up with sensors and the recording of his pulse values is ready to go. The exercise starts at 100 watts; it is increased by 40 watts every five minutes, 30 seconds before Stefanie Mollnhauer takes a drop of blood from her test subject's earlobe. This is used to determine the lactate values during the test, the progression or increase of which provides information about Philipp's performance.

These values in conjunction with the respective heart rate then also form the basis for the training recommendations and plans. Philipp takes a concentrated approach; he manages the first stages quite easily, but when the 340 watt threshold falls after 35 minutes, he can clearly see the effort, the sweat is pouring and his veins are bulging. With maximum effort of will, he keeps the pedals moving for some time before stopping the test. It is now necessary to point out that Philipp and Mona have insisted that their individual performance values are not published. "I don't want this to lead to any competitive battles later on," Philipp explains. Mona does not want to share any findings from the performance diagnostics with the public.

Results of the performance diagnostics

After Stefanie Mollnhauer has evaluated Philipp's data, she analyses: "His performance is easy to assess based on his individual anaerobic threshold; it is clearly above average for his age and gender." Looking at the threshold value in relation to his maximum performance, she states: "His speed or maximum performance is slightly better developed than his basic endurance."

Philipp is surprised: "Due to the many day tours in summer and ski tours in winter, I had expected it to be the other way round." He recognises the benefits of performance diagnostics all the more: "Now I know the exact values and the heart rate and performance ranges derived from them for training. I'm excited to see how my performance develops after several weeks of structured training." The training expert adds: "The most important point for the Transalp would be to improve my cycling-specific endurance."

By analysing strengths and weaknesses, you can find out what you should focus on in your training. - Heide-Maria Jäger

BIKE Transalp 2024: Tangible specifications

After Mona completed the test, she says: "I had no idea how long I would be on this bike. Then you get to the point where you think you can't go any further. And then shortly afterwards you think: actually, I could have done more." Unlike Philipp, Mona had expected her speed to be more developed, partly due to her many years of tennis. "But that's not the case," she realises. "My intuitive training in the past was probably not entirely wrong." Nevertheless, she finds the findings from the performance diagnostics enriching: "You simply have something tangible. Of course, it would be cool to see if the structured training now quickly has a very positive effect on performance."

Power curves

An example of an unspecific but typical representation of performance diagnostics. The upper curve shows the progression of the heart rate. The fact that it is straight at the upper end is an indication that the performance limit has not yet been reached in this test, while the lower curve shows the development of the lactate. The longer the curve runs parallel to the horizontal axis and the later it bends upwards, the better the aerobic endurance performance.

Performance diagnostics

• Investigation or test procedure that provides information about your state of health, resilience and performance. Training can be customised based on the results. Training can be controlled by specifying heart rate and/or performance ranges.
• Lactate level test: performed on a cycle ergometer; the individual anaerobic threshold is determined on the basis of the lactic acid concentration in the blood during exercise.
• Spiroergometry: The respiratory gas analysis can be carried out in parallel and provides information about oxygen uptake. In addition, statements can be made about fat and carbohydrate metabolism.
• Providers and costs: Reputable providers should be certified by the German Society for Sports Medicine and Prevention. Costs approx. 150 to 200 euros depending on the provider and scope.
• Tip: Many health insurance companies cover the costs as part of preventive healthcare. So be sure to enquire beforehand!