trainings schedule

Training schedule,...

...To enjoy 4,000km Great Dividing range, it is important to gradually increase the trainings dose. From a general 3x a week, with everything from squash, martial arts, spinning, fitness, mountain biking and inlines, our first step was to get some more biking into your training patterns.

Get fit in three months, if you start untrained, and want to go biking for longer than two weeks. build it up step by step. Condition is obviously more important than strength. A regular two times a week, for at least six months before is good. But crucial are the three months before the trip, then the training dosis is better increased.

90 minutes workout, gives good result, without hammering the body too much

We aim at having a good workout in 90minutes. With no risk of over-training, stress of tendons etc.

Think about what to eat as well, that is a sure 50% of your training results!

Dieet/health|
Article about food/health|

Fitness, some general fitness excercises in the gym are good preparation

Not only legs and calves, but also upper body, to get some strength in the back and shoulders.

Extra attention to: leg extension, leg curl, calve raises, overhead shoulders, wrist curl.

Fitness excercises1|

Fitmess excercises2|

Cycling, we cycle as much as possible, 35 km to work every week

It takes time but is you really need to get used to the sadle, make your kilometers, it is really not a matter off getting there as fast as possible, enjoy the ride, wherever...

Our trainings routes|

Spinning, is designed for people of all ages, sizes and abilities.

Indoor cycling workout is the best! You train your legs and butt and learn a lot about cycling technieks

In Amsterdam you can spin every day at A Bigger Splash (Dutch)

Spinning |

Sfa-news |

Adventuresports |

Videofitness |

Condition training, running, speed skating, swimming

To build up condition it is smart to start running more frequently, strong calves and legs and the best of all you get up that hill.

The good thing about running is that you only need a good pair of shoes, ... and you're off!

Training coach|
Runners info |

Front suspension, that feels good downhill

With front suspension, your arms doesn't have to catch all the bumps by themselves, the wheel stays longer in contact with the ground and required maintenance is still limited.

Make sure you don't need any special tools in the case that you want to adjust the compression.

Watercontainers

The normal waterbottles we use are just 1.5l softdrink bottles - gives you more water at hand.

Minimum drink water per person is 4l a day, plus any water for cooking and cleaning. To cover this in New Mexico, two MSR waterbags are employed - 4l respectively 6l. The MSR water-filter fits, and can also be used as a field shower.

Wheel & Tyres

The standard MTB wheels are often built more for light-weight than for the heavy loads of camping gear and water bottles.

Use tyres with knobs on the side only when going on asphalt. With trajects of more than a day on tracks with soft sand, mud or rock, choose a full profile.

Foldable tyres with strong sidewall-long life & easy packing