TOUR-Transalp: Performance diagnostics for the Diasporal-Alpen-Challenge team

It is a legend. The TOUR-Transalp, first organised in 2003, has developed over the years into an absolute highlight of the everyman scene. The idea of cycling across the Alps by road bike in seven stages is captivating and has lost none of its fascination in more than twenty years of Transalp history. In addition to the fascinating routes through the most beautiful regions of the Alps, this is clearly also due to the sporting challenge: This year, the route from Lienz to Riva del Garda covers more than 600 kilometres and 15,000 metres of altitude difference - This requires a certain amount of experience and a few years of training on the bike, but is also a very special item on the cycling bucket list.

>> 5 reasons to take part in the TOUR-Transalp.

>> New territory on the 1st stage of the TOUR-Transalp 2024.

TOUR-Transalp: Team Diasporal-Alpen-Challenge

Nina Helbig and Oliver Lüs had been toying with the idea of taking part in the TOUR-Transalp for some time. The cycling couple from Halle an der Saale, he 42 years old, she 39, have a penchant for challenging routes, which in their home region of Saxony-Anhalt can sometimes be very long due to the lack of high mountains. They have already completed the 300-kilometre Mecklenburg Lakes Tour as well as the Stoneman Erzgebirge and other difficult cycling marathons. Both of them easily achieve five-digit kilometre performances on their racing bikes every year, and Nina in particular is an extremely frequent cyclist: she is actually in the saddle every day and clocks up more than 30,000 kilometres a year.

In 2023, however, a road accident in September threw a spanner in the works. With a broken elbow, she had to take some time off cycling and suddenly had an unusual amount of free time. She also used this time to make plans for the 2024 cycling season - and it was during this phase that she discovered the invitation in TOUR to apply for the "Team Diasporal-Alpen-Challenge". Fun fact: "At first I thought I had to apply on my own and Oliver too, so that we could then form a team," says Nina. But things turned out differently, the two applied as a team and were lucky enough to be selected from more than 250 applications.

In addition to the Transalp ticket and equipment, the package also includes a professional performance diagnosis and customised training plans. Stefanie Mollnhauer and her pro-formance institute in Weißensberg near Lindau on Lake Constance are responsible for this. As a practising doctor, the former successful runner, duathlete and cyclist has both a practical and theoretical background. She says: "Performance diagnostics are also very helpful for amateur athletes in order to utilise the limited training time as effectively as possible. Only when you know your individual training zones does it make sense to train according to heart rate or watts."

Performance diagnostics for the TOUR-Transalp

On a rainy Saturday in February, she and her colleague Dr Heide-Maria Jäger dedicate themselves to the TOUR-Transalp team. Nina and Oliver had already travelled by train from Halle an der Saale the evening before; for both of them it was the first time in their cycling careers that they had been able to undergo professional performance diagnostics in the form of a lactate level test. Although they use power measurement pedals on their bikes, their intensity ranges for training are based on experience and self-generated data. Both are a little excited before the test, but also curious to see what results they will achieve.

Training according to heart rate or watts only makes sense once you know your individual training zones. - Stefanie Mollnhauer

A little later, the set-up is ready. The bike on the roller suitable for scientific purposes is set up appropriately, Oliver is wired up with sensors and the recording of his pulse values is ready to go. The load starts at 100 watts; it is increased by 40 watts every five minutes. 30 seconds beforehand, Stefanie Mollnhauer takes a drop of blood from the earlobe of her test subject. This is used to determine the lactate values during the test, the progression or increase of which provides information about Oliver's performance. These values in conjunction with the respective heart rate then also form the basis for the training recommendations and plans.

Performance diagnostics curve

Typical performance diagnostics curves: The upper curve shows the progression of the heart rate. The fact that it is still straight at the upper end is an indication that the limit has not yet been reached. The lower curve shows the lactate development. The longer it runs parallel to the horizontal axis and the later it bends upwards, the better the aerobic endurance performance.

Performance diagnostics from Oliver

Oliver tackles the test with concentration; he manages the first stages quite easily, but when the 300 watt threshold falls after 30 minutes, the effort is clear to see, the sweat is pouring, the veins are popping out, he keeps the pedals moving with maximum effort of will. He finally stops the test at 380 watts. Stefanie Mollnhauer comments: "You could already see during the test that Oliver is at a good level." After evaluating the collected data, she concretises the analysis: "Oliver's performance is easy to assess using the IANS (individual anaerobic threshold, editor's note); he is well above average for his age and gender.

His IANS is at a heart rate of 162 and a power output of 230 watts, which corresponds to 3.4 watts per kilogramme of body weight." This threshold value corresponds to 76.6 per cent of Oliver's maximum performance. According to the training expert, this is a medium range, which means that endurance and speed are about equally well trained. Mollnhauer adds: "Nevertheless, Oliver should still focus more on the basics, especially for a stage race. But that will be an issue for the warmer months, when you can train more outdoors again. But it looks pretty good for the time of the test. A great basis to build on!"

Common mistake: exercising at too high a heart rate

Mollnhauer analyses Oliver's heart rate and lactate curve as follows: "He has a lot of fast-twitch muscles, which are capable of anaerobic metabolism. Oliver will definitely be the one in the team who can close gaps." The first realisation from the test is in some ways a confirmation for Oliver and at the same time surprising: "The FTP value corresponds roughly to the value I determined myself from FTP ramp tests. I had assumed that the tests on Zwift would be less accurate." The electrical fitter, who works in industrial plant construction, probably shares the second key finding with relatively many dedicated amateur athletes: "I generally ride with a heart rate that is far too high - in all performance ranges," says Oliver, looking at his test results with some consternation.

Stefanie Mollnhauer is still working out the specific training plans for the following weeks based on the test results; they are not yet finalised so soon after the performance diagnostics. But one consequence is already clear to Oliver and has him pondering: "I have to train at a lower heart rate for a longer period of time in the basic area. That's unfamiliar at first. And group rides could potentially become a problem." For Oliver - and Nina too - this is no small matter, as they both explain that one of the most important aspects of their sport for them is going on long bike rides with friends at the weekend.

If you don't want to undergo personal performance diagnostics but still want to get the best out of your training, you can follow our training series. We have compiled the most important plans and tips, including

>> Basic training plans for cycling marathons and everyman races.

>> Road bike training for the mountain.

>> Road bike training with a focus on increasing speed.

>> Train sensibly without a fixed training plan.

Performance diagnostics from Nina

Then it's Nina's turn to increase her exertion level by level on the ergometer and finally exhaust herself. However, there is a slight sense of uncertainty in her: The consequences of the road accident are still noticeable, she explains: "The conservative treatment of the elbow fracture was of course quite time-consuming. My arm was first splinted and then in an orthosis for a total of eight weeks. I wasn't allowed to cycle on the road at all until mid-January." Although she started training carefully on the roller again in October to do something for her fitness, for someone who spends more than 30,000 kilometres in the saddle in normal years, the injury was and is of course a bitter blow.

Looking at her test results, the training experts note: "Nina's performance is clearly above average for her age and gender. Her individual anaerobic threshold is a heart rate of 166 beats and a power output of 179 watts, which corresponds to 3.2 watts per kilogramme of body weight." Fun fact: "Nina's threshold currently corresponds to 76.7 per cent of her maximum performance. That's almost exactly the same value as Oliver's." For Nina herself, slight disillusionment is mixed with an interesting realisation. She is a little disappointed that she was less able to maintain her excellent basic endurance as a result of the accident than she had hoped, even though she started training again as early as possible: "It was enough to maintain my basic endurance in principle, but not to the extent I had hoped."

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

Maximum load during training

Looking at her values from the performance diagnostics, however, she also states: "My previous maximum heart rate was 186. I'm surprised that I've given away quite a bit. During the test, it was 190 beats and Steffi (Mollnhauer, editor's note) said that this was not yet the maximum load. So I can still utilise some potential." One important aspect of her training over the next few weeks has already been mapped out: "I have to work on my ability to push myself to the maximum," says Nina. "First on the roller and then certainly out on the bike."

She also recognises the small fly in the ointment: "It won't be so easy to implement the training plan in the context of group rides." However, this doesn't dampen the anticipation of the TOUR-Transalp, the Diasporal-Alpenchallenge team is motivated to the tips of their toes. Although Nina and Oliver say in unison that they are prioritising adventure and experience, they will still be keeping an eye on the mixed team rankings. "I want to give my best performance there," emphasises Nina. And Oliver nods.