It’s getting to be spring, but also April, the sun is shining, then it storms again, but the roads are dry. Now begins the 12-week plan, the plan to get in shape.

Some people have asked about my training plan, how I approach such a long and difficult tour.

As you know, my role models are Jürgen Drews, Hansi Kraus and Joe Friel, not because of their music, of course, but because of their ability to age healthy, fit and young. JOE FRIEL is probably only known to endurance athletes. As one of the most recognized coaches and authors around endurance sports, he has helped a multitude of professional and amateur athletes of all ages to personal improvement and still celebrates personal successes even as an age group athlete.

He published the book pictured for his 70th birthday. It is the best I know when it comes to training methods, nutrition, regeneration when you have passed 50. In contrast to conservative training theory, he emphasizes training high intensity sessions.

What I like best, however, is the spirit he invokes, an attitude that we can continue to stay fit and fresh despite aging, unless illness – from which no one is immune – sets us back. But to do so, we must make an effort, expose ourselves to intense stresses. Summing up, Joe also comes to the verdict that our grandparents already knew: “You snooze, you rust”.

Before the 2017 tour, I still had a holy respect for riding 200 km every day; every day and then tomorrow again. So at that time I put the priority on extended endurance training, flew to Girona and rode with my small backpack 180km a day up the coast to Genoa and on to Lake Maggiore.

This respect has given way through the 2017 Tour to the certainty that I can ride great distances every day. So this time I’ll define the priorities of my training plan differently, taking Joe’s suggestions and methods into account and focusing on high-intensity interval training.

Winter Training

Of course, I was not lazy in the winter and from December to March regularly 2 to 5 times a week in the gym. Completed a program with 10’000m hard interval rowing and strength training for legs, torso and upper body. This should now give me a good base to get on the bike.

Every now and then, on dry and not too cold days, we were of course on the road, so are not completely rusty, especially since there are some hills with us, it does not go so flat there.

Plan and Reality

Unfortunately, it’s not as easy as I imagined to get going again. Winter training in the studio and cycling are just 2 different worlds. The first rides slept me quite a bit, so I was already worried how I get back in shape to drive a big tour.

Just because LSD, Long Slow Distance Training is out now, doesn’t mean I can do without it. On the contrary, only longer units, 3h and more, bring me back into the mode of cycling. So now I have some longer rides coming up before I can get into this interval training. So dress warm – don’t get sick – and off to the track and in 2 weeks it will feel better.

Here is an excerpt of my 12 week plan, it has an approximate structure and will vary.