Rainer rides !
Anthropometrical Data
- born 1962
- 177cm (69 in)
- basic weight: 67-68 kg (147-149 lbs)
- tour weight: 66-67 kg (145-147 lbs)
Physical Condition
- diseases of musculoskeletal and cardiovascular system / metabolism:
without - regular training:
only some cycling in roadtraffic in the plain, with simple trekking bike, instead of car or public transport
rare efforts to ride into the local mountains (Black Forest, up to 1200 meters - 4000 ft.) - years total-km: 6000 - 8000
(4000 - 5000 miles) - nonsmoker
- limited alcohol intoxication
- fat reduced nutrition (not during longer cycling tours)
Outfit / Auxiliary Material
- without special bike clothing - only simple, preferably short + wide cotton stuff
- for mountain rides (main alps passes approx. 1500 to 2500 meters altitude) light long dressing as well as sweatshirt and gloves are essential also in summer
- for very hot sections, which can't be accomplished partially undressed (sunburn), or for warm evenings ironing free nylon shirts (which are unpleasant on skin when sweating, if you got used to cotton or riding without shirt.
- sun screen SBF 25 for face and neck always, for rest of skin when required
- wide open sandals for sun cruising (reducing tanning stripes on the feet), preferably firm sole (exercise sandals or cork soles)
- lighweight allround-sneakers with firm, profiled sole for cold, scrambling and mountain.
- helmet for heavy traffic roads and for longer descents
- daily lubricating of sitting and genital area (bearing area on saddle) with milking balm (kind of vaseline, but softer), which I carry with me in injection tubes (10ml - 2 weeks) / does not grease after infiltration)
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Ingestion
- Self-catering - I avoid gastronomy during the ride
- high-sugar basic nutrition out of the handlebar bag:
Haribo (German wine gum & licorice sweets), chocolate bars, very sweet limonades, sugary fruits - starchy nutrition due to appetite and choice (pastry, biscuits)
- milk and low-fat dairy products in the first third of the daily leg
- addition of fat: nut chocolate, trail mix
at the last third of daily leg (afternoon, evening), also for compensation of salt loss: strong salted peanuts, salami / salty ham - NO strong fatty food during the daily leg (french fries, hot dogs & relatives, cheese sandwiches, 'proper meal' - gastronomy)
- no raw vegetables (but max. 1 kg fruits during the tour)
- at evening for fortification there can be dispensed food containing more fat and a small amount of alkohol, even though digestion work effects condition of the next day
- drinking quantum:
at strong sun / warm wind or in the mountain approx. 1 liters (approx. 2 pints) per hour riding, else approx. 0,5 liters (approx. 1 pint) - breaks do not count on time;
so for the purpose of weight reduction beverage eventually has to be purchased during the ride
(drinking water carried along is also used to wash face and hands, where no water can be obtained else) - special mineral compounds for competition, mineral supplements:
are NOT necessery !
Gear
- simple trekking bike purchased at specialized retail, prize below 500 € (680 US$ - value of Jan, 2005)
total weight fully stuffed without panniers approx. 18 kg (35 lbs)
- fitted with diverse exchange parts, acquired due to wearout or else invalidity
- 24 speed standard gear, maximum reduction 22:30
- V-brake
- reflex tires rough profile / edge studs with long lasting property and special break down safety (Kevlar inlay), 4 bar (I havn't experienced any flat tire on this tour)
- additional spoke reflectors, complete set of reflectors specified for Germany
- clamp LED flashlight for tunnel and night rides
- reduction rearview mirror
- saddle with pressure relief 'saddle with hole'
- waterproof rear panniers Mainstream MSX (ca. 65 € - US$ 90), topped from a laterally fitted waterproof bag Tatonka Barrel (ca. 65 € - US$ 90), which can be carried as backpack, too
also handlebar bag and removable chassis bag, each waterproof and removable as separate luggage (Mainstream MSX ca. 40 € - US$ 55 resp. Decathlon ca. 8 € - US$ 11).
- 2 bottle cages with 0,7 l bottles aluminium
- camping equipment , 6 kg (approx. 11 lbs) total without catering stuff:
light tent 'Decathlon Forclaz T2+ Ultralight 2004' (French, approx. 90 € - 120 US$), 1 person (you may invite a 2., if you care :-) ), 2 kg (approx. 4 lbs)
PE-cover as footprint 0,5 kg (1 lb)
selfblowing mat, bulky (ca. 15 € - US$ 20), 1 kg (2 lbs)
sleeping bag 'Decathlon Square +10' (French, approx. 30 € - US$ 40) usable down to 7° Celsius - 45° Fahrenheit, 1,6 kg (3 lbs)
- gaz stove MSR Pocket Rocket with mini cartridge (ca. 25 € - US$ 35) 0,4 kg (ca. 1lb)
only for coffee and distress broth
foldable chair Relags tripod (ca. 13 € - US$ 18) 0,5 kg (1 lb)
- mountain:
sit harness lightweight
via ferrata set y-style lightweight
padded jacket, compressed
padded gloves
decent simple daypack
thermal underwear
thermal socks
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Replacement parts
- 1 spare tube
- complete repair kit including spare valves, valve caps as well as extra patches
- 3 pairs brake pads for V-brake (required to replace half worn out pairs before depart + reserve)
- chain locking link
- chain stud HG
- chain tool to push out chain studs
- 2 spare spokes (replacement on your own hand not possible, if break is on sprocket side of the rear wheel)
- 1 brake linkage
- 1 gear linkage
- approx. 50 cable ties in 2 sizes
- assortment of 2 dozen screws, nuts and washers - bicyle specific and universal, also a few small dry wall screws (Spax)
- acrylic clue filling, 2 components, half a tube
- small coil fabric tape black, partial amount
- opened small coil Scotch tape (without winder)
- tools:
folding cycling multi-tool with knife, bone wrench, needle-nosed pliers, 2 tire levers, small single screwdriver slot, mini lamp, cloth, wet pads, small scissors, high pressure air pump with gauge
All replacement parts and tools are packed in plastik bags (freezer bags or sample bags with closure lip, sorted in functional groups; for protection against misery from in- (soap, coke is leaking) and outside (rain, bike tips in lake), also for better packing and handling.
The multi tool of stainless steel is stored in the handle bar bag or in the tool bag, as well as some cable ties.
Budget, Travel Season
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Objections / Questions
That's no recreation at all !
Don't really has to be.
The main thing is to have fun with it.
A several weeks cycling tour has a much greater intensity of impressions as a bus tour.
Every day you are travelling through another scenery, and it's especially their original progression what delights us and satisfies our exploration urge.
Riding the bicyle approaches a primary way of travelling: riding on horseback.
Will I succeed that, too ?
Probably: Yes !
With the premise of a physical condition in good order, people from 15 - 60 years of age should be able to perform a cycling tour of several weeks, and even to cross mountain passes at that occasion.
You should have an acceptable relation of height and width ('ideal weight' =D ) and exercise at a regular base, i.e. by cycling!
You don't need any special training; it's enough if your circulation is used to medium strain (high stairs, crossing a rampant bridge by bike).
Smokers usually will not perform full oxygen resorption anymore required for longer lasting circulation strain - unless they are still very young.
That's why smokers will hardly succeed mountain slopes.
Performance on carrying or pushing the bike in high mountain terrain is achieved through acclimation, which means approach from lower country, gradual increase of working altitudes.
Is it possible with my particular bike ?
Probably: yes !
If you are lucky owner of a trekking or touring bike not too antique, which comes with a 21-27 speed gear and which carries you comfortably, not ownly for weekend shopping.
Your bike should be well run in and regularly maintained.
It should feature a solid carrier, cause you will lug pretty much things with you. By the way, also somewhat serious fenders, not those plastic cloths.
That's the reason why many MTB and racing bikes are only suitable for touring after being refitted.
Town or Dutch bikes often have not the gears needed for mountain trails. With 3-speed hub or 7-speed gear your chances at the slope are most limited.
By comparison modern tourers since about 10-15 years due to their sophisticated gears and smooth runnability allow mountain riding without shuffling, even with payload.
Requirement is a bike kept in good repair (replace tires, if older than 2 years or without profile) and material of acceptable quality.
You don't need an special expensive bike or special expensive equipment.
With medium prized bicycles and accessories, you will get everywhere, too.
I've heard, I need a particular sprocket combination for high mountain passes - do I have to purchase it ?
For mountain cycling with luggage in high and even low range a socalled gear reduction is highly recommended.
Good to know: In cycles with 21 to 27 speed gears a reduction is mostly build in, so you have nothing to alter at your bicycle.
Important: Evidently the gear has to operate properly at all speeds !
That's a gear reduction :
At the lowest speed (1., largest rear sprocket) on the smallest front sprocket (1. chain rim) one single crank turn moves the rear wheel only less than one single turn. Obviously you then drive very slow, instead pedaling is easy.
The rest of gear transmissions are high geared, that means with one single crank turn the rear wheel moves more than one or several turns.
How do I detect my gear reduction ?
In the ideal way you can take a look into the maintainance file of your bike.
The description of front and rear drive should provide the pitch of the sprockets respectively the chain rims.
The smallest chain rim (front - common 22 or 28) should have less cogs than the largest sprocket at rear, better: the TWO largest at rear (common about 30).
My largest gear reduction is 22:30. With that, pass ascendency can handled quite well. But there are even larger reductions, i.e. for MTB.
If you haven't filed your maintainance book properly, or your bicycle is second hand or gift, you have to count the sprocket pitch (no. of cogs on the sprocket wheels) on your own.
For this issue, take a selfadhesive dot or a piece of scotch tape to mark the first cog to count.
Gears with single chain rim (5- to 7-speed) do not provide any reduction. Especially with older, worn out gears you risk a crack of chain, if you try forcibly to ascend too high slopes.
If you encounter only one rear sprocket at your bike, but many speed steps (or 2, 3 front sprockets), it may matter about a special higher graded speed hub. In this case chances are good, that your bike is suitable for mountain riding, if a gear reduction is provided.
Cyclists who are owning kind of that, don't have to ask here. If you have found or bought kind of that, or its been given to you, you should consulate specialized retail or the web (perhaps the brand of the gear is issued on the speed hub).
Weight reduction
When cycling you don't want to miss this and that, and also we have aquired nice things at the store, which are now to be taken out.
If you just take everything you like with you, especially if also a camping gear is to be carried over the high mountains, we have quickly won a load of 40 kg (90 lbs) pack - not to forget: the bicycle itself also weighs 15 - 20 kilos (33 - 45 lbs - yes, so much !).
To be reweighed for everybody with your pocket balance (combined to larger bundles).
However, with the whole caboodle cycling is no longer real pleasure.
Probably space in your panniers is also not sufficient.
On the official Swiss cycling-tours marketing website www.veloland.ch is suggested to spread all things to be carried on the floor, and then select half of them.
A bit cruel.
Instead, for a bike tour with few mountain hikes I suggest to reach a limit of 25 kilos luggage without victuals (just under 55 lbs.).
For that reason luggage is splitted in functional groups, and every group is assigned to a portion of the 25 kilos, counted in 100 gramm steps (matching 5 oz steps).
All components are weighed on a precise scale (large letter balance or kitchen scale).
Example:
paper stuff: 1,0 kg
actual weight paper: 2,3 kg
Now you are asked to minimize the whole shit until 1,3 Kilos are saved.
I.e. by carrying copies of useful pages instead original bulky books or maps - copied double sided, most suitable not with use of your home ink slingshot, cause such copies tend very much to melt unreaded in the rain (or make your ink copies durable).
Maps can be detached carefully out of the paper cover, then they also fit better to the map holder on the handlebar.
Anyway, the heavy dingus only contains useless advertisement.
Bulky directories which are to be carried along for the emergency, stay at home - prove yourself by improvisation!
The same way with every other group of items.
Many stuff is to be replaced with light versions, and in many cases you already have something suitable at home (beach towel, trousers, shower slides..)
Hardly a thing really has to be of metal, except for the bike itself.
Use A L L chances to replace metal by plastic, i.e. in catering stuff - plastic also gives pleasure!!
As well: No glass !!
Take along care products and supplies only for half of the tour and replace them on the way!
Pour out too large quantities of such goods before starting or refill in smaller, easier tanks (injection tubes, perfume tryout-tubes and so on).
Ideal: These trendy mini tryout flacons, tubes and boxes from the rummage basket of your drugstore/supermarket.
Don't come along with a highly specialized cycling workshop only to show everybody what you can screw and fix in the case.
At the end, if there is no breakage at all, you will stand there with the whole heavy iron caboodle.
In many civilized regions of the world there can be found already a bike garage! It needs only very few things to be able to extemporize on the road, just in the case.
Sometime it's merciless hard, what get's the chop. But finally the 25 kilos are achieved - and then all the stuff adds, which has been lost in sight before.
For victuals I'm again counting up to 7 kg (15 lbs - after shopping), but due to drinking quantum most variable in the course of day. For mountain passes provisions can be minimized to the most badly needed chocolate and beverage up to height of the pass (1 liters / 2 pints beverage per hour).
Proving weight reduction at home pays!
You have so much more pleasure with cycling, principally at the slope.
However, on the road you will always find things in your pack, which are good for nothing: chuck away and it's just easier!
Naturally it's also possible with a most minimized baggage, if you abandon camping, and instead carrying heavy coins living from 2 credit cards.
This way the thing can be managed with a 12 kilos luggage (approx. 26 lbs), also you don't shlepp so much purchases round the world.
Amendments
If you experience any errors or unpreciseness in geographical descriptions or uncorrect internal links, please don't hestitate to contact me for your amendments !
Contact mail is given below.
Credits
Thanks to all amateurs who submitted information about the featured routes on their own webpages.
Your hints and spirit helped me a lot :-)
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