Here are 3 training tips for you from our training partner tg-trainingsplan. The AB Hero 200 and 300 km laps are demanding and without training it will be difficult to master the route well. We have 3 training tips for all future AB heroes: Tip no. 1 Expand the basics Put two to four long trips into your training over the next few weeks. So your back and the muscles are prepared for the AB Hero rides. The rides should take place in the basic area, i.e. around and below your aerobic threshold. During such trainings you can also test the food for your hero day. How much food will you need? The AB Hero Challenge has a few meters of altitude ready for you, intervals on the mountain are definitely part of the program: Tip No. 2 Intervals on the mountain You set a strong training stimulus with interval training on the mountain. Long intervals of up to 30 minutes uphill below your anaerobic threshold with a recovery phase of 5 to 10 minutes at the aerobic threshold are ideal. Here frequency-oriented (pedaling frequencies from 70 to 100 rpm) or power-focused (55 to 70 rpm) intervals can be carried out. If you do not have long climbs on site, you can improve your strength endurance by repeatedly driving on short mountains. In the ascents, especially include sections where you are pedaling out of the saddle. When pedaling out of the saddle, the muscles divide the work differently, the upper body works more. In this way you can avoid fatigue or the threat of tension in the normal position. In the long run, however, this puts an excessive strain on the postural muscles and the leg muscles, because the body weight is no longer carried by the saddle, so always switch between standing and sitting. For such a day on the bike there is more to it than just good legs, so make sure you have good body stability. Tip No. 3 Core-Training The trunk is the abutment for the pedaling power on the bike. In addition to the bike training, build in a core strengthening once or twice a week. The stronger your back, the more stable you sit on the bike.