Alpen Challenge Lenzerheide Training Plan & Preparation

Course & Elevation

The long course of the Alpen Challenge Lenzerheide is a loop of roughly 190 kilometres with 4,400 metres of climbing through the Swiss canton of Graubünden, starting in Lenzerheide and finishing in Lantsch/Lenz. Three great alpine passes are on the menu, the Albula, the Maloja and the Splügen, with an excursion across the border into Italy near Chiavenna.

The Albula opens the climbing. Between kilometres 18 and 34, three sections add up to about 1,000 metres of gain, including a 7.9-kilometre core at just over 7 percent. A long ride through the Engadin follows, over the Maloja and down through the Bergell valley into Italy. From kilometre 106 the hardest block of the day begins, the southern ascent of the Splügen pass: first 11.3 kilometres at 6.6 percent gaining 746 metres, then after a short respite another 5.6 kilometres at 8.3 percent, capped by a short, very steep ramp at kilometre 126.5. The finale arrives at kilometre 183 with the closing climb to Lantsch/Lenz, 5.1 kilometres at 8.3 percent for 421 metres of gain.

Almost 40 percent of the route is flat valley riding, where groups form and time is made. Aid stations staffed by volunteers line the loop, and start slots for this September classic are limited.

Pacing Strategy

Across nearly 190 kilometres and 4,400 metres of climbing, it's effort distribution over many hours that decides. Almost 39 percent of the course is flat, but the vertical concentrates in a handful of long passes you must not overcook. The first major climb from kilometre 23 — nearly eight kilometres at just over seven percent — comes while the legs are fresh, and that's exactly where many waste matches too early. Ride the early mountains well below maximum and eat consistently on the flat sections.

The decision falls in the second half: the eleven-kilometre category-one climb from kilometre 106 and the following, partly very steep pass from kilometre 120 demand real climbing deep into the race. Watch for the short, steep ramps of up to 43 and 70 percent that break your rhythm. At the end, a five-kilometre climb from kilometre 183 back to Lenzerheide still waits — overreach early and you'll only crawl up it.

Save your legs for the mountains of the final eighty kilometres.

12-Week Preparation

Plan on seven to ten hours of riding for the 190 kilometres and 4,400 metres of climbing, depending on your level. The character is that of a classic alpine granfondo: long, steady passes ridden aerobically, linked by fast valley sections where group riding and aerodynamics matter, since almost 40 percent of the route is flat.

Three sections decide the day. On the Albula between kilometres 18 and 34 you find out whether you have overspent for the rest of the ride. The Splügen block from kilometre 106, with more than 1,300 metres of climbing in one stretch, is the heart of the race and arrives after over four hours of riding. And the closing climb to Lantsch/Lenz from kilometre 183, 5.1 kilometres at 8.3 percent, meets you with whatever the day has left in your legs.

Build long rides of five to seven hours containing several climbs of 30 to 60 minutes, deliberately placing one hard ascent at the end of the session. Sweet-spot and threshold intervals of 2 x 20 up to 3 x 30 minutes develop the sustained power the passes require. Equally important is confident descending: across roughly 4,400 metres of downhill, including the drop through the Bergell, significant time is won or lost.

Practise fuelling at 60 to 90 grams of carbohydrate per hour on your long rides, and plan clothing for September in the high mountains: the pass summits can be cold while the valleys and the Italian side are noticeably warmer.