1. Choose the right bike

Your bike will be your best friend over the next few days. For bikepacking, an all-road or gravel bike is ideal: sturdy enough for unpaved paths, yet light enough for long distances. Wide tires of at least 40mm provide comfort and grip, while tubeless tires reduce the risk of punctures. Test your bike fully loaded before you set off to make sure everything is in order.

2. Distribute your luggage wisely

A well-distributed load makes the difference between a comfortable ride and a nightmare. Use frame, handlebar, and saddlebags, and make sure your belongings are securely fastened. Place the heaviest items close to your bike's center of gravity. This will keep it stable, even on steep hills and rough trails.

Also read: How to prepare for a multi-day cycling trip

3. Think about water and food

In the wilderness, stores are scarce. Expect to need at least 2 liters of water per day, and bring a filter or purification tablets in case you encounter rivers or lakes. Food should be nutritious and light: nuts, energy bars, and dried fruit are ideal, but a small pasta or rice meal in the evening can do wonders for your energy.

4. Prepare for overnight stays

Self-supported camping often means camping in the wild. An ultralight tent or bivvy sack is easy to carry and quick to pitch. Check the climate and choose a sleeping bag suitable for nighttime temperatures. Find a safe spot, out of sight, protected from wind and rain. This way, sleeping in the wilderness becomes an experience instead of an inconvenience.

Also read: 10 handy tips for cycling in the mountains

5. Navigation is essential

Getting lost is not an option. A GPS or bike computer with preloaded routes is essential. But don't forget a paper map and compass as a backup. A phone with a power bank helps, and for areas without coverage, a satellite communicator can be a lifesaver.

6. Learn to repair on the go

In the wilderness, there's no one to fix your flat tire or chain problem. Make sure you have a multi-tool, tire levers, spare tubes, and a pump. Practice changing a flat tire, lubricating the chain, and adjusting the brakes beforehand. That way, you won't be faced with any surprises.

7. Test your setup on longer rides

Practice makes perfect. Do a few multi-day rides fully loaded. This way, you'll see if everything fits comfortably, if your food and water are properly distributed, and if your bike's mechanics are reliable. It's easier to spot minor problems at home than in the middle of the wilderness.

Also read: Setting goals for a Granfondo

8. Plan for the unexpected

Weather conditions, route problems, or equipment failures are all part of the experience. Plan ahead: bring a small first aid kit, a rain jacket, extra food, and tools. Being prepared means you can stay flexible and your adventure won't be abruptly ended by something minor.

9. Train your body and mind

Self-supported bikepacking requires endurance, but also mental strength. Long days in the saddle can be demanding, especially in remote areas. Learn to stay calm and focused, enjoy the silence, and be prepared to respect your own limits.

10. Enjoy the freedom

The best thing about a self-supported adventure is the absolute freedom. No schedules, no hotels, no shops. Just you, your bike, and the nature around you. Let go of the stresses of everyday life and immerse yourself in the landscape. The challenges along the way make the reward all the greater.

Conclusion:

A self-supported bikepacking event is a completely different experience than a weekend cycling through the Netherlands. With a good bike, smart luggage management, sufficient water and food, a safe place to sleep, and the right mental preparation, you can make your adventure a success. It requires planning and self-reliance, but the freedom and satisfaction you gain are unparalleled.

Also read: CYCLOsportive Adventure: Expedition Dolomites

A bike that can handle the Italian terrain

Italy offers enormous variety: long climbs, fast descents, rolling roads, and occasionally rough asphalt. A well-adjusted bike makes the difference between surviving and enjoying. With the right setup, you'll cycle more comfortably, safely, and with more enjoyment.

Gearing and cassette: prepared for climbing

Many Italian routes feature significant elevation gain. Therefore, a light gear ratio is essential. Consider a compact crankset (e.g., 34) and a cassette with a wide gear range. This will help you maintain a smooth pace, even when the gradient increases.

Also read: Cycling & enjoying in Italy

Tires and grip: comfort on varying road surfaces

Italian roads are beautiful, but not always smooth. Wider tires (28–30 mm) provide extra comfort and grip, especially on rougher sections or descents. Tubeless tires reduce the risk of punctures on long rides.

Also read: The right tire choice for GF Strade Bianche

Accessories that make a difference

Essential for any cycling holiday: a spare tube, pump, multi-tool, and some chain lube. Also bring plenty of food and water bottles, especially on warmer days. A compact first aid kit can be handy for minor ailments.

Safety and comfort first

A well-fitting helmet, reliable brakes, and a comfortable riding position are essential. Long days in the saddle require comfort—small adjustments beforehand prevent major problems down the road.

Tips for a worry-free preparation

Test your bike and gear beforehand on longer rides. This way, you'll be sure the gear ratio, tires, and position are right for you. Well-prepared cycling means more enjoyment of the landscape, the food, and Italian life.

Also read: Everything you need to know about a cycling trip with CYCLOsportive

Cycling and enjoying: Italy as a cyclist's paradise

Italy is a dream country for cyclists who enjoy food and drink as much as they enjoy miles of beautiful scenery. Whether you're climbing through the Alps, rolling through Tuscany, or cycling past lakes and vineyards, every ride is rewarded with local specialties. In Italy, cycling and food go hand in hand; a good ride almost always ends at the table.

Start your day with an Italian boost

A cycling day in Italy starts with coffee. A quick espresso at the bar, a cappuccino with fresh brioche, or some bread and jam: simple, yet effective. It's just enough to wake up your legs before tackling those first few kilometers.

Also read: Everything you need to know about your cycling trip with CYCLOsportive

Lunch along the route

Along the way, you'll pass cafés, trattorias, and small village restaurants where you can easily stop for a bite to eat. Pasta, gnocchi, risotto, or polenta will replenish your energy reserves. Local cheeses, cured meats, and seasonal vegetables make every lunch typically Italian, nutritious, flavorful, and perfect for cyclists.

Après-ride: enjoying after cycling

After the ride, it's time to relax. A local beer, a glass of wine, or prosecco, paired with antipasti, pizza, or a slice of homemade cake. Just outside the big cities, you'll find those spots where cyclists and locals end the day together.

Helpful tips for food-loving cyclists

Plan your stops wisely, but leave room for spontaneity. Italy invites you to stop, order something, and savor the moment. Sometimes a plate of pasta tastes just as good as a successful climb.

Want to know more about our trip to the Maratona dles Dolomites? Check out the following link: Group trip Maratona

CyclingFit XL is a support program for all cyclists, gravel riders, and mountain bikers, from recreational cyclists to (semi-)professionals. Healthy exercise and performance on the bike for everyone—that's the goal! With the Wielerfit XL team, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice, and support for cyclists at every level. We spoke with Annette Bentink, Director and Sports Podiatrist at Podotherapie in Beweging, when cyclists should consult a podiatrist.complaints among cyclists.

Cycling is a wonderful sport, but long rides can sometimes cause discomfort in the feet, ankles, knees, hips, or lower back. Many cyclists ignore minor aches and pains, while these complaints are often signals that something is wrong with the core of your pedaling motion: your feet and lower legs. A sports podiatrist can offer relief.

Signs it's time for an appointment

A visit to a sports podiatrist is definitely recommended if you experience one or more of the following complaints:

• Recurring or persistent pain in the foot, ankle, knee, hip or lower back, especially during or after cycling.
• Tingling, numbness or cramping in the feet during longer rides, which may indicate pinching or incorrect pressure distribution.
• Pinching or pressure feeling in cycling shoes, even if the shoe size is correct – often a sign of incorrect fit or cleat adjustment.
• Problems with pedaling movement or stability on the pedals, which means that power is not transferred optimally.
• Complaints that arise after changing shoes, pedals or cleats, or after a bike fitting.
• Recurring injuries despite adjustments in posture or materials, which may indicate an underlying biomechanical cause.

In short: if you have complaints that limit your cycling pleasure or negatively affect your performance, and you suspect that your feet or posture play a role in this, it is wise to consult a sports podiatrist.

Why a sports podiatrist?

A sports podiatrist not only examines the complaint itself but also analyzes the entire movement pattern and how the load is distributed across the body while cycling. This allows complaints to be addressed before they return or spread to other parts of the body. This makes a sports podiatrist a valuable partner for both novice and experienced cyclists.

Exercises to strengthen feet and lower legs

Besides professional guidance, you can also do a lot yourself to prevent complaints. Strong and flexible feet and lower legs ensure efficient power transfer and reduce the risk of injury. Below are some exercises you can do 2–3 times a week:

1. Calf reinforcement: Single-leg calf raises, with or without weight. This supports the pedaling motion and protects the Achilles tendon.
2. Activating the arch of the foot (short foot exercise): Gently lift the arch of your foot without curling your toes. This strengthens the small muscles of the foot and prevents sagging.
3. Toe curl with towel: Curl a towel toward you with your toes. This improves control and strength of your foot muscles and toes.
4. Improve ankle mobility: Dynamically stretch the ankle forward over the toes, for example, by moving the knee toward the wall. Good mobility prevents compensation elsewhere in the body.
5. One-leg balance exercises: Stand on one leg (possibly on a wobble cushion) and do small knee bends. This will train your stability and proprioception.

Practical tips for injury prevention

• Wear shoes with sufficient room at the forefoot to avoid pressure points and tingling.
• Let you adjust cleats properly; an incorrect position can cause complaints in the feet, knees or hips.
• Change your position regularly during long rides to promote blood circulation and pressure distribution.
• Stretch your calves and the soles of your feet after cycling, especially if you are stiff or prone to cramps.
• Use a foam roller for the calves and lower legs to release tension.

Finally

For recurring or persistent complaints, it's wise to consult a sports podiatrist. They can assess whether there's excessive strain, poor posture, or pressure distribution—and, if necessary, advise you on insoles, shoes, or further treatment. This way, you'll not only stay pain-free but also be able to fully enjoy every ride, from short trips in the Netherlands to multi-day adventures.

Podotherapie in Beweging works together with CyclingFit XL and the Sports Medical Center of the Jeroen Bosch Hospital. Cyclists can make an appointment directly or be referred by a physiotherapist, sports physician, or chiropractor.

Annette Bentink
Age: 43 Years
Occupation: Sports podiatrist since 2011
Background: Have always been sporty, played korfball for 25 years as a youth, then half marathons, ¼ triathlon, cycling and mountain bike tours up to the Africa Classic. 
How many hours per week do you spend on your bike: 5.5 hours per week at the moment until a new goal is set, then this will increase again.

Dream away in the Dolomites

The Maratona dles Dolomites isn't just any gran fondo; it's a ride every cycling enthusiast should experience at least once in their life. With its legendary mountain passes, breathtaking views, and unique atmosphere, this ride is a bucket-list adventure. But before you put your first pedal to the metal, you need to be well prepared.

Also read: Setting Goals for a Gran Fondo

Everything arranged? This is what a Cyclosportive Travel trip looks like.

At Cyclosportive-Travel, we take care of all the hassle for you. Our packages often include:

• To travel: You travel to the Dolomites yourself. But once you arrive, all you have to do is cycle; we'll take care of the rest.
• Accommodation: At La Villa we have luxurious accommodation in a prime location near the start, so you won't have any stress in the morning.
• Luggage: We ensure that your suitcases are ready in the right place.
• Accompaniment: support during the ride, technical assistance, sports masseur, sports nutrition from Maurten and route advice.
• Extras: Participants will find some nice extras in the goodie bag, including a CYCLOsportive cycling jersey, a route book, and gifts from our partners.

Everything is designed to ensure you enjoy the ride to the fullest, without any hassle or stress.

Traveling with partners and family? No problem!

Not everyone drives, and that's fine. There are plenty of opportunities for partners or family members to explore the Dolomites. Hiking trails, scenic drives, local markets, or simply enjoying a coffee in the mountains: the region offers something for everyone. This way, your family can enjoy themselves while you prepare for the climb of a lifetime.

Timing is everything

Want to be sure of a starting number, a comfortable hotel, and an early booking discount? Book well in advance. Popular dates fill up quickly, and booking early also offers more flexibility in your itinerary.

Also read: How to prepare for the Maratona

Why an organized trip makes your life easier

An organized trip offers not only comfort but also security. From route maps to emergency systems, from group dynamics to tips from experienced guides: everything is tailored to the challenges of the Maratona. All you have to do is focus on cycling and enjoying the Dolomites.

Want to know more about our trip to the Maratona dles Dolomites? Check out the following link: Group trip Maratona

The three routes: Sella, Medio and Granfondo

The Maratona offers three distances, tailored to different levels:

• Sella: 55 km with approximately 1,780 meters of elevation gain. Perfect for those who want to experience the Dolomites without extreme exertion.
• Mediofondo: 106 km and 3,230 meters of elevation gain. The "standard" route for the true gran fondo enthusiast.
• Granfondo: 138 km and 4,230 meters of elevation gain. The ultimate challenge, including all the iconic mountain passes. Only for the physically and mentally fit.

Whichever route you choose, each climb has its own character and challenges.

Also read: Setting Goals for a Gran Fondo

Passo Campolongo: the warm-up

The Campolongo The 5.9 km climb, averaging 6.51 km/h, is often the first significant climb on all routes. It's a relatively manageable climb, but don't be fooled: your legs will already feel heavy after the previous kilometers. Focus on a steady cadence and pay attention to your nutrition and hydration.

Passo Pordoi: legendary intermediate sprint

With 9.2 km and an average gradient of 6.9%, the Pordoi One of the Maratona's most famous mountain passes. It's a climb that demands strength and endurance, especially after the Campolongo. Position yourself strategically, find your rhythm, and don't forget to enjoy the views of the Marmolada. The Pordoi is included in all routes.

Passo Sella: steep and spectacular

The Sella It's 4.2 km long with an average gradient of 7.21 km/h, with short peaks of up to 121 km/h. It's technically challenging due to the steep sections and hairpin bends. It's a climb where you'll need to carefully manage your energy and control your breathing.

Passo Gardena: the classic of the Dolomites

The Gardena is 5.5 km long with an average gradient of 6.91 TP3T. After the Sella, this climb often feels harder than you'd expect, as your legs are already tired from the previous climbs. Maintain a steady pace, focus on your rhythm, and enjoy the spectacular Dolomite scenery.

Also read: How to prepare for the Maratona

Campolongo (second passage): on repeat

At the Medio- and Granfonfo the second passage of CampolongoEven though you're already familiar with the climb, your legs will feel heavier now. Keep your cadence steady and don't be tempted to accelerate too high.

Colle Santa Lucia: saving for later

The Colle Santa Lucia is a short climb of 6.5 km, but with varying gradients and sharp turns. It's a test of strength and technique. Position yourself tactically, find your rhythm, and don't forget to enjoy the panorama.

Passo Giau: the king of the Dolomites

The Giau is known for its steep hairpin bends and breathtaking views. On the Legend route, you'll truly experience the 9.5km climb with an average elevation gain of 9%, with peaks of up to 14%. Manage your energy wisely and take a few moments along the way to enjoy the iconic panoramas. Only during the Granfondo will you climb the Giau.

Passo Falzarego & Valparola: Empty tank or do you still have something left?

The Falzarego (5.8 km, average 6.8%) and Valparola (7.3 km, varying gradients) are the final challenge of the Maratona. Technical, challenging, and with sharp turns, it's all about strategy and timing. Stay focused, maintain your rhythm, and remember that the finish line is in sight. These two climbs are part of the Mediofondo and Granfondo classes.

Tips for every climb

• Cadence and resistance: Choose the right resistance so as not to overexert yourself.
• Nutrition and hydration: Top up regularly, especially on longer routes.
• Visuals and GPS: Use GPX files in advance to anticipate climbs and descents.
• Enjoy: Don't forget to look around every now and then – the Dolomites are breathtaking.

Conclusion

Anyone who wants to ride the Maratona dles Dolomites needs not only physical preparation but also knowledge and understanding of the climbs. With the right planning, pacing, and mental focus, you can tackle every climb and make this Granfondo an unforgettable experience.

Want to know more about our trip to the Maratona dles Dolomites? Check out the following link: Group trip Maratona

What is the Maratona dles Dolomites?

The Maratona dles Dolomites was first held in 1987 and has grown in the decades since into one of the most prestigious gran fondos in the world. Every year, more than 30,000 cyclists line up to secure a starting ticket, while only a fraction are actually allowed to start. This alone speaks volumes about the event's status.

The tour takes place in the heart of the Dolomites, with start and finish in The VillaThe roads will be completely closed to traffic, allowing participants to enjoy the climbs, descents, and impressive scenery undisturbed.

A real bucket list trip

What makes the Maratona so special is that everything is perfect. The organization is meticulous, the aid stations are excellent, and thousands of spectators line the route, literally cheering you on up the mountains. This isn't a tour you just "take"; it's an experience you live for and never forget.

For many gran fondo enthusiasts, the Maratona is a once-in-a-lifetime goal. Or perhaps one you'll want to ride again immediately after your first participation.

Also read: Setting Goals for a Gran Fondo

The magic of the Dolomites

Cycling in the Dolomites is something you really have to experience to truly understand. The jagged rock towers, green alpine meadows, and endless hairpin bends create a constantly changing backdrop. Climbs like the Passo Giau, Passo Pordoi, Passo Campolongo and Falzarego Pass are not only heavy, but also downright breathtakingly beautiful.

Every bend opens up a new panorama, every summit feels like a victory. And it's precisely that combination of physical exertion and stunning scenery that makes this gran fondo so addictive.

What can you expect on the day itself?

The Maratona dles Dolomites traditionally offers three routes, varying in distance and elevation gain. Whichever you choose, one thing is certain: it will be a long day in the saddle. Expect distances between 55 and 138 kilometers, with elevation gains of around 1,800 meters and over 4,200 meters, respectively.

The atmosphere on the day itself is unique. From early morning, there's a healthy tension in the air, but also a strong sense of camaraderie. You'll be at the starting line with runners from all over the world, each with their own goal, but all with the same respect for the course.

Also read: How to prepare for the Maratona

More than a ride

The Maratona dles Dolomites isn't just a single bike ride; it's a complete experience. The days leading up to the race are dedicated to preparation, exploration, and enjoying Italian cuisine. Afterward, that typical Dolomite après-bike experience awaits: chatting together, sharing stories, and basking in the afterglow of what you've just accomplished.

For those who dream of an iconic gran fondo, this is the trip to mark on your calendar. The Maratona dles Dolomites isn't a question of if you'll ever ride it—just when.

Want to know more about our trip to the Maratona dles Dolomites? Check out the following link: Group trip Maratona

Vitality as an employer brand

Employer branding isn't about what you say, but about what employees experience and share. Vitality is a powerful signal in this regard: it demonstrates that an organization invests in people, not just in results.

Cycling makes that story tangible:

• Visible on the work floor
• Experienceable in the daily rhythm
• Shareable through stories and images

Cycling as a carrier of culture

While many HR initiatives take place behind the scenes, cycling is a vibrant phenomenon both within and outside the organization. Colleagues arrive by bike, teams participate in challenges, and successes are shared.

Wheel-Being reinforces this by:

• Company bicycle groups
• Internal competitions
• Participation in tours
• Management that actively participates

This creates a culture in which vitality is normal.

Attractive for new talent

For new employees this says a lot:

• Here you can be yourself
• Here is attention to health
• Sustainability is taken seriously here

Younger generations, in particular, value this. Cycling seamlessly connects with their need for meaning and balance.

Employee retention

Employer branding doesn't stop at recruitment. Employees stay longer with organizations where they feel energized, valued, and connected.

Wheel-Being contributes to this by:

• More job satisfaction
• Stronger social bonds
• Less failure due to stress or complaints

This reduces turnover and strengthens loyalty.

Sustainability as an additional amplifier

Cycling is not only healthy, but also sustainable. CO₂ reduction, reduced parking pressure, and future-oriented mobility strengthen the employer's narrative for customers, partners, and society.

Conclusion

Strong employers require visible choices. Cycling is one such choice.

With Wheel-Being, organizations build a truly compelling employer brand: energetic, people-focused, and future-proof. Not with words, but with real estate.

Wheel-Being makes movement natural, social, and fun. That's precisely why it works. Not as a standalone project, but as a lasting cultural shift.

Cyclosportive Travel helps employers to actually get employees moving. Wheel-Being gives organizations control over vitality – and employees the energy to grow.

Why We Relapse

Many people recognize this: you've had a good conversation, attended a retreat, or taken an inspiring trip. You feel clarity. Peace. Direction.

And a few weeks later you're back in the same pattern.

That's not a lack of will. It's simply how behavior works. Insight without anchoring fades.

The body does not forget

What makes the difference in "In Search of the Right Gear" is that insights don't just arise mentally, but physically. You've felt them.

You know what it's like to:

• Too heavy to drive
• Too light to drive
• Fits just right

You store that feeling. And you can recall it later.

From thinking to doing

Shifting gears then becomes no longer an abstract concept, but a recognizable moment. You notice: this feels like that climb where I pushed too long. Or: this is the moment where I can actually accelerate.

That makes it practical. Applicable. Useful on Monday morning.

Small adjustments, big effect

Finding the right gear rarely means radical changes. It's more often about small choices:

• Don't postpone a conversation
• Indicate a boundary
• Taking a break
• Making a decision that you have been feeling for a long time

Just like on a bicycle: one click can make all the difference.

Integration into daily life

The goal isn't to get back to "zen." The goal is to become sharper. More aware. With more control over your energy.

You don't always need to know where you'll be in five years. You do need to know how you're driving today.

What you bring

At the end of the journey you will not take with you a list, but clarity:

• What you let go
• What you keep
• What you will do differently

And above all: the confidence that you can switch when necessary.

Finally

The right gear isn't an end point. It's a skill you keep practicing. On the bike. At work. In life.

And the more often you find it, the smoother it rides.

That is the right gearNot perfect, but conscious.

The answer is confronting but clear: many vitality programs are well-intentioned, but they don't adequately reflect human behavior. They demand motivation, discipline, and time—precisely the things that are scarce under high workloads. And so, gym memberships remain unused, enthusiasm fades after a few weeks, and little structural change occurs.

The problem: vitality as a separate project

Many initiatives approach vitality as a extra Besides work. Employees should exercise after work, attend a workshop, or discipline themselves to live a healthier lifestyle. This requires conscious choices on top of an already busy schedule.

In addition, many programs are missing:

• Social connection
• Continuity
• Measurable progress
• Fun and experience

Without these elements, sustainable behaviour change is virtually impossible.

Why cycling works differently

Cycling breaks this pattern. It's accessible, natural, and easy to integrate into your daily routine. No extra time, no gym, no complicated barriers.

Misuse:

• Past in commuting
• Suitable for almost any level
• Provides immediate physical and mental effects
• Can be done individually or in a team
• Is easily measurable (kilometers, frequency, impact)

It is precisely this combination that makes cycling so powerful as a foundation for a vitality program.

Wheel-Being: from having to to wanting to

Wheel-Being was developed based on the idea that vitality only works if people Please By putting cycling centrally, the focus shifts from obligation to experience.

The program stimulates employees at several levels:

• Facilities that make cycling logical
• Challenges that motivate
• Social structures that connect
• Goals that are achievable and inspiring

Whether someone cycles to the office twice a week or trains for a sporting challenge: everyone can participate.

Behavioral change through structure

Where traditional programs are often optional, Wheel-Being offers structure:

• Clear periods (e.g. 30-day challenge)
• Tangible goals
• Visible progress
• Mutual involvement

This ensures that exercise becomes part of the work culture, rather than a temporary campaign.

Measurable results for employers

Vitality isn't a vague concept within Wheel-Being. Its impact is visible in:

• Lower absenteeism
• Higher energy and focus
• More involvement
• Better collaboration
• More positive employer branding

Research shows that every euro invested in preventive vitality pays for itself double and sometimes even fourfold.

Conclusion

Vitality programs don't fail because employees are unmotivated, but because the approach doesn't align with the realities of working life. Cycling does.

Wheel-Being makes movement natural, social, and fun. That's precisely why it works. Not as a standalone project, but as a lasting cultural shift.

Cyclosportive Travel helps employers to actually get employees moving. Wheel-Being gives organizations control over vitality – and employees the energy to grow.