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After a lengthy tour, your energy reserves are almost empty and need to be topped up urgently. At that point, what you need is balanced nutrition consisting of carbohydrates, fats and proteins. Bacon, cheese and bread are hikers’ classics in this part of the world, of course, though we have to point out, a slight change of pace might be even better for your body.

If you still don’t have a rucksack at home or if you’re thinking of buying yourself a new one, the following paragraph should give you a few important pointers. In addition to good footwear, a good rucksack is the be-all and end-all. A well-designed rucksack prevents aggravating back pain and makes hiking uphill way easier. First of all, you should have a clear idea about the kind of hike you’re about to undertake and how far you plan on walking. Hiking rucksacks have a capacity anywhere between 10 and 95 liters, along with a wide range of functionality.

As is the case in running training, the right mix in nutrition determines success: We’ll show you the optimum nutrition before and after training and how to achieve maximum performance with the right combination of carbohydrates, protein and fat.

But what do you really have to have besides a bike and a helmet? We took a closer look at everything that should go into your bike backpack to ensure your day of trail biking doesn’t come to an unexpected and premature end.