A five-day pairs-format Alpine MTB stage race — high-altitude singletrack, glacier valleys and Grisons cantons stitched into one week.
Build Your Personalized Race Fueling Plan — $19The Swiss Epic is a five-day pairs-format mountain bike stage race held every August in the Swiss Alps, part of the Epic Series (sister event to the Absa Cape Epic in South Africa). Recent editions have been based in the canton of Grisons, moving between host towns like Davos, Klosters, Lenzerheide and Arosa. Days spent above 6,560 ft on Alpine singletrack, four consecutive nights of recovery between stages, and the strict pairs-format rules (teammates must finish within 2 minutes of each other) make it one of the most respected — and hardest — amateur MTB stage races in Europe. Entry is capped, sells out early, and typically fields 200–300 teams.
Distance
≈ 186–249 mi total across 5 stages (year-to-year; typical single-stage 37–56 mi)
Elevation
≈ 12,000–45,930 ft cumulative climbing across the week
Typical duration
4 – 8 hours per stage for most amateur finishers; leaders sub-4 h
Location
Swiss Alps — canton of Grisons in recent editions (Davos / Lenzerheide / Klosters / Arosa host rotation)
Time of year
Mid-August (typically the third week of August)
Terrain
Alpine singletrack, technical rocky sections, fire-road climbs, high-altitude passes above 8,200 ft, occasional paved connectors
The official Swiss Epic course, elevation profile, and route reference. Use this to plan your pacing, aid-station strategy, and fueling touchpoints.
Official course map available on the race organizer's site.
Route year
2026
Elevation profile available on the race organizer's site.
Highest point
Above 2,500 m (varies by stage; some stages summit above 2,700 m)
Lowest point
≈ 1,000 m (typical valley race-village elevations in Grisons)
Course change notice
Course details, host towns, aid station layouts, cutoff times and weather-based route modifications may change year to year. The organizer publishes the definitive current-year GPX and Athletes' Manual on epic-series.com/races/swissepic 4–6 weeks pre-race. Race-morning route decisions (weather closures) are communicated at daily briefings. Third-party route summaries and previous-year GPX should not be treated as the official current-year route.A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Multiple stages cross passes above 8,200 ft, with several stage summits or finishes above 6,560 ft. Reduced oxygen availability slows carbohydrate absorption, blunts appetite and drops sustainable power 5–10 % versus sea level. Cumulative altitude exposure over 5 days compounds the effect.
Five consecutive stages compound glycogen debt, muscle damage, sleep deprivation and GI wear. By Day 3, most teams are managing rather than racing — recovery nutrition, sleep discipline and pacing decide the second half of the week.
Swiss August weather can swing from 86 °F valley heat to sub-freezing rain, hail or snow on high passes within a single stage. Recent editions have had stages shortened or re-routed for weather. Layering and cold-weather fueling are not optional.
Long high-Alpine singletrack descents leave no bandwidth for eating. Some sections are genuinely technical (rocky, exposed, above tree line) and fueling must be front-loaded on climbs and rolling sections.
Teammates must be within 2 minutes at all times and cross the finish line together. A single bonk, mechanical or crash affects both riders. Fueling coordination, aid-stop discipline and shared pace management are as important as fitness.
Stages start and finish in different mountain towns each day. Riders move between host venues via team-organized transfer or the race's shuttle service. Sleep, meals and bike prep happen in constantly changing lodging — plan the logistics before you commit to the race.
Team entry runs several thousand CHF and includes race village services (meals, mechanical support, timing). But partner selection is high-stakes: entering as a pair means committing to another rider's fitness, temperament and fueling discipline for a week under stress.
A tactical breakdown of the Swiss Epic course. Use this to plan pacing, fueling touchpoints and where to conserve versus commit.
| Segment | Mile | Elevation | Note |
|---|---|---|---|
| Stage 1 — settling in | Typically 70–90 km, 2,000–3,000 m of climbing | — | Ride conservatively — this is Day 1 of 5. Cap effort at high zone-2 HR for both riders. Rehearse aid-station handoffs and pairs-format discipline. Do NOT chase the leaders.Surface: Mix of fire road climbs and moderate singletrack |
| Stage 2 — first altitude test | Typically 60–80 km, 2,500–3,500 m of climbing | — | First high-altitude stage of the week. Drop carb intake by 10–20 g/hr above 8,200 ft. Force fluids on descents — dry air suppresses thirst. Confirm cumulative body mass loss <1 % before dinner.Surface: Sustained Alpine climbs, high-altitude passes, technical descents |
| Stage 3 — queen stage | Typically 80–100 km, 3,000–4,000 m of climbing | — | The defining stage. Pre-load with a bigger breakfast (top of 3–4 g/kg CHO range). Pack extra gels + one solid item. Pairs-format discipline is critical — no surge attempts. Ride to power, not to feel.Surface: Longest climbing day; usually the highest-altitude summit of the week |
| Stage 4 — recovery-active | Typically 60–75 km, 2,000–2,800 m of climbing | — | Manage cumulative fatigue. Legs feel worse than the numbers suggest by Day 4. Focus on hydration and steady pace — do not chase GC positions unless both riders are in fresh form.Surface: Shorter day, often more singletrack-heavy |
| Stage 5 — finale | Typically 65–85 km, 2,500–3,500 m of climbing | — | Emotional pacing is the risk. Trust the routine: alarm-based fueling, pairs discipline, ride to power, celebrate at the finish line — not at km 30. Save the biggest caffeine dose for this stage.Surface: Mix of climbs, technical descents, finish in the primary race village |
Every aid station along the Swiss Epic course, with crew access, drop-bag rules and the fueling action to execute at each stop.
Quick bottle swap and one gel. < 90 seconds. Restart with your partner.
Full bottle reset, one solid item, layer decision if weather is shifting. 2–4 minute stop max. Both riders eat before restarting.
The last aid before the finish. Force one bottle + one gel even if you feel fine. This is where under-fueled teams lose the most time in the final hour.
General, evidence-based guidance. Numbers should always be personalized to sweat rate, body mass, fitness and weather.
60–90 g/hr of mixed-source (glucose + fructose) carbohydrate per stage for most amateur riders; trained guts can push to 90–110 g/hr on shorter stages. On the biggest climbing days at altitude, drop to 60–80 g/hr — pushing sea-level volumes above 8,200 ft triggers nausea.
17–34 fl oz/hr baseline per stage, biased higher in dry Alpine air. Track daily body-mass at the same time each morning (weigh before breakfast) to catch cumulative dehydration. A 1 % daily deficit becomes a 4–5 % deficit by Day 5 if untreated.
500–1,000 mg/L of fluid, tuned to sweat testing. Long Alpine days can outrun a cautious sodium plan — cumulative loss over 5 stages is the classic cause of late-week cramping and cognitive fog. Salt caps in a jersey pocket let you dose independently of drink-mix flavour fatigue.
3–6 mg/kg per stage, split pre-start and mid-race. Rotate lower-dose days (Days 2 and 4) to preserve responsiveness for the queen stages. Skip caffeine entirely for one 24-hour window mid-week if the schedule allows — the response comes back sharper for the final stages.
Every stop is a bottle swap first, calorie top-up second. Pre-mix bottles the night before and label them by stage-hour. Epic Series aid stations typically stock water, sports drink, bananas, cola and basic snacks — bring your own gels and preferred products; do not trust brand availability to match your gut.
1–4 g/kg carbohydrate 2–4 hours before each stage, from rehearsed low-fibre, low-fat foods. Rotate 2–3 breakfast options across 5 mornings to prevent flavour fatigue. Race village kitchens open early — confirm timing on Day 1.
Fuel by the clock, not by feel. Altitude, cold, technical singletrack and pairs-format concentration all suppress hunger cues. Set a 20-minute alarm on the head unit for every stage and log every intake to catch drift before it becomes deficit.
Within 60 minutes of every finish: 1.0–1.2 g/kg carbohydrate, 0.3 g/kg protein and 150 % fluid replacement with sodium. Dinner: 2–3 g/kg CHO. Bedtime snack: 30–50 g CHO if the day was long. Recovery on Day 1 shapes Day 5 — treat every finish as a full nutrition transaction, not a spectator moment.
Grams and millilitres per hour for each phase of the race. Personalize to your sweat rate, body mass and conditions.
Swiss Epic · 5-stage arc for a mid-pack amateur team
Race village (Davos / Lenzerheide / etc.)·Arrival to Day 1 morning
Focus: Sleep priority, low-fibre carb load, familiar foods only. Recon Stage 1 finish area if possible. Rehearse aid-station handoffs with your partner on a short recon ride.
Typically 43–56 mi, 2,000–9,840 ft of climbing·4–6 hours
Caffeine: 100–200 mg pre-start, 100 mg mid-race
Focus: Ride conservatively. Do NOT chase the leaders. Aim for high zone-2 heart rate for both riders. Practise the pairs-format aid stop discipline — 2 minutes max, both riders eat, both restart together.
Typically 37–50 mi, 2,500–11,480 ft of climbing·4–7 hours
Caffeine: 100 mg pre-start, low-dose day
Focus: First high-altitude stage. Drop carb intake above 8,200 ft by 10–20 g/hr. Force fluids on descents — dry Alpine air suppresses thirst. Confirm cumulative body mass loss <1 % before dinner.
Typically 50–62 mi, 3,000–13,120 ft of climbing·5–8 hours
Caffeine: 150–200 mg pre-start, 100 mg pre-final climb
Focus: The longest and hardest stage of the week. Pre-load with a bigger breakfast (top of range 3–4 g/kg CHO). Pack extra gels + one solid item in your jersey/pack. Pairs-format discipline is critical — no surge attempts here.
Typically 37–47 mi, 2,000–9,190 ft of climbing·4–6 hours
Caffeine: Rotation low-dose day (100 mg pre-start only)
Focus: Manage cumulative fatigue. Legs feel worse than the numbers suggest by Day 4. Focus on hydration and steady pace — do not chase overall positions here unless you and your partner are both in fresh form.
Typically 40–53 mi, 2,500–11,480 ft of climbing·4–7 hours
Caffeine: 150–250 mg for the final stage — save the biggest dose here
Focus: The finish line stage. Emotional pacing is a real risk — riders over-cook the first hour to 'seal' a GC position. Trust the routine: alarm-based fueling, pairs discipline, ride to power, celebrate at the finish line, not at km 30.
Race village finish + travel home·First 72 h after crossing the final finish line
Focus: Race-village pasta party + real Swiss meal (Rösti, Älplermagronen, Zopf). Sleep priority for 2–3 nights. Ferritin, vitamin D and iron check 7–10 days after, not immediately. Recovery week: easy spins only for 5–7 days.
Numbers assume a 5–7 hour daily amateur team in typical mid-August Grisons conditions (50–59 °F mornings, 68–82 °F valleys, 41–50 °F on 2,500+ m passes). Faster teams (4–5 hours/stage) can hold higher carb intake but must protect between-stage recovery. Slower teams (7+ hours/stage) should bias to more real food and shift caffeine timing later in each stage. Individual sweat rate can shift fluid and sodium targets by ±30 % — personalize with a pre-race sweat test in similar Alpine conditions.
A structured 48–72 hour carbohydrate-loading protocol tuned for a long day at altitude. Rehearse it before a training block, not for the first time on race week.
Target 8–10 g/kg body mass per day of carbohydrate from familiar low-fibre sources: rice, pasta, potato, bread, sports drinks, honey. A 154 lb rider aims for 560–700 g CHO/day. Reduce fat and fibre to protect the gut on Stage 1 morning.
Keep protein moderate (1.2–1.6 g/kg/day). Reduce fat to ~0.5–0.8 g/kg/day. This is not the week for heavy Swiss meals (Rösti with butter, Raclette) — save those for the post-race dinner.
Drink to pale-yellow urine, add 500–1,000 mg sodium per litre of fluid on the two days before Stage 1. Plasma volume expansion supports thermoregulation and altitude tolerance.
In the 60 min post-finish window: 1.0–1.2 g/kg CHO immediately. Dinner at the race village: 2–3 g/kg CHO from Swiss race-food (pasta, rice, potato, bread, sports drinks). Bedtime snack: 30–50 g CHO if you had a big fluid or glycogen deficit on the day. This routine matters more than the pre-race load — it's what sustains days 3–5.
1–4 g/kg CHO 2–4 hours before each stage start. Rotate 2–3 breakfast options across 5 mornings to prevent flavour fatigue. The race village kitchen opens early — confirm the daily start time and adjust breakfast timing accordingly. Same meal from Day 1 to Day 5 also works if it settles in your stomach.
Aid-station splits for the two headline finish goals at Swiss Epic: the Big Buckle (sub-9) and the Silver Buckle (sub-12). Use as planning anchors, not as commitments — weather, altitude adaptation and pack dynamics all shift real splits.
| Checkpoint | Sub-9 (Big Buckle) | Sub-12 (Silver Buckle) |
|---|---|---|
| Stage 1 finish | ≤ 4:15 (competitive amateur) | ≤ 5:30 (finisher target) |
| Stage 2 finish | ≤ 4:30 | ≤ 6:00 |
| Stage 3 finish (queen stage) | ≤ 5:15 | ≤ 7:15 |
| Stage 4 finish (recovery-active) | ≤ 3:45 | ≤ 5:15 |
| Stage 5 finish | ≤ 4:30 | ≤ 6:15 |
| Cumulative total (5 stages) | ≈ 22:00 – 24:00 total (competitive amateur) | ≈ 28:00 – 32:00 total (finisher target) |
Ride 15–20 % below the effort you feel capable of. Cap at ~75 % of altitude-adjusted FTP or high zone-2 HR for both riders. The neutral rollout hides how hard the front group is going — chasing them costs Stage 4, not Stage 1.
Target 75–82 % of altitude-adjusted FTP or the top of zone 2 HR. Above 8,200 ft, expect power to drop 5–10 % for the same perceived effort — that is normal. Small gears at 70–80 rpm beat big gears at 50 rpm for both fatigue and altitude tolerance.
Ride within your handling skills — a crash or flat costs 5–20 minutes; 30 seconds saved through a rutted turn does not. Both riders must be on the descent — the faster rider waits, not races.
This is the hardest day. Both riders must be aligned on pacing philosophy before the start. No surges, no chasing GC positions unless both riders explicitly agree. Take the mid-race aid stop even if you feel strong — it's a 2 minute investment for a 20 minute return.
Manage, don't race. Legs feel worse than the numbers suggest by Day 4. Focus on hydration and steady pace. This is the day cumulative fatigue peaks — protect it.
Emotional pacing is the risk. Riders over-cook the first hour to 'seal' a GC position and blow up in the last 19 mi. Trust the numbers, trust the routine, cross the line together. Save the biggest caffeine dose for the final 2 hours.
Evidence-based prevention and safety guidance for Swiss Epic. Not medical advice — discuss altitude medications and pre-existing conditions with a qualified physician.
The Swiss Epic route crosses multiple passes above 8,200 ft, with individual stage summits sometimes above 8,860 ft. This is genuine high-altitude terrain for sea-level riders — power drops 5–10 %, gastric emptying slows, and Acute Mountain Sickness (AMS) risk is real for riders who arrive under-acclimatized.
Best options: 3–4 weeks at altitude in the final 6 weeks (or altitude tent), OR arrive at the race village 5–7 days early and use light rides at altitude for progressive adaptation. Worst option: arriving 2–4 days pre-race — this is when acute AMS symptoms peak. If limited to a short trip, arrive within 24 hours of Stage 1.
Headache, nausea, poor sleep, loss of appetite, dizziness. Mild AMS is common above 8,200 ft; typically resolves in 24–48 h with hydration, rest and NSAIDs (informational — discuss with a physician). Do not confuse AMS with normal race fatigue; if symptoms persist after a full recovery night, seek medical evaluation at the race village.
Confusion, ataxia (unable to walk heel-to-toe), extreme shortness of breath at rest, coughing frothy sputum. These suggest HACE or HAPE — descend immediately and seek medical care. The race village medical team is trained for altitude-related emergencies; do not tough it out for a stage finish.
Dry Alpine air doubles insensible fluid loss. Drink 101–135 fl oz per day of race week with sodium, and avoid alcohol entirely for the full race week. Alcohol worsens sleep, dehydrates, and slows adaptation — the post-race celebration is earned after Stage 5, not during the week.
Low ferritin (<40 ng/mL for women, <50 ng/mL for men) blunts altitude adaptation and between-stage recovery. Test 10–14 weeks out for both riders so there is time to correct with diet or supplementation. Iron is one of the highest-leverage interventions for sea-level teams.
A modern XC or short-travel (100–120 mm) full-suspension mountain bike. Rigid hardtails are competitive but few teams choose them over 5 days — the suspension protects power output on repeat technical descents. Ensure both riders' bikes are on the same drivetrain generation to share spares if needed.
2.2–2.4 in tubeless with reinforced casing (Maxxis EXO+, Continental ShieldWall, Vittoria XM-Pro TNT). File-tread or fast-rolling XC treads on smoother stages; more aggressive tread on the queen stage if the course has significant loose rock or wet forest. Prepare 2 tyre setups if the race supports mid-race changes.
As a starting point for a 154–176 lb rider on 30 mm internal rims with 2.35 in tubeless: 18–22 psi front, 20–24 psi rear. Adjust for cold morning starts vs warm valley finishes. Recheck pressure every morning at the race village — cold nights shift PSI.
1×12 with a 30–32t front chainring paired with a 10–52t (SRAM) or 10–51t (Shimano) cassette. This gives most amateurs a bail-out for high-altitude 15 %+ pitches after 3–4 days of accumulated fatigue. Elite riders often run 32–34t front.
Four-piston hydraulic brakes with 180 mm front / 160–180 mm rear rotors. Fit fresh pads before Stage 1 and carry 1–2 spare pad sets for the week. Descending 12,000–45,930 ft in a mix of dust and mud wears pads fast.
Two bottle cages in the main triangle plus a 51–68 fl oz hydration pack with concentrated carb mix. A pack keeps sipping automatic on descents where bottles are impractical. Some elite riders skip the pack and rely on bottles + aid, but for 5 days the pack is the safer choice.
2× CO₂ + inflator, tyre plug kit, 1 tube, multi-tool with chain breaker, chain quick link, spare derailleur hanger, spare cleat. Team-level spares in the race village: 2 spare tyres, 2 spare chains, spare rear derailleur, spare shifter/brake lever pair. Race mechanical support handles most trailside issues but riders must carry basic tools.
Compression tights for evenings, foam roller or lacrosse ball, sleep mask + earplugs (race villages are noisy), electrolyte tabs for evening rehydration. Some teams bring a portable massage tool or book massage services at host hotels.
A realistic Swiss Epic training plan runs 20–28 weeks and builds five things in parallel: aerobic volume, threshold power, back-to-back long-ride durability, altitude preparation and pairs-format rehearsal with your race partner. Most amateurs who finish arrive at race week with a 15–18 hour peak, a longest back-to-back weekend of 5+4 hours at Swiss Epic pace, and at least 8–12 heat-acclimatization sessions in the final 6 weeks.
Build to 12–16 hours/week for 10–14 weeks before race week, with the final long back-to-back block 3 weeks out and a proper 2-week taper. Volume matters more than intensity for a 5-day stage race.
The single most specific training block: 4–5 h Saturday + 3–4 h Sunday for 3–5 weekends in the 8 weeks before race day. Ride the same terrain (technical MTB, not gravel or road) and rehearse the full fueling loop including partner coordination.
Best options: 3–4 weeks at altitude in the final 6 weeks (Alps, Andes or high Colorado); OR heat acclimatization (10–14 days of sauna/hot-room sessions); OR arrive at the race village 5–7 days early and use light rides at altitude. Do NOT arrive 2–4 days pre-race — this is when AMS peaks.
Weekly threshold intervals (2× 20 min or 4× 10 min at 90–100 % FTP) and one VO₂ block (5× 5 min) for 6–8 weeks. Aerobic depth above threshold is what makes altitude survivable on the queen stage.
Long Alpine singletrack under fatigue is a skill. Dedicate one session every 2 weeks to fast technical descents on real MTB terrain — cornering, braking, line choice. If you live in flat terrain, book a training week in the Alps 6–8 weeks pre-race.
Ride at least 8–10 long training sessions with your Swiss Epic partner in the final 3 months. Practise aid stops together, communication signals, mechanical protocols and paced climbing. Discover fueling and temperament mismatches in training, not on Stage 2.
Test ferritin 10–14 weeks out — below ~40 ng/mL for women or ~50 for men blunts altitude adaptation and recovery between stages. Correct with diet and (if a doctor confirms) supplementation in the 8–12 weeks before the race. Both riders should test — the team can only go as strong as its worst-recovered rider.
| T-4 h | Wake, coffee, breakfast (1–2 g/kg CHO): oatmeal + honey + banana, or bread + jam + coffee. 17 fl oz fluid with sodium. |
|---|---|
| T-2 h | Second small feed 30–50 g CHO (rice cake, bagel or sports drink). Chamois, sunscreen, layers on. Confirm bike is ready at the mechanic bay if it was serviced overnight. |
| T-90 min | Bike check: tyre pressure, brakes, computer, pack loaded with concentrated carb mix. Layer for cool 46–54 °F start you can shed on the first climb. |
| T-45 min | Ride to start or 15-min spin with partner. Sip 7–10 fl oz sports drink. Restroom. Discuss the stage plan with your partner one final time. |
| T-20 min | In start pen. First caffeine dose (100–200 mg gel or gum). Final layering call — arm warmers on, vest zipped, gloves in jersey pocket. |
| T-5 min | Half a gel + sip. Breathe. Confirm HR/power start plan with your partner. Set the head unit alarm for 20-minute fueling reminders. |
| T+0 | Gun. Neutral rollout — sit patiently. Do NOT touch a bar or gel until km 5. |
| Post-finish +60 min | Recovery: 1.0–1.2 g/kg CHO + 0.3–0.4 g/kg protein + 150 % fluid replacement with sodium. Cold shower if available. Compression tights on. Real dinner within 90 minutes of finishing. |
Every entry route into the Swiss Epic, from the annual lottery to qualifier races, coaching-program slots and charity entries.
Registration for the following year's edition typically opens in January and sells out within weeks to months. There is no lottery — first-come, first-served. Set a calendar reminder and be at your keyboard when registration opens. Both riders must register as a confirmed pair on the Epic Series portal.
Elite Men, Elite Women, Mixed, Age Group (Men / Women / Mixed by category), Masters (typically 40+), Grand Masters (typically 50+). UCI-registered riders can enter the Elite category with team registration. Confirm current-year age brackets and category structure on epic-series.com/races/swissepic.
Recent editions have run approximately 5,000–7,500 CHF per team (both riders combined). Fee includes GPX release, 5 stages, aid stations, race village services (mechanical, medical, catering, timing), evening entertainment and finish-line services. Payment is typically split over 2–3 installments.
Partner changes are usually permitted up to a published deadline (typically 8–12 weeks pre-race) with an administrative fee. Deferrals are limited and require documented medical reasons. Solo entry with race-organized partner matching may be available — confirm on the current-year registration terms.
Airports, lodging, packet pickup, parking and crew access for the Swiss Epic.
Zurich (ZRH) is the main international airport, 2–3 h by train or car to Grisons host towns. Milan-Malpensa (MXP) works for southern Grisons via the Como/Lake regions. Swiss Federal Railways (SBB) accepts bike cases; many teams travel by train instead of renting a car. Confirm bike-case transport rules with SBB in advance.
The race village handles catering and evenings, but riders arrange their own accommodation in each host town. Options range from race-partner hotels (booked through the Epic Series) to individual bookings. Host towns fill entirely during race week — book 6–12 months ahead.
Some editions have consecutive stages start/finish in different towns; others use one central race village. Team transfers between towns are handled by rental car, race shuttles or Swiss trains. If host towns are within 30 minutes of each other, many teams choose one central base and drive to daily starts.
Held the day before Stage 1 at the primary race village. Mandatory bike inspection, health declaration and pairs-format briefing. Missing packet pickup can invalidate your entry — arrive at least 2 days pre-race.
Central hub for meals, mechanical support, medical services and evening briefings. Riders eat at the race village most evenings. Free WiFi, charging stations and washing facilities are typically available. Confirm current-year race-village schedule in the Athletes' Manual.
The final stage ends in the primary race village. Bike shipping (via Bike Flights, Ship Bikes, or organized freight) can be arranged from host towns. Many teams take an extra 2–3 recovery days in Switzerland — Zurich, Lake Como or the Bernese Oberland are common post-race destinations.
Sprint-race intake volumes (>90 g/hr indefinitely) and race-pace effort on Stage 1 wreck the gut and legs before Stage 3. Stage racing rewards conservative Days 1–2, honest Day 3 and controlled Days 4–5 — not a hero performance on Day 1.
Dry Alpine air masks respiratory water loss. Cumulative dehydration wrecks late-week performance. A 1 % daily body-mass deficit compounds to 4–5 % by Day 5 — enough to drop your team out of contention or into a DNF.
Even a 4-hour 'easy' stage needs full recovery nutrition. Cumulative debt is what breaks stage racers, not any single hard day. Treat every finish line as a nutrition transaction: 1.0–1.2 g/kg CHO + 0.3 g/kg protein + 150 % fluid within 60 minutes.
Altitude slows gastric emptying by 15–25 %. Pushing lowland intake late in a high-altitude stage often triggers nausea. Drop to 60–80 g/hr above 8,200 ft — the total daily intake matters more than the peak hour.
Being cold on Alpine descents burns glycogen (shivering costs 300–500 kcal/hr) and suppresses fueling. Pack real layers, not just an emergency vest. Layer down before climbs, layer up before descents — do not wait until you're cold.
Altitude, cold, technical singletrack and pairs-format stress amplify GI risk. Race only what you have trained on rides of 5+ hours over multiple weekends. Bring your own gels and drink mix — the race village stocks basics but not necessarily your brand.
In pairs format, your partner's bonk becomes your problem. Coordinate intake and aid stops — one rider forgetting to eat costs both riders 15+ minutes on a climb. Discuss the fueling plan the night before every stage.
Stages start and finish in different towns. Riders who arrive at Day 2's start venue without their spare bottles, breakfast rotation or race kit have already lost the day. Pack a stage-day bag the night before, every night.
Emotional pacing on the last stage is a common team-killer. Riders over-cook the first hour to 'seal' a GC position and blow up in the last 19 mi. Trust the numbers, trust the routine, cross the line together.
The Swiss Epic is part of the Epic Series family, launched by the same organization behind the Absa Cape Epic in South Africa. The Cape Epic (founded 2004) established the pairs-format 8-day MTB stage-race template that the Swiss Epic adapted for a shorter 5-day Alpine edition. Both events share the same core rules and Epic Series production standards.
The Swiss Epic launched in 2013 with the goal of bringing Cape Epic-style pairs stage racing to the European Alps. Early editions were based in Valais (Zermatt/Verbier region); recent editions have moved to the canton of Grisons with a rotation between Davos, Klosters, Lenzerheide and Arosa.
Swiss Epic has attracted top international MTB stage-race talent, including previous Cape Epic winners and UCI Marathon World Cup podium finishers. Notable teams have used Swiss Epic as summer preparation for Cape Epic the following March. Weather-shortened stages in recent years have added to the event's Alpine mystique.
Finishing the Swiss Epic together as a pair is a benchmark achievement in European amateur MTB stage racing. The combination of pairs-format constraints, altitude, Alpine weather and Epic Series production makes it a natural graduation step for teams who have completed multi-day events like Andalucía Bike Race, BC Bike Race or Costa Blanca Bike Race and want to test themselves against a genuinely mountainous format.
Two riders on the same start line can need very different fueling. FTP, target finish time, body mass, sweat rate, temperature, altitude adaptation, nutrition products and race goals all change the answer. A generic 60 g/hr recommendation is a starting point, not a plan.
Free calculators, checklists and articles to help you personalize your Swiss Epic plan.
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Every athlete is different. FTP, finish time, body weight, sweat rate, weather, nutrition preferences and race goals all change what you should eat and drink.
FuelQ Pro builds a personalized race fueling strategy tuned to your ride — carbohydrate, hydration, sodium, caffeine and recovery, mapped to the course.
A Race Fueling Plan gives you a personalized strategy for this event. The free checklist helps you prepare the basics first: race-week setup, 48-hour prep, race morning, hydration, sodium, caffeine, aid stations, and backup calories.
