Why marathon bikers spend hours battling over winter trails, sweating on the rollers or lifting weights in stuffy gyms can only be understood by anyone who has ever stood at the starting line: torturing themselves for hours over the mountains; riding through magnificent landscapes with tunnel vision; rushing through refreshment zones. Anyone who has experienced this will understand the effort behind all the training. Marathon riders toil to roll under the finishing arch. The disciples of the long distance live solely for the moment of rolling over that ten-centimetre-wide white line.
But it's not just hard work, sweat, self-sacrifice and ambition that determine a successful marathon. Rather, a targeted training programme, the right choice of food and targeted nutrient timing are essential. In this special and in the training plans (download below) we have compiled tips for building up your form. The following applies: excuses don't count, because with our three different time budgets, every biker will find the right fitness plan. As with the Alpine Crossers, we also advise you to get an idea of your actual performance. Performance diagnostics provide information: If you have around 3.5 watts per kilo of body weight at your threshold power, you can ride through a marathon in a relaxed manner. Top cyclists are at 5.7 to over 6 watts per kilogramme. Unfortunately, we cannot offer you this increase in fitness with our plans.
INTERVIEW WITH MATTHIAS LYSK (marathon fan)
Two years ago you were one of the candidates in the 90-day challenge in BIKE magazine, in which three riders were made fit for the BIKE 4Peaks. You're still in marathon fever - how come?
After that number, I had tasted blood. The goal at the time was the BIKE 4Peaks, which I rode quite well. But as soon as I crossed the finish line, I knew that I wanted to do better next year. I started training a week later.
In 2014 it was time for you to ride the 4Peaks again. Were you satisfied?
Sure, I was definitely faster and had adapted the training principles that Wolfram
Kurschat wrote down for me at the time.
What does that mean?
I'm not a professional and my time budget is pretty tight. I cut back on the basic sessions and trained more intensively instead. I also did more strength training, as my back kept giving me problems on long climbs.
What did the strength training look like?
I trained classic bodyweight exercises such as the push-up and forearm support. I later got myself a kettlebell, which gave me a real boost.
And your weight? Do you have it under control?
Yes, after the dietary changes we made during the challenge, I've become really light. Without all the junk food, I also feel much more efficient, and not just on the bike. But of course, you still have to work out hard over the holidays.
