HOW DO I REACH MY GOAL?
Training is easier with a clear goal in mind. The first steps to success.
Who wouldn't want to be on the starting line at the BIKE Festival on Lake Garda to surpass themselves in the legendary bike marathon? Whether it's the beginners' round (Ronda Piccola) or the extreme variant (Ronda Extrema), both have one thing in common: good preparation is the be-all and end-all. Having a clear goal in mind motivates you immensely and helps you plan your training. The more precisely the goal is formulated, the better. Whether you are an experienced racer or a marathon novice, the first question is: when do I want to run which marathon or which distance? And: Do I just want to finish the race, or do I have a specific time or placing in mind? Then it's down to the details. Formulating concrete, measurable and time-defined interim goals makes success a little more tangible. Such interim goals could be, for example, achieving a certain number of kilometres by the end of January or reducing your body weight by x kilograms by the end of winter. Of course, you should remain realistic. Goals that are set too high quickly lead to resentment and demotivation. But even if you set your goals too low, you may lose the incentive to achieve them. In the long term, this is also a real brake on success.
WHAT DOES THE BODY DO?
The torso is the centre of our body and the support for the arm and leg muscles. If the core muscles are weak, the leg power is not optimally transferred to the pedals. Performance is lost. The right exercises strengthen the musculoskeletal system and prevent pain and postural damage. A strong muscular corset also provides protection in the event of a fall and improves bike control. Exercises under www.bike-magazin.de, webcode #40211
DO I HAVE TO GO TO TRAINING CAMP?
Facing the sun or braving the gloomy winter weather? These are the pros and cons:
YES says Georg Egger
Spot: Mallorca and Cyprus
Of course I'm going to a training camp in the south! Mainly because I train there with others in a larger group and you can motivate each other much better and more strongly. Especially in winter, a training camp is really great for me, because otherwise I would often be training alone for a long time. I also find long training rides much easier in warmer temperatures. At the training camp, I can concentrate solely on training and have no distractions. In a way, I can come down and focus on the physical workout. At home, there are distractions everywhere.
NO says Andreas Seewald
Spot: Lenggries in Upper Bavaria
I train almost exclusively at home. In general, I'm sure that a training camp in the south is very good - especially for the psyche. You have the feeling that you are well prepared for the start of the season. However, I don't think it's a must, as winter is all about building up general fitness and stability. I do this best at home, where I mainly do strength training and balance sports such as swimming, ski touring, running and rowing. Of course, this also includes cycling on the ergometer - the most effective way to train the "engine". And even a kind of balance training on the free roller.
DO I HAVE TO LOSE WEIGHT?
Is there only green stuff on the plate now? Does the after-work beer damage your shape? Questions upon questions. Nutrition expert Robert Gorgos explains!
BIKE: First of all: How harmful is the after-work beer?
ROBERT GORGOS: One (1!) beer is fine, as long as you don't consume too much energy. Alcohol can have a negative effect on recovery, especially after intensive training, although the dose makes the poison. Alternatively, you can reach for a 0.33 litre bottle or non-alcoholic beer.
Do you have to live an absolute ascetic lifestyle to get fit?
No, all foods are allowed. This is also a good opportunity to absorb all the nutrients. Of course, as with many things, there are better and worse choices. It's the quality that counts!
A lower body weight benefits bikers later on the mountain. How do you lose a few pounds effectively and in the long term? Can there be dangers in "starving down"?
Nutrient density up, energy density down. This means lots of fruit, vegetables and wholemeal products, but less white bread, sweets and alcohol. To lose weight, you need to plan for a slight energy deficit over a longer period of time. During the preparation period, but not too close to the competition. It is best to roughly calculate your energy requirements and fall below a maximum of ten per cent. But beware: if you eat too little, you will not be able to train effectively. If you severely restrict your choice of food and energy intake, your metabolism and immune system will suffer.
What are the no-gos when it comes to (competition) nutrition?
A fatty, high-fibre, bulky diet is fundamentally bad. It is unnecessarily burdensome and it takes too long for the energy to be available.
Do you have any insider tips?
Bikers should not see food as a reward, but as an integral part of their lifestyle, training and leisure time. The best thing to do is to discuss the topic with friends, prepare meals with pleasure, shop consciously and enjoy them. If you don't give up anything, you'll achieve long-term performance, body weight, health and success!
HOW MUCH TIME DO I NEED TO PLAN?
You don't run a marathon just like that. Especially not with certain ambitions. Preparation time is necessary. Here is the marathon plan to be fit for the start in May.
1 Let's go! In December and January, the aim is to build up general fitness.
Balancing sports (running, cross-country skiing) are a good way to train your endurance effectively. The first easy bike rides (2-3 hours) should be done at weekends when there is more time available. Advanced cyclists also use the roller to collect kilometres.
2 In February, training is still increasingly focussed on basic endurance.
However, the frequency and volume should now increase and shorter, more intensive sections (e.g. mountain runs, undulating bike tours) can also be incorporated in doses. Ideal: A week of cross-country skiing promotes endurance and leg strength and is a perfect full-body workout.
3 The closed season is over in March. Now it's time:
Get on your bike! Friday, Saturday and Sunday should be used for a three-day block with long tours. In general, training should now be more structured: 2-3 days of increasing effort, 1 day of rest. Regular interval training is now a must. A bike training camp provides additional steam.
4. in the last few weeks before the start of the season or the first races, the volume decreases and the intensity increases.
Intervals, mountain tours and fast rides on the bike are the salt in the soup and provide the necessary competitive toughness. Depending on your form, this means: 2-3 short sessions of 1.5 hours per week supplemented with a long tour at the weekend. Train easy the week before the competition!
WATT OR PULSE?
If you want to train specifically, you need a device to control your training. We explain for whom a heart rate monitor is sufficient and for which bikers a mobile power meter makes sense.
Of course, a bike marathon lasting several hours can also be completed without any measuring systems. However, this requires very good body awareness and, above all, a lot of experience. For beginners, the purchase of a heart rate monitor is definitely recommended. Not only does this allow you to control and monitor your training, but the heart rate monitor also helps you to ride at the right pace later in the competition. Simple rules of thumb (e.g. maximum heart rate = 220 - age) can be used to roughly determine your own training zones. However, whether you are a beginner or a professional, it is better to have a sports medical examination (e.g. spiroergometry) carried out at the beginning, in which the individual heart rate and performance values are determined in a test.
However, the heart rate is influenced by many factors. Temperature, altitude, stress, recovery status, but also excitement. Only those who have their heart rate "under control" during the race can easily control the marathon using their heart rate. This is too imprecise for ambitious racers who are aiming for the podium. They need a power measurement system. Unlike the pulse, which reacts to changes in load with a delay of around 20-30 seconds, the device shows you immediately what is happening. A power meter really comes into its own during high-intensity interval training, where rapid changes in load occur.
DO I NEED A TRAINING PLAN?
Bikers should train in a structured and systematic way when preparing for a bike marathon. A certain routine in everyday (training) life and the associated rough planning is therefore an advantage. Marathon newcomers in particular find it easier to have a timetable that points them in the right direction. It also increases motivation to get on the bike even when the weather is gloomy. However, a general training plan is usually sufficient for beginners. For ambitious bikers and racers, there is no way around a (personalised) training plan! Ideally, this should be determined on the basis of complex performance diagnostics and adapted if necessary.
Marathon bikers can find tips on training planning here.
RUNNING AS A SHORTCUT TO TOP FORM?
Humans are made for running. But what are the benefits of jogging in relation to mountain biking? Can endurance also be transferred to the bike? We reveal how you can get in shape quickly with running training.
There are some very good bike pros who show that running is a perfect alternative to training on a mountain bike. Former star Carsten Bresser or long-distance specialist Andreas Seewald. The load structure of running makes this sport particularly effective. There are no rolling phases that allow you to let your legs down. One hour of running is equivalent to about two hours of cycling. What's more, it's easier to get yourself to run even in bad weather. This is also due to the fact that you cool down less quickly when running than on a bike. Off-road runs on local trails or running/jumping up and down stairs create new stimuli. The latter also increase strength and speed and promote agility on the bike.
Another advantage: the hip flexor muscles, which are shortened when cycling due to the bent position, are actively stretched by running and the core muscles are strengthened. Beginners should start by moderately increasing the duration of exercise so as not to overload the muscles and tendons. Nevertheless, bikers should not give up cycling completely. Regular cycling units with a high cadence promote the transfer from running to biking. Optimal: after running on the rollers, ride out relaxed with a high cadence.
Plans for the Running training for mountain bikers can be found here.
Simon Stiebjahn, bike pro
"As an alternative, I like to go jogging in winter, as it allows me to work off all my energy even in cold and wet conditions. The short, intense effort comes very close to biking."
5 MISTAKES I SHOULD DEFINITELY AVOID
1 One-sidedness
An unbalanced diet can lead to deficiency symptoms, unbalanced training to performance stagnation. Versatility is the key to success. Bikers should not overly chastise themselves. A balanced diet also allows you to reach into the biscuit tin from time to time, which provides motivation. New stimuli during training also encourage the body to adapt and thus improve performance. If you just sit on your bike, you are wasting potential and risking imbalances.
2 Overmotivation
Going into training motivated is a great prerequisite for success. But be careful: Too much of a good thing can quickly backfire. Training is a systematic process to which the body gradually adapts. If you overdo it, you risk overexertion or even injury and slow yourself down. This also applies later in competitions. Too high an initial speed costs valuable energy, risky manoeuvres endanger your body, your success and your fellow cyclists.
3 "Open Window"
The risk of catching an infection is particularly high in the (wet) cold months. Immediately after training, the immune system is weakened for a certain period of time and is particularly susceptible to pathogens (open-window effect). It is therefore important to first take care of your body and give it rest and new energy
before cleaning the bike. Sufficient sleep and a balanced diet also help to strengthen the immune system and optimally process the training stimuli.
4 Ignore colds and stress
If you do catch a cold, it is essential that you cure it completely. In the worst case scenario, a protracted cold can lead to life-threatening myocarditis. Bikers should also shift down a gear if they are under increased stress at work or at home. Stress not only prolongs recovery time, but can also lead to overloading, injuries and ultimately long-term damage.
5 experiments on race day
Whether it's new material or other bars, gels and drink powders, bikers should test all of these in advance during training or check their compatibility. On race day itself, it is advisable to only use tried and tested products, otherwise there is a risk of unwanted surprises. The daily routine should also be adapted to day X in advance - late risers are well advised to adjust their biorhythm and train in advance for the later start time.
You can find this article in BIKE 1/2019. You can read the entire digital edition in the BIKE app (iTunes and Google Play) or the print edition in the DK shop reorder - while stocks last:
