3 months to go: Basis
A marathon requires stamina and strength. If you don't have the basics, you will quickly run out of breath. That's why the first priority is to rack up the kilometres. With easy, relaxed tours, two or more hours long, on flat to undulating terrain. The distance should be increased slightly each week. Tip: Several shorter tours per week are more effective than one long session. Important in training and later in the race: A high frequency trains motor skills and saves energy on the climbs. Running is a good alternative during the week or in bad weather. The first few weeks of basic training are followed by a few regeneration days. In the next three weeks, you can then cycle at a faster pace. One or two uphill sessions per week will improve your strength endurance. I also recommend regular strength training. The torso and upper body are the counterweight to the legs and are very important when cycling. Especially on long, technical descents.
1 month to go: Full throttle
The foundation has been laid. Now it's time to prepare the body for the race load. The trained endurance forms the basis for fast units with high intensities. This means that intervals are added to the tours. This refers to systematic alternations of loading and unloading. The shorter the intervals, the more intensively you can ride them. Quality comes before quantity. Two interval training sessions per week are sufficient. An effective unit during the week could look like this: roll in, ride up a climb lasting around 8 to 10 minutes three times at a fast pace with heavy gears and then roll home at a relaxed pace. The breaks in between should be at least as long as the effort. You can then gradually increase this. Four to six intensive intervals of 2 to 5 minutes, embedded in a long, relaxed ride at the weekend, are the salt in the soup and help to build up the necessary race fitness.
One week to go: top up
The last week before the race is all about regeneration. Short, relaxed rides keep the body at "operating temperature", promote recovery and compensate for the previous intensive training stimuli. Form deficits can no longer be made up now. On the contrary: if you don't reduce the intensity and volume now, you will undo the training work of the last few weeks. The last intensive workout should be seven to eight days before a marathon. In the days before the race, a balanced, carbohydrate-rich diet is important to maximise the body's energy stores. Depending on the type of runner, pre-exercise one or two days before the race can be useful. This involves incorporating two to three intervals of 2 to 3 minutes into a short, relaxed session. You should not eat too much the evening before the race. Otherwise you won't sleep well. And recovery is super important before a marathon.
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Nutrition If you want to score points in a marathon, you should follow a few basic nutritional rules.
The most important basic rule for marathon beginners: stay relaxed. Don't turn your life upside down. But do make some changes to your diet. Alcohol, for example, inhibits fat burning and regeneration. A beer after work is okay. But if you want to prepare effectively, you should avoid alcohol before a marathon. To lose excess kilos but still have power for training, we recommend switching to "good" carbohydrates, i.e. long-chain carbohydrates. These are found in oatmeal, rice, potatoes and wholemeal bread. However, you can still have a piece of cake every now and then. If only to avoid getting grouchy.
Bar or gel?
The big question! Nutrition expert and racing cyclist Torsten Binder knows what will revitalise tired legs.
Gels can be consumed without chewing, so the carbohydrates move faster into the muscles than with solid food. However, viscous gels must be washed down with plenty of water. More liquid, drinkable gels are easier to use quickly. However, you should check your tolerance before the race. For example, products enriched with fructose can cause gastrointestinal problems. Bars are much more complicated and time-consuming to consume. Nevertheless, they can be real power packs, especially over long distances. My tip is to use liquid gels. However, you should always test energy concentrates during training first. After all, everyone has different preferences
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Digital training aid Clever smartphone apps
help with motivation and training control. The range on offer is huge and confusing. We can recommend these apps:
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HEAD ISSUE: The energy of thought
Good legs are important, but success or defeat is usually decided by the mind. Sports psychologist Dr Tanja Hohmann* reveals how to get the right bite.
What psychological pressure does a marathon novice have to be prepared for?
The extent to which you feel psychological pressure after registering depends on each individual. The pressure felt will be high if you have a low opinion of your own abilities. However, pressure can also arise from the fact that you are entering a new, unknown situation.
What are the biggest mistakes you can make when it comes to motivation?
Setting goals that are too high. If I realise during training that I am not living up to my high expectations, this will demotivate me. But setting your goals too low also prevents you from training optimally.
What tricks can you use to overcome low points in motivation, for example after a day at work or on cold, rainy days?
First of all, you should consider how important training is on days like these. Amateur athletes don't earn any money from sport, so you can treat yourself to a coach without feeling guilty. If you still want to train, it is helpful to think about why you are training at all. You can also visualise your competitors and motivate yourself to want to be better than them.
Major sporting projects often lead to tensions in the family or social environment. How do you avoid this?
The best way to do this is to inform those around you about your sporting plans. You should talk to your family about how much time the sport will take up and agree fixed times when you can train and when there is time for family and friends.
The closer the race gets, the greater the tension. How do you keep calm?
It is completely normal and even positive that tension increases before a competition. The stress causes the body to be ready to act and perform. If you are too nervous, mental strategies can be helpful. You should focus on your own strengths and mentally simulate a positive race. Relaxation techniques, such as breathing relaxation, can also be helpful. You should familiarise yourself with these in advance so that you have the mental techniques to hand in an emergency. This takes time, just like physical training.
What if you want to give up or take the short route?
Good mental preparation is also important here. One strategy would be to set intermediate goals before the start and then only think from intermediate goal to intermediate goal during the race. Another strategy would be the so-called "stop sign" metaphor. If negative thoughts arise, imagine a stop sign. It is then important not only to stop the negative thoughts, but also to think about which positive thoughts you would like to replace these negative ones with. In his book "I'm here to win", professional triathlete Chris McCormack describes very well how he deals with negative thoughts: he imagines his head like a computer desktop. He creates folders on it for certain sections of the race, in which positive thoughts can be found. If the race becomes difficult, he "clicks" on these folders and uses the positive thoughts. Another strategy would be to simply accept negative thoughts but not dwell on them. Sometimes just smiling about low points helps. Relaxed facial muscles are transferred to the body. You can stick a small smiley face on your handlebars to remind you of this strategy.
And if that doesn't help?
Then look at the landscape or the riders around you instead of just paying attention to the pain in your own legs. Or count your breaths. Everyone has to develop their own strategy.
What is the cardinal sin during a race, psychologically speaking?
To deal with possible failure. It is also unfavourable to worry about your own position during the race or to calculate target times. If you realise that you are falling short of your target, this will lead to demotivation. Another unfavourable aspect is that it is not in your own hands what the competition is doing. Only at the finish should you see what position you have achieved in the end.
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THE BIG DAY: THIS IS HOW YOU FINISH!
It's the tactics that count: A marathon is one of the most impressive experiences you can have as a biker. We reveal the details that matter on day X.
Start phase: Always the same: everyone sprints off at the starting shot, as if the last ones were being thrown to the lions. If you don't want to "explode" (racing jargon) on the first hill, you have to force yourself to ride at your own pace. Even if you are constantly being overtaken, which is of course annoying, your speed should be that of a sporty tour. Not 1 km/h faster! Beginners should use their heart rate monitor as a guide. Maximum heart rate of 160. Otherwise: Welcome to hell! After half an hour at the latest, the field will have spread out and sorted itself out anyway. Simply join the relaxed queue and crank along.
First long mountain: Now the course is set for whether the next few hours will be okay or horrible. And whether the race will be a success or a disaster. The key words are: Power distribution and catering. Resist the reflex of wanting to overtake the rider in front of you just because he is travelling ½ km/h slower than you could be. Overtaking through deep gravel is a senseless drain on your legs and will cost you dearly as the race progresses. Stay calm and enjoy the good pedalling. Always drink plenty of fluids. Two large bottles per hour is the guideline. Caution! Never consume bars or gels without plenty of fluids. Otherwise there is a risk of a stomach alarm.
CateringThe temptation is great: full throttle past the refreshments and make up ten places in no time at all. But this calculation backfires. As soon as your bottles are empty, your body will rapidly degrade within a few kilometres. Always top up your bottles. But without rushing. The two minutes don't matter in the end.
The great low point: Damn, why am I doing this? Don't worry, even professionals have this question in their heads. They do it to be proud of themselves at the finish line. So don't leave any loopholes open. Don't give up, don't give up on the short lap. Never! If your will does collapse, stop briefly and take a breather. Five minutes later, the world usually looks completely different again.
Final: Don't risk too much in the exuberance of the finish! The time is measured by transponder. Sprint duels are fun, but are usually pointless for the result.
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Optimise your bike
Even a small riding error can paralyse the bike. With these equipment tricks, you'll quickly be back in the race.
