Karl Platt, marathon pro: "Marathon riding has to be fun."
If you put yourself under too much pressure and want too much, you won't get any faster. On the contrary, you will slow yourself down. Do your "homework" as best you can and stay relaxed. The rest will take care of itself.
1. 24 hours before
Most cyclists do a pre-workout the day before the competition. A short, relaxed ride of one to two hours with short intervals of medium intensity (e.g. 2-3 x 2 min) prepares the body for the exertion. If you complete the session at the same time as the start of the race, you can also adjust your biorhythm a little. Afterwards, get your legs up and top up your energy stores: high-quality carbohydrates such as potatoes or quinoa and fresh vegetables are particularly good, wholemeal pasta is also suitable. And don't forget to drink! A final equipment check will also save you any nasty surprises on race day.
2. the evening before
The meal should not be too rich (neither too much nor too greasy), as otherwise it can have a negative effect on sleep behaviour and thus on performance. A normal, carbohydrate-rich portion is sufficient. Although alcohol also contains carbohydrates, it worsens sleep behaviour. A small "race ice cream", on the other hand, does no harm. If you now attach your race number and elevation profile to your handlebars, prepare your bars and water bottles and get your race outfit ready, you can start the day stress-free. Before you dive into the TV programme, it's better to take another look at the route profile and the refreshment points.
3. in the morning
Get up early and have breakfast at least two to three hours before the start. Muesli or oatmeal may be harder to digest than a honey or jam roll, but they provide more energy and minerals and last longer. You don't have to do without an egg for breakfast either. In addition to water and tea, one or two cups of coffee are also allowed. In the last hour before the start, cyclists should begin a warm-up programme: 20-30 minutes, 1-2 x 2 minutes at medium intensity and 2-3 short sprints. A good warm-up programme lasts up to
20 minutes so that you can roll into the starting block on time.
4. on the road
Don't get carried away by the euphoria and faster riders. A heart rate or power measurement system helps you to ride in the right intensity range so that you still have enough energy left on the last hill. To prevent a drop in performance, you should eat and drink every 20-30 minutes. Intermediate goals (to the next hairpin bend, to the next summit, etc.) help to overcome short periods of weakness and stay motivated. Riding with equally strong opponents also spurs you on. However, despite all the ambition, fairness and an appreciation of nature should not fall by the wayside.
Etiquette and tactics for MTB marathons
Experience makes perfect. If you're not yet an old hand, you'll find the key tricks here.
Do not overdraw
A heart rate monitor helps you to control your own pace. Use the slipstream of the group on the flat and overtake before the trail. This saves energy, nerves and time. And if things don't go as planned: stay relaxed and have fun, the next marathon is sure to come!
Together instead of against each other
Fun, adventure and health are paramount. Therefore, announce overtaking manoeuvres ("left" to pass on the left) or let faster riders pass and avoid risky actions. First aid in the event of a fall is a matter of course!
Food and drink
For long races (more than 2 hours), eat and drink regularly after 30-45 minutes (every 30 minutes) to keep your blood sugar levels even and prevent fluid deficits. Try salty bars and gels or acidic drinks beforehand - sweet products will "gum up" your mouth in the long run. A pinch of salt in the drinking bottle prevents muscle cramps.
No experiments
Whether it's new equipment or other bars, gels and drink powders, you should test them all in advance during training or check their compatibility. On race day itself, only use tried and tested products, otherwise there is a risk of unwanted surprises.
Clothing
Put on warm clothing until the start so that your muscles do not cool down and remain efficient. Otherwise, wear something "fresher", as it will automatically get warm during the race or uphill. But: pack a wind waistcoat for the descent and check the weather forecast. It can cool down considerably in the mountains, even in midsummer.
The 5 biggest mistakes in MTB marathons
1 Eating too much breakfast too late
The stomach is full and the body uses too much blood for the digestive process, which is lacking in the propulsive muscles on the way.
2 No warm-up
The legs are cold and therefore tired quickly. Reason: The muscles and the organism are not yet at "operating temperature" to perform optimally or to break down lactate (faster).
3 Start too quickly
If you are over-ambitious at the start, you will waste energy and pay the price at the end. It's better to set off defensively and then use any excess power on the final climb.
4 Energy gel before the start
It drives blood sugar levels up unnecessarily and causes them to drop below their initial level relatively quickly, which can have a negative effect on performance.
5 High risk
Only one person can win, and they are usually professionals. That's why for most of them it's getting there that counts. If you announce overtaking manoeuvres in good time, you save yourself breakneck hara-kiri actions, crashes, displeasure and defects.
Interview with Uli Amberger, qualified mental trainer and sports naturopath
Many bikers put themselves under a lot of pressure before a marathon. How can I deal with this?
A ritualised "warm-up programme", such as a certain type of music or self-talk regulation, allows you to prepare yourself physically, mentally and emotionally for the competition - to relax or activate. This allows you to get used to the situation, be mentally more stable and better able to deal with critical situations.
What is the biggest mistake I can make during a marathon?
Negative thoughts! The inner dialogue strongly influences our actions: Before we actually give up, we resign ourselves internally.
What can I do when the agony conjures up thoughts of giving up?
I can push myself to the limits of my capabilities with inner dialogues. "I can do it, don't give up" or "Shut up legs, shut up!" when my legs are burning. These dialogues can be trained. The brain doesn't understand "don't", so always phrase it positively.
How do I cope with setbacks?
Always have a plan B in your pocket and immediately re-evaluate your goal in the event of a fall or a defect: don't dwell on the negative emotions and don't lose a second more than necessary. I should also practise this coping strategy and grind it in.
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Florentin Vesenbeckh
Editor CvD
