Tips from the marathon stars: Endurance pros on the best tricks, races and experiences

MTB marathons are the classic mountain bike race. Man and machine against mountain and nature. Conquering thousands of metres in altitude in a beautiful but rugged mountain landscape on a bike is an undertaking with a guaranteed experience. Especially when the whole thing takes place in a marathon race format. There are now hundreds of events worldwide and even a separate Marathon World Cup classification. Racers who can win these world-class races are cut from a different cloth than the average normal person. They know the marathon scene better than anyone else. That's why we asked some of the biggest names for their tips: Which race should you have run? What were their most exciting experiences? What tips do they have for marathon bikers?

Tips and tricks from marathon jack-of-all-trades Annika Langvad

Although the Dane has since retired from active racing, with a total of five world championship titles in the MTB marathon and five Cape Epic victories, she is an expert like no other.

I think there is a memorable anecdote from every marathon. It's not just physically painful, but also mentally demanding. I usually feel good at the finish line because the effort is over. But the Leadville 100 was in a completely different league and certainly the toughest race I've ever done. - Annika Langvad

Here is Annika Langvad's top five marathon races worldwide:

1. Cape Epic: "The race is often referred to as the 'Tour de France of mountain bikers'. In reality, it reminded me more of the Dakar Rally. A marathon every day for almost a whole week: the sheer brutality of the race makes it a unique experience. The event is extremely well organised and you get to ride on all kinds of surfaces and trails. The experience doesn't include five-star hotels, which makes the accomplishment behind the finish line seem even greater."
2. Leadville 100: "This race is really something for the masochists among bikers. The small town of Leadville lies deep inside and high up in the Rocky Mountains. It provides the perfect backdrop, making the event feel like something out of a western. The toughest opponent is the start at an altitude of 3000 metres. The route even leads up to 3500 metres. The race is not for those looking for the ultimate trail experience, but 100 miles at this altitude will give you an out-of-body experience like you've probably never had before. I've only taken part once and don't feel tempted to start again. On the other hand, I was able to celebrate my first XCO World Cup victory after the race in Leadville. I still think back to it often and fondly."
3. Cime Dolomiti / Laveredo: "The event has been off the radar for a while. But there are rumours that it could return to the race calendar. The race is really brutal but with the most picturesque views you can imagine. You really should get your best climbing legs out and be prepared for the challenging elevation gain. The beautiful scenery creates the feeling of riding through a film set."
4. Extreme sure LoreThe marathon is similar to the terrain I know from Denmark. There's a bit of everything: roots, stones, lots of dirt and constant ups and downs with medium-sized climbs. At this event, everyone will find something that suits their strengths."
5. Whiskey Off-RoadThis event takes place in Prescott, Arizona and has a real festival vibe. Prescott is about the size of my hometown and I like the atmosphere that permeates the event. If you're up for it, the racing action starts on Friday with the Fat Tire Crit. Your legs should be well prepared for the 50 miles. The route has a great mix of desert character and varied terrain, including fun trails."

At the Leadville 100, I felt like I was travelling harder than ever before. After the race at over 3000 metres above sea level, it felt like I had dug myself a hole with no way out. I had to give myself over completely to my team manager at the time. She took over the thinking and had to tell me what to do. For example: 'Take your socks off. Switch on the water. Get in the shower' That was both terrifying and liberating. - Annika Langvad

Annika Langvad's top tips for marathon riders

Before the race, you should carefully analyse the conditions you can expect. Sometimes the temperature can change dramatically from the early morning start to the finish in the afternoon. You should prepare for this with a good supply of fluids from the start. You should also familiarise yourself with the terrain and choose your equipment accordingly. With the right drive and the right tyres, it will be much easier to get through the final hours of the race. You should know your equipment well. The longer the marathon, the more likely technical problems are. You should be prepared to be able to repair anything that happens on the course. You can practise this at home. If you pay attention to the noises your bike makes during training, you can recognise defects early on. Practice makes perfect! You don't have to train like a pro, but preparation is definitely a good idea. You can also simulate a marathon. You should practise things like nutrient supply or the use of tyre plugs. This will certainly pay off in the marathon.

A few hours after the Leadville 100, I called my boyfriend. I had to cry from exhaustion, then I couldn't even do that anymore. After a while, my team manager had to intervene and say: 'She's fine, she's just very tired! Today we laugh about that memory. - Annika Langvad

Tips and tricks from marathon legend Karl Platt

King Karl, head of Team Bullhas already clocked up well over half a million kilometres on his bike in his lifetime. His speciality is stage races, but the rest of his list of successes also reads like a recipe book for legendary status: he has stood at the top of the podium at the Cape Epic six times. Platt has also won the BIKE Transalp seven times. This is complemented by one world and one European championship title as well as two German titles in the marathon discipline. Here is his top five marathon events:

1. Cape Epic"The atmosphere, routes and experience are at an extremely high level. Perhaps even the highest ever."
2. BIKE Transalp: "It's the mother of all team stage races. In summer, it's a must to ride over the Alps. I can't get enough of it!"
3. Tankwa Trek"Four days of mega trails and an incredibly nice, familiar atmosphere. For me, one of the most beautiful races in the world."
4. Grand Raid BCVS: "This is the ultimate challenge for body and mind. 120 kilometres and 5000 metres in altitude with beautiful scenery and top trails. The atmosphere on the push section of the Pas de Lona is legendary."
5. 4 Islands"When racing in Croatia, you should definitely spend the night on the boat. Four islands in five days offer manageable distances, fun, adventure and the sea."

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I've done well over 1000 of these marathon events and still find them absolutely delightful. It's simply fun! I've now started the Cape Epic 20 times every year. I took a break from the BIKE Transalp for three years and have been back for two years. There's no end in sight. It's crazy, but it gives me something! - Karl Platt

Karl Platt's top tips for marathon riders

Many people approach the event too nervously. They frantically try to be as well prepared as possible for the competition. They are often looking for a needle in a haystack. It's better to prioritise having fun and simply enjoy the marathon: Do your homework yes, but please don't lose the joy. Of course, the bike should be in good condition. A proper drivetrain, chain, sprockets and good tyres will help a lot. Not all riders pay attention to this. Nutrition can also be crucial. You shouldn't try anything wild here, but stick to what you're used to. If you don't normally eat muesli for breakfast, you shouldn't do so before a race. Marathon bikers should eat well on the course and not let themselves be carried away by adrenaline or euphoria, only to collapse completely later on.

Tips and tricks from marathon world champion Andreas Seewald

The 32-year-old from Lenggries in Upper Bavaria made the German fans cheer when he secured his place in the 2021 World Cup after a thrilling race on Elba put on the marathon world champion crown. The Canyon Sidi MTB Team rider also has a European Championship title and three German championship titles to his name. Here are his top five events:

1. Grand Raid BCVS: Many a heroic story has been written on the long distance with 5025 metres of altitude.
2. MB Race MegeveWith 140 kilometres and over 7000 metres of altitude, the organisers describe the race as the toughest MTB marathon in the world.
3. Alta Valtellina Bike MarathonDolce Vita - if you want to, you can really push yourself on the 100 kilometres and 3260 metres of altitude difference of the marathon route.
4. Roc d'Azur MarathonSince 2008, a fantastic marathon has been organised as part of a festival. The route runs through the French Masif des Maures and along the beach in places.
5. Cape EpicThe stage race in South Africa is on the to-do list of almost every professional marathon runner.

We had to abandon my first Cape Epic participation due to illness. My team partner and I had won a stage but were laid up by a stomach virus. Two weeks earlier, however, I had won my world championship title and this was duly celebrated when I was fit again. With a few three-litre magnum bottles of red wine and gin, it was a legendary evening for the team. - Andreas Seewald

Andreas Seewald's top tip for marathon riders

Marathon races should be ridden as if it were just a sportive tour. Conversely, you should only eat the same food and ride the same way in training as you intend to in the race. Nothing new should be tried out in the race itself.

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Tips and tricks from Cape Epic winners Anne Terpstra and Nicole Koller

Anne Terpstra and Nicole Koller are not actually classic marathon riders, but are regularly successful in the cross-country discipline. Apart from a podium at the Tankwar Trek, they have hardly had any marathon successes to date. However, at this year's Cape Epic in South Africa, the duo achieved a perfect victory with 617 kilometres and 16,500 metres of climbing, winning eight out of eight stages. Reason enough to ask the riders of the Ghost Factory Racing Team about their experiences and tips.

1. Cape Epic: "The stage race in South Africa is absolutely worth experiencing. It's a shame that we were so in race mode that we didn't realise much of what was going on around the race - there's so much to experience! Private individuals can also take part, but unfortunately this is expensive. With flights and hotels, a team of two can cost around 15,000 euros. But if you have the means, you should definitely go for it. This doesn't just mean the finances, but also the driving skills so that the Cape doesn't become a tour of suffering. The sheer length of the event is truly brutal. If you embark on such an adventure, you don't want to drop out on the second day."

If you want to start at the Cape Epic, you should take extremely good care of your health. It is very easy to fall ill on site. That's why we avoided public toilets, for example. - Anne Terpstra

A springbok almost knocked me off my bike in the last three kilometres before the stage finish. You always think that only the front of the peloton comes into contact with wild animals and that they are all scared off further back. But that's not true. Anne had to help me with a mental reset after the scare in order to stay focussed on the way to the finish. - Nicole Koller

Anne Terpstra and Nicole Koller's top tips for marathon riders

Staying relaxed during a stage marathon is an art. You may feel extremely bad on the second day, but on the third day everything is fine again. Perhaps the most important tip from Terpstra and Koller is therefore to remind yourself every moment that you are taking part in the race because it is fun. In the end, that is the decisive reason for mountain biking. It sounds simple, but it is quickly forgotten during a competition. Meditation and autogenic training can help you to relax. The team around you is also extremely important. Even more important than the athletes would have estimated before their start at the Cape Epic. If you know each other well, you have a clear advantage.

Before the Cape Epic, I had only competed in one marathon: the 2021 World Championships in Switzerland. The start lap was followed by a 20-minute downhill, at the bottom of which I came out in third place. I thought to myself: 'Now you have to go all the way! However, there were still 60 kilometres to go. Ten kilometres before the finish, I was standing there like a donkey on a mountain. That definitely had a learning effect! - Nicole Koller

>> Read all about the personal backgrounds of Anne Terpstra and Nicole Koller in this portrait.

Tips and tricks from top marathon athlete Alban Lakata

Although Bulls team rider Alban Lakata only entered the marathon sport at the age of 21, he is one of the world's most successful athletes in this discipline. He has won three world championships, two European championships and eight Austrian championships. The exceptional athlete with an hourly power output of 420 watts particularly enjoys the long marathon distances. Here is his top five marathon events:

1. Leadville 100"There is a unique goosebump atmosphere at the start when the national anthem is sung."
2. Sella Ronda Hero"A morning thunderstorm in the high mountains of the Dolomites is particularly memorable for me."
3. Capoliveri Legend Cup: "Unique MTB marathon on Elba."
4. Roc d'Azur: "The starting field at the Roc never wants to end - impressive!"
5. Ötztal Cycle Marathon"The rapid descent within the first 30 minutes makes me break out in a cold sweat."

Alban Lakata's top tips for marathon riders

If you want to start the Leadville 1000, you should arrive early to get used to the altitude of 3000 to 4000 metres above sea level. For the Sella Ronda Hero, participants are advised to fit a smaller chainring, as it's really only steep uphill and down again. You won't find any flat sections. On the Rock d'Azur route, it makes sense to invest a little more at the beginning so that you don't get stuck in a traffic jam on the trails later on. If you want to conquer the Ötztal Cycle Marathon, you should have already ridden over 2000 kilometres in training and meticulously consider the race catering.