As an endurance ace and squad coach at the Bavarian Cycling Federation, BIKE author David Voll combines a passion for long-distance cycling with professional experience. His tips will get you in shape for the next MTB marathon season.
1. here we go again
Immediately, 4-5 weeks
Biker training is done in winter, so get out of hibernation. This means that only those who build up a solid basic endurance now will be able to cope with intensive training stimuli and competitions in spring and summer. Balancing sports are suitable for training endurance in winter. Cross-country skiing in particular is an ideal full-body workout. Nordic skating is ideal in regions with little snow, and running is also ideal. If you are an ambitious cyclist, you should also get on your bike - whether outdoors or on an ergometer. Two to three consecutive training days of increasing intensity (2-4 hours) create a good basis.
Miscellaneous Regular balance and coordination training in the gym or at home with your own body weight or on unstable surfaces (gyroscope, seesaw, etc.) strengthens the core, improves the feeling for biking and prevents muscular imbalances.
2. collect grains
3-4 weeks
Training After the first few kilometres have been completed, the basic endurance is consolidated. Training frequency and volume increase, and training on the bike takes on a greater proportion. Balancing sports should continue to be integrated, as well as general strength and stabilisation training. The units are still increasingly in the basic endurance range, with short, more intensive sections (e.g. 3x6 min GA2 or undulating to mountainous tours) being incorporated in good measure. The period in the middle/end of March is suitable for a seven to ten-day training camp in warmer climes. This provides a performance boost. Caution: don't overdo it!
Miscellaneous If you haven't already done so, you should plan your competitions now and carry out any necessary repairs and tuning measures on your bike. Also test bars and drinks for compatibility during training.
3. hot phase
2-3 weeks
Training Now it's time to get down to business, the intensity increases. Intervals, mountain tours and fast rides on the bike provide the necessary competitive toughness. Intervals refer to the alternation between timed phases of high and low intensity. They can be ridden both on flat terrain and uphill. The shorter the intervals, the more intense they are. The rule is quality over quantity: two interval training sessions per week are sufficient. For example, four to six intensive intervals of 2-5 minutes (break: 10 minutes) can be embedded in a long, relaxed ride at the weekend. Running or general athletics should also be on the programme once a week.
Miscellaneous During this phase, recovery and a balanced, healthy diet (rich in vitamins and fibre) are at least as important as the training itself. Less is sometimes more! Now is also the time to register for the marathon.
4. the last week before the marathon
One week before the competition
Training The last few days are dedicated to regeneration. Short, easy rides promote recovery, deficits can no longer be made up now. The last intensive effort should be around seven to eight days before the competition, e.g. in the form of a short training race with your mates. In the following days, a balanced, carbohydrate-rich diet should be prioritised in order to maximise the body's energy stores. One to two days before the competition, it makes sense to do a pre-workout. Incorporate two to three intervals of 2-3 minutes at medium intensity into a short, easy ride to prepare the body for the exertion.
Miscellaneous You should not eat too much the evening before, as this can have a negative effect on your sleeping behaviour and performance. A checklist ensures that nothing is forgotten (e.g. pump, inner tube, windbreaker, water bottle, etc.).
The flab must go: lose weight
Instead of using sinfully expensive tuning parts to make your bike a few grams lighter, you can often save one or two kilos on your own body cheaply and effectively. And this is clearly noticeable on the climb! If you avoid second helpings or desserts in the long-term preparation phase and focus on a low-carbohydrate or high-fibre and protein diet in the evening, you are on the right track. More under
www.bike-magazin.de Webcode #30379
Strength from the centre: correct strength training
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. As a result, performance dwindles. The right exercises strengthen the musculoskeletal system, increase performance, improve fatigue resistance and prevent long-term postural damage. Just as important: a strong muscular corset offers effective protection in the event of a fall and increases stability and control on the bike on descents. The best exercises at www.bike-magazin.de Webcode #26687
Interview with Erik Becker, MTB coach at the Olympic training centre: "Watt measurement? The first question is: have I exhausted all other possibilities?"
Can you survive a bike marathon lasting several hours without measuring your performance?
Yes, but this requires good body awareness and some experience. All athletes who feel insecure should definitely use their heart rate to pace themselves during the race.
How well can a marathon be controlled via the heart rate, and what should you pay attention to?
This depends on the type of rider. The heart rate is influenced by many factors, such as temperature, altitude, stress, recovery status, but also by excitement. If you have your heart rate "under control" during the race, you can get the best out of it and control the marathon via your heart rate.
And in the run-up? Which training control methods will help me progress?
Anyone who wants to know exactly, who cannot or does not want to rely solely on their body feeling, will benefit from a performance test. The "golden standard" and therefore the most accurate measurement in diagnostics is spiroergometry, in which the respiratory gases are also recorded for analysis.
Who is a training device with watt control suitable for?
The first question is whether I have already exhausted all other training options? In my opinion, however, watt measurement is irreplaceable for special forms of training. If you enjoy analysing your training, you definitely need watt measurement because of the possibilities it offers.
Specifically: When do I use which measurement method?
The wattage reflects the physical work and the heart rate the biological strain. That is why I consider heart rate to be the most important factor and wattage measurement to be the logical complement. Watt measurement is always preferable for training control when the heart rate is too slow and lags behind, e.g. during short intervals.
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