Marathon day is the most important day of the cycling season. To make it the best, it is important to train properly.
STARTER
Anyone preparing for a cycling marathon for the first time can make many mistakes. Experience shows that newcomers to marathons often train too much and too hard. One thing is particularly important for them: don't get nervous and stick to a long-term training plan. A training rhythm with a load ratio of 2:1 or 3:1 has proven to be effective, i.e. two or three days of training with increasing loads, followed by a rest day. While the focus in winter is on basic endurance, beginners should also venture uphill as the competition draws closer - in other words, incorporate specific intervals of uphill training. In this way, the body learns what riding uphill feels like without being worn down. A successfully completed dress rehearsal a few weeks before the first marathon can be good for the psyche. However, the test race should be shorter than the marathon and should also be seen as such - false ambition would be counterproductive.
EXPERTS
Do marathon experts need training tips? Yes. Although they have more experience than beginners, this can be a problem. For many, training methods have barely changed over the years. They are then surprised when their performance stagnates. It is therefore important to set new training stimuli. This challenges the mind and also prevents training monotony. Experts can cope with higher volumes and intensities than beginners. The exercise rhythm is usually set at 3:1. In addition to training monotony, excessive eagerness to train is a problem for many experts, which is particularly noticeable in the hot phase before the competition. In the pre-competition week, the most important thing is to stay relaxed!
FOUR TIPS FOR THE RIGHT TRAINING
1. train a sufficient base: Nothing is more important than a good base. You need this to be able to process more intensive training stimuli and to have enough substance in the race.
2 Don't just do basic training: Stubbornly scrubbing kilometres is boring and not efficient. So sprinkle in intervals and hill training from time to time!
3. recovery after intensive sessions: Often neglected, but just as important as the training itself. The more intense the training stimulus, the longer the body needs to process it.
4. test race: If you want to test whether you have trained well, you can complete a test race. Choose a shorter distance and try out everything that should work smoothly later - changes of pace or eating and drinking during exercise.
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