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How To Prepare & Plan For The Maratona Dles Dolomites Cycling Event

– The Maratona dles
Dolomites is 138 km long and over that distance, you will be covering seven major climbs. – [Matthew] They are Passo Campolongo, – [Dan] the Passo Pordoi, – [Matthew] Passo Sella, – [Dan] the Passo Gardena, – [Matthew] Passo Campolongo, again, – [Dan] the Passo Giau, – and finally, the Passo Falzarego. The long route of the Maratona is not to be taken lightly. – No, so if you want to get around this stunningly beautiful, yet brutal course, you’re going to need to give yourself several months for preparation and the same applies, in fact, to any long distance sport heat you’re planning on doing this year. So, coming up are some hints and tips to make sure that you’re
headed in the right direction. – Riding the Maratona is an ultimate test of your fitness and endurance, both physically and mentally, and when you bare in mind
it’s gonna take competitors from between four and
a half and ten hours, you’ll know what we mean. – Yeah and that is exactly why
you need a structured plan. (upbeat electronic music) – If you’re relatively new to the sport, it’s important that you build
up your training gradually and don’t rush into things. It’s very easy to get too keen too early and to overtrain. So, try and focus this enthusiasm on getting structure and
routine into your training. So, make a plan that’s realistic and that you’re confident you can achieve. – Yes, that’s right. Consistency really is the key. We’ve said this before and
I’m about to say it again, but doing five one hour rides per week is far more beneficial than getting in one five hour ride at the weekend and that consistency, that regularity, also makes cycling a habit, which in turn makes it easier to get out on your bike in
the first place each day. Once you’ve got that consistency in place, you can then start to
build in the longer rides and the intensity. So, coming up is a guide, a form of training guide, which you can use as a template. (mellow electronic music) – Month number one, establish your routine. So, that’s five riding days per week and that’s five rides of one hour each, with then two easy days and that’s for three weeks. And then the forth week is an easy week to help you recover and that includes three one hour rides, but remember there is a bit of
flexibility built into that. You can do a little bit
more or a little bit less. It’s good idea to use
your commute to train, breaking down the hours riding into two half hour sessions. (mellow electronic music) – In month two, we are going to build up
the duration of your rides and, therefore, distance as well and also incorporate some climbs. So, again, do five rides per week, three of them still remain at one hour, but you want to do one two hour ride and you also want to
do one three hour ride where you try and incorporate some climbs. The longer the climb, the better. You’re still taking two easy days and you’re gonna do that for three weeks. And then the forth week, once again, take it slightly easier, incorporating four one hour rides. Your bonus tip for month two is simply to keep an eye
on the weather forecast. That way, you can plan your longer ride on the day when it’s gonna be
very nice to ride your bike. Being flexible like
this is gonna allow you to do the same amount of work,
but make it more enjoyable. (mellow electronic music) – Month number three you need to look at incorporating a fair degree of intensity. So, still five days riding
and two days of rest. Now, three of the rides will
be one hour in duration, but incorporate into
those ride four or five flat out ten second sprints. Now, one of the rides
is gonna be two hours, but incorporate into
that particular session three or four ten second,
sustainable, hard efforts, like a time travel sort of pace. Now, then in your four hour ride, really focus on riding
any hills that you climb at a sustainable, yet
difficult effort level and then do that for three weeks and then, as before, week four is nice and easy. So, three one hour rides
and a two hour ride. Break up your training and
add a nice bit of intensity by using, once or twice a week, a home trainer. You get a fantastic workout and it’s really, really time effective, which is cool if you’re short on time. (mellow electronic music) – And finally, month four, where we’re still continuing to build up both the distance and the intensity. So, five days per week of training, still. We’re going to have three days
where you’re doing one hour and you want to include
some sustained efforts of five minutes each, one ride of two hours
with some slightly longer, ten minute sustained efforts
at a higher intensity, and then one much longer ride, which could be around about four hours when the weather is nice. And again, you want to
include some effort, preferably on the climbs. Now, this final month’s
preparation will finish with around two weeks
to go until your event and so at some point during this month, you want to try and
incorporate a much longer ride, which is coming up towards the duration you’re expecting your event to take you. Our bonus tip for month number four is to make sure that your
body is used to the fuel that you’re planning on
having on the day of the event and you can do this simply
by eating or consuming it during your training rides in the run up. The last thing that you want to do is try a new plan or new products
when it comes to nutrition on the day of the event. – The same principles
of graduated training apply to all levels of ability, whether you’re a beginner, intermediate, or you’re very experienced. – Yeah and that
effectively is gonna relate through the duration and volume each week and also to the intensity. So, if you are more of
an intermediate rider, so you’ve been riding your
bike for a year or two, you might want to now put a
couple of extra hours a week and also incorporate a
couple of shorter events on the run up to your goal. Almost acting like dry runs. And if you’re an advanced rider that’s been riding for a few years and you want to take
things to the next level, again, you can increase the
volume and the intensity, include a couple of events
pre-event, pre-goal, and also maybe pin some numbers on and do a couple of races as well. – Yeah, but the one thing that is crucial, regardless of your capabilities is that you taper in the
last seven to ten days before the Maratona and by that we mean reducing
your training intensity and volume by around a half, with the objective
being to leave you fresh both mentally and physically. (mellow electronic music) Keeping a training diary or journal won’t just allow you to check
progress that you’ve made over the previous weeks, but also act as a great motivator as you’re far likely to actually do what you’ve actually written
down in the first place. So, use your diary or journal to plan and then note down what you’ve achieved and also how you feel. – You’ll also then be
able to retrospectively look back through what you’ve been doing, analyse what works best for you. – Dan, that’s not my training diary. – Let’s hope not. There’s nothing in it. (mellow electronic music) There are many benefits
to riding on your own. You’ll be able to concentrate fully on what you want to achieve
out of a training session and the quality is generally higher and you might not have any choice if you’re incorporating
a commute, for example, into your training, but when it comes to longer rides at the weekend, for example, there’s nothing quite
like riding with a friend or a group to help pass the time quicker and also, arrange to meet
somebody or some people at a certain place at a certain time. It’s probably going to prevent
you from procrastinating. – And also, riding with
friends or a friend who may be a little fitter is a really good way to test yourself because generally you can
actually dig that bit deeper and go harder than when
you’re riding solo. Or if you end up running
in a bigger group, that’s an ideal opportunity to hone your group riding skills. (mellow electronic music) – It is vitally important
that you allow yourself enough rest in order for your body to make the necessary
physiological adaptations because, essentially,
when you’re out training and you are breaking your muscles down, and it is during rest that your
body repairs those muscles, which will hopefully make
you fitter and faster. Don’t get enough rest and what
you risk is over-training or, even worse, getting ill. – Now, if at any point
during your training period you feel overly fatigued and your motivation is at a low ebb, like Dan’s clearly is today, it’s important that you take a day off. Listen to your body and that’s especially
important if you’re training around a full time job,
study, and a family. Fancy a nut? – I’d love one, mate. Cheers. (mellow electronic music) So, have a plan in place, gradually increase the workload, and make sure that you are consistent, but also that you’re flexible and that you listen to your body. – And taper. Don’t forget to taper and we think you’ll be as ready as you can possibly be. Now, GCN is your one stop
shop for everything cycling. If you haven’t subscribed, you can do so by clicking on the globe. – And now, you can watch
the following two videos, the first of which you might remember from the intro to this video. It is is the Passo Pordoi, the second climb that you will be completing on the Maratona, whichever route you do. Climb along to it with me and Lassie in this training session. – Or you could click just down here for how to get fit in 30 minutes. – 30 minutes?
– 30 minutes.

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