Marathon

What is an MTB Marathon?

An MTB Marathon is one of the most demanding disciplines in mountain biking, combining extreme endurance, technical skills, and mental strength. Unlike classic cross-country, marathon races are characterized by significantly longer distances and elevation gains.

Typical Characteristics:

• Course lengths between 60 and 150 kilometers
• Elevation gains from 2,000 to over 5,000 meters
• Race duration between 3 and 10 hours
• Usually as individual start or mass start
• Combination of technical trails and long endurance sections
• Self-sufficiency at aid stations required

Differences from Other MTB Disciplines

Marathon Categories

Standard Marathon (60-80 km)

Entry into the marathon discipline with moderate requirements:

• Ideal distance for ambitious hobby riders
• Approximately 1,500-2,500 meters elevation gain
• Race duration: 3-5 hours
• Nutrition at 2-3 stations

Classic Marathon (80-120 km)

The classic marathon distance with increased requirements:

• For experienced marathon riders
• Approximately 2,500-4,000 meters elevation gain
• Race duration: 4-7 hours
• Nutrition at 3-5 stations

Ultra Marathon (120+ km)

The ultimate discipline with extreme demands:

• For elite athletes and ultra specialists
• Over 4,000 meters elevation gain
• Race duration: 6-10+ hours
• Nutrition at 5+ stations
• Mental strength crucial

Important Marathon Races Worldwide

Top Marathon Series

1. UCI Marathon Series - World Cup level races
2. European Marathon Series - Continental tour
3. National Marathon Championships - National championships
4. Stage-Race Marathons - Multi-day stage races

Requirements and Physical Demands

Energy Systems in Marathon

Energy provision during a marathon occurs in three phases:

1. Start Phase (0-60 min): Aerobic + anaerobic mix
2. Cruising Phase (60-240 min): Primarily aerobic energy provision
3. Final Phase (240+ min): Fat burning dominant, carbohydrate stores critical

Physiological Challenges:

• Dehydration and electrolyte loss
• Glycogen depletion after 2-3 hours
• Muscular fatigue from repetitive stress
• Mental exhaustion in long races
• Altitude sickness in mountain marathons (over 2,500m)
• Hypothermia or heat stress depending on weather

Training for Marathon Races

Periodization

Key Training Sessions

Long Base Sessions (GA1/GA2):

• 4-6 hours at 65-75% HRmax
• Building aerobic capacity
• Training fat burning
• Mental preparation for long efforts

Marathon Pace Training:

• 2-3 hours at planned race intensity (75-85% HRmax)
• Developing pacing feel
• Testing nutrition strategy
• Training technique under fatigue

Interval Training:

• 4x15-20 min at FTP threshold (88-93% HRmax)
• Increasing performance capacity
• Improving lactate tolerance
• 1x per week during build phase

Back-to-Back Training:

• Two long sessions on consecutive days
• Simulating race demands
• Training with pre-fatigued muscles
• Important for mental preparation

Equipment for Marathon Races

Bike Setup

Hardtail vs. Full Suspension:

Component Recommendations:

• Tires: 2.1-2.25 inches, 1.8-2.2 bar depending on terrain
• Saddle: Light, comfortable, perineum-friendly
• Handlebar: 720-760mm wide for control
• Drivetrain: 1x12 or 2x11, wide range (e.g., 10-51T)
• Brakes: Hydraulic disc brakes (180mm front, 160mm rear)

Must-Have Equipment

Nutrition (for 4-6 hours):

• 3-4 bidons (water + electrolytes)
• 6-8 energy gels
• 3-4 energy bars
• 2-3 salt tablets
• Optional: energy powder for bidons

Tools & Spare Parts:

• Multitool with all important functions
• 2 spare tubes + CO2 cartridges
• Tire levers
• Chain tool
• Quick link (if not tubeless)
• Duct tape (for emergencies)

Clothing:

• Functional base layer
• Jersey with back pockets
• Bib shorts with high-quality padding
• Arm and leg warmers (temperature dependent)
• Light rain jacket (packable)
• Gloves (padded)

Race Strategy and Tactics

Pacing Strategy

Optimal Pacing Model:

1. First 30%: 90-95% of planned average power
   • Let body warm up
   • Save energy for later
   • Master technical sections
2. Middle 40%: 100-105% of planned average power
   • Cruising phase, constant pace
   • Find rhythm
   • Regular nutrition
3. Final 30%: 95-110% (depending on remaining energy)
   • Increase pace if feeling good
   • Stay conservative if energy stores are empty
   • Mobilize final energy reserves

Nutrition Strategy

Carbohydrate Intake:

• Hour 1: 30-40g carbohydrates
• Hours 2-4: 60-80g carbohydrates/hour
• Hour 5+: 80-90g carbohydrates/hour (if tolerable)

Fluid Intake:

• 500-800 ml/hour depending on temperature
• Above 25°C: 800-1,000 ml/hour
• Electrolytes in every bidon (sodium 400-700mg/liter)

Timing:

• Drink every 15-20 minutes
• Take carbohydrates every 30-45 minutes
• Refill bidons at aid stations

Mastering Technical Challenges

Uphill Technique:

• Ride seated for efficiency
• Consistent cadence (70-85 rpm)
• Keep upper body quiet
• Weight on front wheel for traction

Downhill Technique:

• Active body position (heels down, elbows out)
• Look far ahead
• Brake before corners, not in corners
• Use weight shift for steering

Technical Sections:

• Reduce speed for safety
• Choose line (don't improvise)
• When uncertain: dismount and push
• Crash risk not worth it in long races

Mental Preparation

Dealing with Crises

Typical Low Points:

• After 90-120 minutes (first fatigue)
• After 3-4 hours (glycogen stores critical)
• Final 20% (muscle fatigue, mental exhaustion)

Strategies:

1. Focus on process, not result - Concentration on technique, breathing, cadence
2. Positive self-talk - "I am strong", "I trained for this"
3. Visualization - Imagine finish line, mentally play through successful finish
4. Distraction - Enjoy scenery, briefly chat with other riders
5. Adjust goals - Finish more important than target time in difficult conditions

Recovery After Marathon Races

Immediate Measures (0-2 hours)

Nutrition:

• 1.0-1.2g carbohydrates/kg body weight
• 20-30g high-quality protein
• 500-1,000ml water with electrolytes
• Example: Recovery shake + banana + salted pretzels

Physical Recovery:

• Easy cool-down (10-20 min at low intensity)
• Put on compression clothing
• Stretching (only gentle, no intense stretches)
• Cold leg showers (optional, if accustomed)

Short and Medium-Term Recovery (2 days - 2 weeks)

Additional Recovery Measures:

• Massage (after 3-5 days, not immediately)
• Sauna/contrast baths (improves circulation)
• Sufficient sleep (8-10 hours)
• Protein-rich diet (1.6-2.0g/kg/day)
• Vitamin C and antioxidants

Avoiding Common Mistakes

Training Mistakes

• Too little volume: Marathon requires high training volumes (10-15 hrs/week)
  • Solution: Gradual build-up over months, prioritize long base sessions
• Too high intensity: Too much in the red zone, too little GA1/GA2
  • Solution: Follow 80/20 rule (80% low intensity, 20% high intensity)
• Neglecting strength: Only training on the bike
  • Solution: Strengthen core and leg muscles 1-2x/week
• No specific preparation: Only training short rides
  • Solution: Regularly ride 4-6 hour sessions

Race Mistakes

• Starting too fast: Adrenaline leads to overpacing
  • Solution: Consciously take first 30 minutes easy, use power meter
• Untested nutrition: Trying new gels/bars during race
  • Solution: Test all products multiple times in training
• Drinking too little: Underestimating fluid needs
  • Solution: Set timer, drink every 15 min (even if not thirsty)
• Wrong gear: Too heavy gear uphill, overloading muscles
  • Solution: Maintain high cadence (75-85 rpm) uphill

Performance Diagnostics and Benchmarks

Target Times by Performance Level

Performance Tests for Marathon

FTP Test (Functional Threshold Power):

• 20-minute test on flat terrain
• Average power x 0.95 = FTP
• Basis for training zones

60-Minute Normalized Power Test:

• Constant test over 60 minutes
• More realistic indicator for marathon performance
• Should be 90-95% of FTP

3-Hour Endurance Test:

• Average power over 3 hours
• Should be 75-85% of FTP
• Direct indicator for marathon pace