Mountain bike marathons are a demanding discipline which require both physical fitness and tactical skills. In order to successfully overcome the challenge, it’s important to avoid the classic mistakes that can affect performance. Below, we present the five biggest mistakes that people commonly make during MTB marathons. We’ll also show you how to avoid them so that you can get the best out of your performance and safely arrive at the finish line.

1. Too much, too late for breakfast: 

A lavish, late breakfast means a full stomach which requires lots of energy for the digestion process. This takes energy away from your sporting performance and a full stomach also increases the risk of stomach cramps during intense physical exertion. Ideally, you should eat a light, easily digestible breakfast two, three or even four hours before the race starts. Oats, bananas or a small smoothie are all examples of foods which give you enough energy without overburdening your stomach.

2. Inadequate warm-up: 

Your muscles and body need to brought up to ‘operating temperature’ before the race starts in order to ensure optimum performance right from the get-go and break down lactate faster. Your muscles will be cold and your legs will tire faster if you don’t warm up properly. A short warm-up of around 15-20 minutes tailored to your sport gets the blood flowing and prepares the muscles for the upcoming event. It’s a good idea to combine gentle cycling, stretching exercises and short sprints.

3. Starting off too fast: 

A bike marathon usually lasts several hours and you need to pace yourself accordingly. Starting off too quickly can result in using up your energy reserves too soon and having to pay the price for this before the end of the race. It’s better to start off defensively – i.e. at a moderate pace – and then gradually increase your speed as the race progresses. A consistent intensity and tactical use of energy is crucial for optimising your energy reserves in the final third and towards the end of the race.

4. Too much energy right before the start:

Consuming too much energy right before the start can cause a blood sugar spike, which then leads to a rapid crash and reduced performance. Instead, you should start with well-filled carbohydrate reserves and then regularly replenish your energy stores – around every 30-45 minutes – using gels, bars or sports drinks. Specific sports nutrition products are designed to keep your blood sugar levels stable.

5. Excessive risk: 

It can be tempting to take risks in the heat of the moment and ride at your limit to save time. This effort generally isn’t worth it as excessive risk can easily lead to falls and riding while distracted also increases the risk of technical problems. It’s therefore advisable to start any overtakes earlier and avoid any risky manoeuvres. For most participants, making it safely to the end is far more important than shedding a few seconds.

Good preparation, well-planned race management and clever tactics are the key to successfully overcoming the challenge of a bike marathon and safely arriving at the finish line. Don’t get flustered during the busy race start and keep calm – it’ll be worth it!