Those intending to take part in a mountain bike marathon for the first time in two months’ time should be used to sitting in the saddle on a regular basis. If you spent the winter months working hard on your basic endurance, then the last eight weeks before the great goal need to be spent specifically preparing for the requirements of a long bike race. You should be able to meet the following requirements:

• The necessary stamina to be able to maintain a steady tempo for several hours without getting into the red zone too quickly.
• The necessary leg strength to be able to tackle several thousand metres difference in altitude.
• The certainty that you are able to withstand several hours of muscular strain in the same seated position as well as in exposed areas such as the shoulders, neck and back without any major complaints.
• The technical cycling ability to ensure tricky trail descents do not become a source of stress.

Second last month: increase your intensity

Now is the right moment to work on your tempo and step out of your comfort zone. While the individual training units may be somewhat shorter, the cycling needs to be more intensive. You can also incorporate interval training by alternating between intensive and less intensive sections. You should also cycle regularly off-road – why not even practice your agility on a special bike trail? Focus on tackling longer ascents at a constant tempo (passes) or cycle a longer slope at lower pedalling frequencies (60-70 rotations) and use more power (bigger gear). Or cycle for roughly 40 minutes in one go and as fast as you can without experiencing a deficit. Your personal anaerobic threshold lies in this area (mostly at around 90% of the maximum heart rate), so you should try not to exceed this if possible during a long race. Plan enough recovery time after strenuous units and strengthen your core, neck and shoulder area on a regular basis.
Training effort: approximately 7-12 hours per week.

Sample week for the second last month with four training units

Training 1: 90 min with long intervals
Cycle at an easy pace for 10 min to warm up and then cycle for 5 min very quickly (8 on a scale of 1-10) at a constantly high tempo alternating with 5 min of relaxed cycling. Repeat this combination 7 times; then cycle at an easy pace for10 min to wind down.

Training 2: Technique lap for roughly 60 minutes
Focus on your technique by cycling a varied lap (lots of single trails, continual ascents and descents) as smoothly and quickly as possible, make sure you are always in the right gear and proactively change gears.

Training 3: Speed variation for 90 minutes
Cycle at an easy pace for 10 min to warm up, then do speed variation for 70 min: Set yourself visual goals and pedal as hard as you can until you reach them, e.g. the next junction, the next tree, the bridge, etc. Push yourself to your limit at the end of the fast sections. After reaching your short-term goal, ease off pedalling for one to three minutes before you aim for the next new goal and pedal really hard again. Cycle at an easy pace for 10 min to wind down.

Training 4: Continuous training for several hours
On your free days, regularly plan three to five-hour trips in which you feel you are cycling between 3-5 (on a scale of 1-10) and never need to reach your limit on the ascents. Experiment with your diet and the amount of fluids. How much do you need to feel comfortable? 

Last month: Tempo consistency/looseness

You have the endurance as well as the strength, now you need to sustain a consistent tempo and boost your effervescence in the last days before the competition. Faster units (lasting around 1-2 hours) at a constantly high tempo that is close to the threshold will give you the necessary tempo pace in the last three to four weeks before the competition. Fast speed variations adapted to the terrain also give you speed. So, cycle fast and intensively up the ascents and keep your heart rate high in the flatter terrain as well if possible. Now you can push yourself to the limit in the ascents and briefly experience an oxygen deficit. Make sure you plan sufficient time for recovery. You can still do a long tour lasting several hours around two weeks before the competition, but then you need to significantly reduce the scope. During the last week, only complete shorter units and make sure you pedal economically. Refrain from doing any more exhaustive training. Prepare your mind and equipment for your major goal. Ingest enough carbohydrates in the last few days before the race and drink a lot. 
Training effort: approximately 6-9 hours per week, in the last week only 3 to 5 hours.

Sample week for the last month with four training units

Training 1: Tempo training for 60 minutes
Cycle at an easy pace for 10 min to warm up (exertion level 4); 10-min medium cycling (exertion level 6); 20-min fast cycling (exertion level 8); 10-min cycling at your limit (exertion level 9); then cycle at an easy pace for 10 min to wind down.

Training 2: Hard interval training for 80 minutes
Cycle at an easy pace for 10 min to warm up; cycle intensively for 2 minutes until you reach the maximum possible increase, then reduce your effort and cycle for 2 minutes at an easy pace. Repeat the whole process 15 times; then cycle for10 minutes at a high pedal frequency to wind down.

Training 3: Continuous training for several hours
On your free days, regularly plan three to five-hour trips in which you feel you are cycling between 3-5 (on a scale of 1-10) and never need to reach your limit on the ascents. Experiment with your diet and the amount of fluids. How much do you need to feel comfortable? 

Training 4: Climbing training for around 60-70 minutes
Cycle at an easy pace for 10 min to warm up until you get to a long slope; cycle up the slope for the first 20 minutes at an easy pace, followed by 20 minutes at a medium to hard pace and then push yourself to your limits for 20 minutes. If need be, you can split it into three 20-minute sessions with a descent in between if the slope is not long enough to cycle for one hour.

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