10 TIPS TO SURVIVE MARATHON
1. Arrive early!
To allow yourself enough time to get ready, arrive at the start early and try to register in advance to avoid crowds. This will allow you to focus on your ride and prepare all the essentials you need to take along on a longer cycling ride. Last minute haste will only cause nervousness and make you forget a thing or two you might need later on the road.
2. Check your gear!
It is essential that your bike is ready and checked at appropriate bike shop before you attempt a long ride such as marathon. Don’t forget to bring a spare tube and never ride a long ride on a bike you aren’t accustomed to.
3. Don’t forget to hydrate!
On longer rides it is advisable to drink electrolyte beverages (such as isotonics) regularly. On a warm day, we advise to drink between 500 to 600 ml of fluids per hour. Try to avoid water as it lacks electrolytes that you inadvertently lose with sweat. While on the bike, air cools us down and makes sweat evaporate rapidly, so dehydration is very common. Majority of health-related problems on Marathon Franja through the years have been caused by inappropriate fluid and salt intake, resulting in cramps.
4. Food!
As far as food goes, carbohydrates are the right choice. Chose between cookies or energy bars and gels supplied on refreshment points. Don’t wait for hunger to strike as it will be too late. Best way to keep well fuelled is to eat small amounts at regular intervals. This way you will avoid the feeling of fullness that may cause an upset stomach and gastrointestinal troubles. For the same reason, don’t overload your stomach with food.
5. Don’t rush past refreshment points!
You might regret it later, when you “hit the wall” and your energy levels become undetectable.
6. Keep in mind you are not alone!
It is essential that we signal to others in the group when we decide to stop. Especially when the speed of the group is high and not everyone intends to stop for refreshment. There will be a notice-board well in advance of every refreshment stop, allowing you to place yourself on the outside of the group and prepare to stop. In case you miss the notice-board and are unprepared for a stop, try not to make any sudden position changes in the group. Such actions may jeopardize you and other riders in a group.
7. Be alert!
Observe your perimeter; see what is going on hundred meters in front of you, so you are prepared. Try not to force your way in a group, if it isn’t safe. It is a long ride and surely you will get many chances to safely overtake slower cyclists that may be blocking you at the start. Special attention should be paid to drafting. Normally the distance between cyclists’ wheels should be no more than 40 to 50 centimeters to be effective. Distance should be much longer in a large group ride, since there is enough draft anyways. It will also be much safer as you will have a broader view of your perimeter.
8. Picnic on the eve of a marathon is a bad idea!
It is important to top off your energy depots with the right food the day before the marathon. There is not much you can do in the last 6 hours before the race, so lunch and dinner the day before should be right. Try to eat carbohydrate rich foods, such as pasta, potatoes, rice and corn with some low fat meat. Dinner should consist of pasta or rice with tomato sauce, fresh salad and some grilled low fat red meat or poultry. Apple pie or fruits are recommended for dessert. Make sure you drink enough. And yes, one beer won’t do too much harm. But try to drink an additional glass of water to antagonize diuretic effect of beer.
9. Save your energy and plan ahead!
We see it happen a lot: on the wings of adrenaline rush, majority starts riding at too fast of a pace, draining glycogen reserves. Marathon is a long ride on a rolling terrain and requires cyclist to think ahead and distribute force appropriately.
10. Respect nature
and don’t litter with energy bar packaging and water bottles along the route! Foil packaging can be dangerous to other cyclists as it is very slippery if ridden over.