{"id":18008,"date":"2023-10-25T22:49:07","date_gmt":"2023-10-25T20:49:07","guid":{"rendered":"https:\/\/franja.org\/10-pravil-za-prezivetje-maratona\/"},"modified":"2025-11-28T19:50:58","modified_gmt":"2025-11-28T18:50:58","slug":"10-tips-to-survive-marathon","status":"publish","type":"page","link":"https:\/\/franja.org\/en\/10-tips-to-survive-marathon\/","title":{"rendered":"10 tips to survive marathon\u00a0"},"content":{"rendered":"\t\t
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10 TIPS TO SURVIVE MARATHON <\/span><\/span><\/h2><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t1. Arrive early! \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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To <\/span>allow<\/span> yourself<\/span> enough<\/span> time to <\/span>get<\/span> ready<\/span>, <\/span>arrive<\/span> at <\/span>the<\/span> start <\/span>early<\/span> and<\/span> try<\/span> to register in <\/span>advance<\/span> to <\/span>avoid<\/span> crowds<\/span>. <\/span>This<\/span> will<\/span> allow<\/span> you<\/span> to <\/span>focus<\/span> on <\/span>your<\/span> ride <\/span>and<\/span> prepare<\/span> all<\/span> the<\/span> essentials<\/span> you<\/span> need<\/span> to take <\/span>along<\/span> on a <\/span>longer<\/span> cycling<\/span> ride. Last minute <\/span>haste<\/span> will<\/span> only<\/span> cause<\/span> nervousness<\/span> and<\/span> make <\/span>you<\/span> forget<\/span> a <\/span>thing<\/span> or<\/span> two<\/span> you<\/span> might<\/span> need<\/span> later<\/span> on <\/span>the<\/span> road<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t2. Check your gear! \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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\u00a0It is <\/span>essential<\/span> that<\/span> your<\/span> bi<\/span>ke is <\/span>r<\/span>eady<\/span> and<\/span> checked<\/span> at <\/span>appropriate<\/span> bike <\/span>shop<\/span> before<\/span> you<\/span> attempt<\/span> a <\/span>long<\/span> ride <\/span>such<\/span> as <\/span>marathon<\/span>. <\/span>Don\u2019t<\/span> forget<\/span> to <\/span>bring<\/span> a <\/span>spare<\/span> tube <\/span>and<\/span> never ride a <\/span>long<\/span> ride on a bike <\/span>you<\/span> aren\u2019t<\/span> accustomed<\/span> to.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t3. Don\u2019t forget to hydrate! \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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On <\/span>longer<\/span> rides<\/span> it is <\/span>advisable<\/span> to <\/span>drink<\/span> electrolyte<\/span> beverages<\/span> (<\/span>such<\/span> as <\/span>isotonics<\/span>) <\/span>regularly<\/span>. On a <\/span>warm<\/span> day<\/span>, <\/span>we<\/span> advise<\/span> to <\/span>drink<\/span> between<\/span> 500 to 600 m<\/span>l <\/span>of<\/span> fluids<\/span> per <\/span>hour<\/span>. <\/span>Try<\/span> to <\/span>avoid<\/span> water<\/span> as it <\/span>lacks<\/span> electrolytes<\/span> that<\/span> you<\/span> inadvertently<\/span> lose <\/span>with<\/span> sweat<\/span>. <\/span>While<\/span> on <\/span>the<\/span> bike, <\/span>air<\/span> cools<\/span> us<\/span> down<\/span> and<\/span> makes<\/span> sweat<\/span> evaporate<\/span> rapidly<\/span>, so <\/span>dehydration<\/span> is <\/span>very<\/span> common<\/span>. <\/span>Majority<\/span> of<\/span> health-related<\/span> problems<\/span> on <\/span>Marathon<\/span> Franja <\/span>through<\/span> the<\/span> years<\/span> have<\/span> been<\/span> caused<\/span> by<\/span> inappropriate<\/span> fluid<\/span> and<\/span> salt<\/span> intake<\/span>, <\/span>resulting<\/span> in <\/span>cramps<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t4. Food! \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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\u00a0As far as <\/span>food<\/span> goes<\/span>, <\/span>carbohydrates<\/span> are <\/span>the<\/span> right<\/span> choice<\/span>. <\/span>Chose<\/span> between<\/span> cookies<\/span> or<\/span> energy<\/span> bars<\/span> and<\/span> gels<\/span> supplied<\/span> on <\/span>refreshment<\/span> points<\/span>. <\/span>Don\u2019t<\/span> wait<\/span> for<\/span> hunger<\/span> to <\/span>strike<\/span> as it <\/span>will<\/span> be <\/span>too<\/span> late. <\/span>Best<\/span> way<\/span> to <\/span>keep<\/span> well<\/span> fuelled<\/span> is to <\/span>eat<\/span> small<\/span> amounts<\/span> at <\/span>regular<\/span> intervals<\/span>. <\/span>This<\/span> way<\/span> you<\/span> will<\/span> avoid<\/span> the<\/span> feeling<\/span> of<\/span> fullness<\/span> that<\/span> may<\/span> cause<\/span> an<\/span> upset<\/span> stomach<\/span> and<\/span> gastrointestinal<\/span> troubles<\/span>. <\/span>For<\/span> the<\/span> same <\/span>reason<\/span>, <\/span>don\u2019t<\/span> overload<\/span> your<\/span> stomach<\/span> with<\/span> food<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t5. Don\u2019t rush past refreshment points! \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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You<\/span> might<\/span> regret<\/span> it <\/span>later<\/span>, <\/span>when<\/span> you<\/span> \u201chit <\/span>the<\/span> wall<\/span>\u201d <\/span>and<\/span> your<\/span> energy<\/span> levels<\/span> become<\/span> undetectable<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t6. Keep in mind you are not alone!\t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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It is <\/span>essential<\/span> that<\/span> we<\/span> signal to <\/span>others<\/span> in <\/span>the<\/span> group<\/span> when<\/span> we<\/span> decide<\/span> to stop. <\/span>Especially<\/span> when<\/span> the<\/span> speed<\/span> of<\/span> the<\/span> group<\/span> is <\/span>high<\/span> and<\/span> not <\/span>everyone<\/span> intends<\/span> to stop <\/span>for<\/span> refreshment<\/span>. <\/span>There<\/span> will<\/span> be a notice-<\/span>board<\/span> well<\/span> in <\/span>advance<\/span> of<\/span> every<\/span> refreshment<\/span> stop, <\/span>allowing<\/span> you<\/span> to place <\/span>yourself<\/span> on <\/span>the<\/span> outside<\/span> of<\/span> the<\/span> group<\/span> and<\/span> prepare<\/span> to stop. In <\/span>case<\/span> you<\/span> miss <\/span>the<\/span> notice-<\/span>board<\/span> and<\/span> are <\/span>unprepared<\/span> for<\/span> a stop, <\/span>try<\/span> not to make <\/span>any<\/span> sudden<\/span> position<\/span> changes<\/span> in <\/span>the<\/span> group<\/span>. <\/span>Such<\/span> actions<\/span> may<\/span> jeopardize<\/span> you<\/span> and<\/span> other<\/span> riders<\/span> in a <\/span>group<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t7. Be alert!\t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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Observe<\/span> your<\/span> peri<\/span>met<\/span>er<\/span>; <\/span>see<\/span> what<\/span> is <\/span>going<\/span> on <\/span>hundred<\/span> met<\/span>ers<\/span> in front <\/span>of<\/span> you<\/span>, so <\/span>you<\/span> are <\/span>prepared<\/span>. <\/span>Try<\/span> not to <\/span>force<\/span> your<\/span> way<\/span> in a <\/span>group<\/span>, <\/span>if<\/span> it <\/span>isn\u2019t<\/span> safe<\/span>. It is a <\/span>long<\/span> ride <\/span>and<\/span> surely<\/span> you<\/span> will<\/span> get<\/span> many<\/span> chances<\/span> to <\/span>safely<\/span> overtake<\/span> slower<\/span> cyclists<\/span> that<\/span> may<\/span> be <\/span>blocking<\/span> you<\/span> at <\/span>the<\/span> start. <\/span>Special<\/span> attention<\/span> should<\/span> be <\/span>paid<\/span> to <\/span>drafting<\/span>. <\/span>Normally<\/span> the<\/span> distance <\/span>between<\/span> cyclists<\/span>\u2019 <\/span>wheels<\/span> should<\/span> be no more <\/span>than<\/span> 40 to 50 <\/span>centi<\/span>met<\/span>ers<\/span> to be <\/span>effective<\/span>. Distance <\/span>should<\/span> be <\/span>much<\/span> longer<\/span> in a large <\/span>group<\/span> ride, <\/span>since<\/span> there<\/span> is <\/span>enough<\/span> draft<\/span> anyways<\/span>. It <\/span>will<\/span> also<\/span> be <\/span>much<\/span> safer<\/span> as <\/span>you<\/span> will<\/span> have<\/span> a <\/span>broader<\/span> view<\/span> of<\/span> your<\/span> peri<\/span>met<\/span>er<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t8. Picnic on the eve of a marathon is a bad idea!\t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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\u00a0It is <\/span>important<\/span> to top <\/span>off<\/span> your<\/span> energy<\/span> depots<\/span> with<\/span> the<\/span> right<\/span> food<\/span> the<\/span> day<\/span> before<\/span> the<\/span> marathon<\/span>. <\/span>There<\/span> is not <\/span>much<\/span> you<\/span> can<\/span> do in <\/span>the<\/span> last 6 <\/span>hours<\/span> before<\/span> the<\/span> race, so <\/span>lunch<\/span> and<\/span> dinner<\/span> the<\/span> day<\/span> before<\/span> should<\/span> be <\/span>right<\/span>. <\/span>Try<\/span> to <\/span>eat<\/span> carbohydrate<\/span> rich<\/span> foods<\/span>, <\/span>such<\/span> as pasta, <\/span>potatoes<\/span>, <\/span>rice<\/span> and<\/span> corn<\/span> with<\/span> some <\/span>low<\/span> fat<\/span> meat<\/span>. <\/span>Dinner<\/span> should<\/span> consist<\/span> of<\/span> pasta <\/span>or<\/span> rice<\/span> with<\/span> tomato<\/span> sauce<\/span>, <\/span>fresh<\/span> salad<\/span> and<\/span> some <\/span>grilled<\/span> low<\/span> fat<\/span> red <\/span>meat<\/span> or<\/span> poultry<\/span>. Apple <\/span>pie<\/span> or<\/span> fruits<\/span> are <\/span>recommended<\/span> for<\/span> dessert<\/span>. Make sure <\/span>you<\/span> drink<\/span> enough<\/span>. <\/span>And<\/span> yes<\/span>, one <\/span>beer<\/span> won\u2019t<\/span> do <\/span>too<\/span> much<\/span> harm<\/span>. But <\/span>try<\/span> to <\/span>drink<\/span> an<\/span> additional<\/span> glass<\/span> of<\/span> water<\/span> to <\/span>antagonize<\/span> diuretic<\/span> effect<\/span> of<\/span> beer<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t9. Save your energy and plan ahead! \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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We<\/span> see<\/span> it <\/span>happen<\/span> a lot: on <\/span>the<\/span> wings<\/span> of<\/span> adrenaline <\/span>rush<\/span>, <\/span>majority<\/span> starts<\/span> riding<\/span> at <\/span>too<\/span> fast<\/span> of<\/span> a pace, <\/span>draining<\/span> glycogen<\/span> reserves<\/span>. <\/span>Marathon<\/span> is a <\/span>long<\/span> ride on a <\/span>rolling<\/span> terrain<\/span> and<\/span> requires<\/span> cyclist<\/span> to <\/span>think<\/span> ahead<\/span> and<\/span> distribute<\/span> force<\/span> appropriately<\/span>.<\/span><\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t10. Respect nature \t\t\t\t\t\t<\/span>\n\n\t\t\t\t\t\t\t\t\t\t\t<\/h4>\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t
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\u00a0and don\u2019t litter with energy bar packaging and water bottles along the route! Foil packaging can be<\/span>\u00a0<\/span>dangerous to other cyclists as it is very slippery if ridden over.<\/span>\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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INFO POINT<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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GALLERY<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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NEWS<\/h3><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t<\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":2,"featured_media":16530,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-18008","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"\n10 tips to survive marathon\u00a0 - Maraton Franja<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/franja.org\/en\/10-tips-to-survive-marathon\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 tips to survive marathon\u00a0 - Maraton Franja\" \/>\n<meta property=\"og:description\" content=\"10 TIPS TO SURVIVE MARATHON 1. Arrive early! 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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. 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