I have been passionately engaged in marathon mountain biking for several years now. I prefer long days on the mountain bike, preferably with as much elevation gain as possible. However, I must admit that an ultra distance occasionally also appeals to me.
In this article, I want to share some tips that have helped me or have been helpful in successfully completing such rides. If you are about to embark on your first MTB marathon (recreationally or as a race), these tips might come in handy.
Tip 1: Start with a plan
Before diving into any marathon adventure, it’s wise to determine for yourself what exactly your goal is. This is especially important when participating in an official marathon. But even if you’re going for a ride on your own or with a biking buddy, having a good game plan is definitely not unnecessary.
Do you want to achieve a certain time or pace? Do you, for example, aim to finish in the top 10 in your age category? Or is your goal simply to complete the marathon?
These are all things worth considering beforehand so you know what to expect along the way. And if you decide this well in advance, you can further tailor your training and preparation accordingly. For instance, if your goal is to place in the top 10 in a race, you’ll likely need to push yourself harder in training compared to if you’re just participating as a recreational rider, and finishing is your main goal.
When I participate in races like the BAMS (Belgian Ardennes Marathon Series) marathons, my game plan is always the same. The only thing that matters to me is finishing the marathon. After all, I primarily do this for my enjoyment.
At such races, the courses are more challenging, and you get to explore different places, including many private passages. It’s ideal for improving your skills and really pushing yourself.
Tip 2: Check your equipment in time
In addition to excellent physical and mental conditioning, you obviously need a mountain bike you can rely on. So, your mountain bike, just like yourself, needs to be in tip-top shape.
One thing you definitely shouldn’t do is tinker with your mountain bike at the last minute. Installing a new chain, replacing a component, installing new grips, and so on are all things you definitely shouldn’t do at the last moment.
Make sure you can train (especially in the last weeks/days leading up to the event) with the setup you’re going to use during the marathon. That way, you’ll be completely familiar with your mountain bike. Parts that have seen better days should be replaced preventively well in advance.
With a quick check-up before each ride and a more thorough M-check in between, you can spot many problems early and address them in time or have them addressed.
Most of the maintenance, both necessary and preventive, for me, therefore, happens in the winter and spring. That way, my mountain bike is ready for the real mountain biking season in the spring and summer. After all, mountain biking is still a true summer sport.
Tip 3: Know your tools
Whether during a race or a recreational marathon on your own, in case of trouble, you often find yourself alone. That’s why it’s important to have some basic tools with you. Think of a multitool, tubeless repair kit, and a pump.
During the Ardennes Trophy of 2023, I passed a mountain biker with a flat tire after just a few kilometers. It can happen to anyone, of course. However, the unfortunate man didn’t have a pump with him. Although I’m usually willing to help someone in need, I didn’t do so then. Simply because I only had CO2 cartridges with me and didn’t want to give them away just like that, as I might need them myself (luckily, that wasn’t the case in the end).
If you don’t need them, that’s fine. But you’ll notice that if you don’t have anything with you, it will go wrong eventually. And then you’re stuck…
But what’s even more important is knowing how these tools work. We all know how a pump works. But do you know how the chain breaker on your multitool works? Or how to insert a plug into your tire?
A little preparation can ensure that, in case of trouble, you don’t have to go through an entire manual before solving the problem.
I’ve tested all the tools I carry on any ride at least once at home beforehand. It’s a shame to use that one CO2 cartridge or tubeless plug, but I see it as a learning experience.
Here’s an extra tip: you can test the chain breaker on your multitool, for example, on an old chain or a piece of chain left over when you’ve shortened a new one.
Tip 4: Don’t start too fast
Especially in a mass start, there’s a danger of starting too quickly and burning out your initial energy too soon. You can easily get caught up in the crowd. I still remember the start of La Hallonienne last year when my biking buddy and I were passed left and right at the start. Eventually, throughout the race, we ended up overtaking many of those fast starters. Some couldn’t keep up the pace, while others lingered too long at the refreshment stops…
But even if you’re riding alone, starting quickly isn’t the best choice. After all, it’s not a sprint or a race lasting only an hour and a half. Moreover, it’s no fun being completely exhausted in the last few kilometers. It’s much more enjoyable, even for the memories afterward, to have some energy left in the tank.
So, don’t start too fast, don’t let yourself get caught up in the rush, and choose your own pace. The fast starters will often pay the price soon enough, while you’ll be hitting your stride later on. The next tip further elaborates on this.
Tip 5: Nutrition
During a long and challenging mountain bike marathon, your body will expend a lot of energy. This energy needs to be constantly replenished during the ride to prevent running out of fuel.
However, the danger lies not only in not consuming enough food and drink but also in consuming too much, which can cause problems.
Once again, with good preparation and habits, you have an advantage over those who simply wing it.
To prevent running out of energy, it’s useful to have some basic knowledge of sports nutrition. For example, the body can process a maximum of 60 grams of carbohydrates per hour. This is the case when using sports nutrition with a single type of carbohydrate.
For a marathon, it’s wise to consume sports nutrition with two types of carbohydrates (glucose/fructose or maltodextrin/fructose) along the way. This way, the body can process up to 90 grams per hour.
Right: PowerBar gel with a 2:1 ratio of Glucose and Fructose.
This can be easily explained by the fact that the human body has twice as many glucose receptors as fructose. Hence, the 2:1 ratio. Some studies* strongly suggest that a 2:1 ratio actually provides benefits for endurance athletes.
Based on that, you can precisely determine how much and what exactly you need to eat and drink along the way. This can be a combination of energy gels, bars, and sports drinks. By examining and analyzing the nutritional values, you can make the perfect calculation.
Tip 6: Use alerts
Of course, you need to put the theory from the previous tip into practice, and that’s where it often falls short. Sometimes, you’re so tired or focused on performance that you forget to eat and drink. If you eat and drink too little, the end of the marathon may become less enjoyable.
For example, in the final stages of a marathon last year, I passed another mountain biker who couldn’t turn his pedals anymore. With the slightest pedal stroke (especially uphill), he immediately got a severe cramp in his leg. The man had to continue on foot out of necessity.
And I’ve also tried to draw from an empty well in the past. Let me tell you, it’s not a pleasant experience.
A handy trick to prevent such things is to set alarms on your bike navigation if that feature is available on your device. If you don’t have a bike GPS, you can also set alarms on your sports watch or smartphone.
Below, you can see how you can easily set this up for a Garmin Edge (830, in my case) and a Sigma device. For the Garmin, you can set this up directly on the device itself, while I did it through the Ride app for the Sigma device.
You can set alarms or alerts, as it’s called on Garmin, per sport profile. When you click on a sport profile, you’ll see the “Alerts” menu. By clicking here, you can set various alarms in the subsequent menu.
In the Sigma app, it’s also very easy and works almost the same way.
It’s wise to set alarms based on time. This is logical because then you can perfectly distribute and consume the required carbohydrates per hour. If you set alarms based on distance, which is also possible, you may encounter surprises.
A section with a lot of elevation gain will take more time. If you only plan to eat every 10 km, you’ll likely eat too late (and too little) during challenging sections. That’s why it’s best to choose alarms based on time.
Tip 7: Sugar Boost
When you have your entire game plan in order, your marathon ride will likely be a success in most cases, regardless of your goal. However, there are always circumstances that can throw a wrench in the works.
Think of bad weather conditions making the course more challenging, a mistake in your route leading to extra kilometers (and elevation gain), or simply misjudging the difficulty of the route.
Moreover, you may also have an off day occasionally. This happens to everyone, especially during multi-day marathons.
To still reach the finish in such situations, it’s wise to always have one last resort in the form of a sugar boost. Something that can help you push through the final stretch in a decent manner.
That’s why I always carry some sugar-rich products for emergencies. These can be energy gums, candies, or other solid products high in sugar, like a can of cola. The latter is also very handy when stomach problems arise, which can happen when you consume a lot of energy gels and sports drinks.
If you don’t need them, you can save them for your next ride or the next day. But if you’re in a situation where you’re really struggling, you’ll be grateful for such a boost.
If you need a boost for the final stretch but have nothing with you… In that case, the last part is going to be quite a feat and ordeal… I’ve been there and done that, but of course, I’ve learned from it. That’s why I always bring a sugar boost in my backpack for emergencies.
Tip 8: Start on Time
Haste makes waste, and this certainly applies when participating in a marathon. If you’re taking part in a race, make sure you arrive well in advance. This way, you’ll have enough time to pick up your race number, change if necessary, and warm up a bit.
An additional tip at the start: If you’re using a GPS, start it a minute before the start. If you have auto-pause enabled, the GPS won’t start measuring immediately. This way, you won’t have to press start at the sound of the starting shot (which is sometimes forgotten), and you can fully focus on the start (and clipping into your pedals…).
If you’re early, you can even explore the first few meters of the course. This way, amidst the chaos of the start, you’ll already have an idea of where the best lines are or what exactly you’ll be facing.
But even if you’re embarking on a solo day trip, it’s best to start well in advance. You never know exactly what you’ll encounter along the way.
Prepare your tools and food the day before. This way, you won’t have to worry about it in the morning. Because it’s precisely at moments like these that you’ll forget things.
So, plan ahead a bit to know when to wake up, when to have breakfast, and when to depart.
Final thoughts
Hopefully, you’ve learned something from the tips above. When I did my very first mountain bike marathon, I just went with the flow without thinking too much. However, I’ve found that a little thought can make the whole experience even more enjoyable.
That’s why I’m happy to share these tips with you. This way, you can start off on the right foot, and maybe marathon mountain biking will truly become your thing, too.
Do you have any good tips yourself? Be sure to let me know in a comment below the page.
