Zo bereid je je voor op de Maratona

On July 6th it's time again, time for the Maratona dles Dolomites. On a completely car-free course, 10,000 cycling enthusiasts will be at the start in Badia for a ride over the Campolongo, Podoi, Sella, Gardena, Giau, Falzarego, Valparola and the Mür dl Giat. A hero's welcome awaits in Corvara! But how do you actually prepare for such a Granfondo?

What is the Maratona dles Dolomites?

The Maratona dles Dolomites is one of the most iconic granfondos in Europe. This Italian cyclo takes place annually in the heart of the Dolomites and is known for its breathtaking views, legendary climbs and perfect organization. What makes the Maratona unique is the combination of athletic challenge and unparalleled Alpine splendor.

Participants can choose from three distances:

Maratona: 138 km with 4,230 meters of elevation gain
Medio: 106 km with 3,130 meters of elevation gain
Sellaronda: 55 km with 1,780 meters of elevation gain

All routes lead over legendary passes such as the Passo Pordoi, Passo Sella, Passo Gardena and the mythical Passo Giau. A serious challenge therefore — and good preparation is essential.

Also read: Maratona dles Dolomites: the routes

8 weeks to go: how to train for the Maratona

With eight weeks to go, now is the time to start training in a targeted manner. By scheduling three training sessions per week, you will lay a solid foundation for a successful granfondo. Below is an overview of an effective schedule:

Training schedule (8 weeks)

Weekly schedule:

Tuesday – Short intensive training (1-1.5 hours):
For example, hill repeats or a training with blocks on sweet spot/intensive duration (e.g. 2×20 minutes at 90% FTP).
Thursday – Long endurance training (1.5-2 hours):
Easy pace, focused on developing a solid aerobic base. Possibly with a few shorter climbs (5-10 minutes) at saddle pace.
Saturday or Sunday – Long drive (3-4 hours):
Ride at a steady pace, seek out elevation if possible. Ideal for testing nutrition, clothing and equipment. Build up these rides gradually to the Maratona level in terms of duration and elevation.

Tip: Every two weeks, plan a longer ride of 4+ hours, focusing on climbing and descending.

Also read: Learn to descend better? This is how you do it

What do you eat during the Maratona?

During a granfondo like the Maratona, nutrition is crucial. Most participants take between 6 and 7 hours to complete the race. To avoid energy dips, aim for a carbohydrate intake of 80-90 grams per hour.

Nutrition plan during the Maratona (example for 6.5 hours of riding)

Per hour:

1 sports drink (500 ml) with 30g carbohydrates
1 energy bar or gel with 30-40g carbohydrates
Optional: 1 extra gel or half a banana (15-20g carbohydrates)

Total per 6.5 hours:

6-7 bottles of sports drink
6-7 energy bars/gels
If necessary, supplement with pieces of banana or biscuit from the supplies

Important:
Train your stomach in advance! Test during your long weekend rides exactly what you are going to eat on the day itself.

What clothes do you take to the Maratona?

The weather in the Dolomites is unpredictable. A sunny morning can suddenly turn into fog, rain or even snow on the passes. That is why it is crucial to be prepared for all conditions.

Recommended clothing:

Base layer (summer and merino wool variant)
Short sleeve jersey + arm warmers
Windproof jacket or vest
Waterproof rain jacket (lightweight)
Leg warmers (for the cold morning start)
Thin gloves (optional: warm gloves in bad weather)
Buff or neck warmer
Overshoes or waterproof socks
Sunglasses with interchangeable lenses

Extra tip: Take a small saddlebag or back pocket with a packable raincoat. The descent of the Giau can be freezing, even in July.

Being well prepared at the start means more fun on the way, a better performance and above all: enjoying one of the most beautiful tours in the world. Good luck and have fun at the Maratona dles Dolomites!

Also read: How important is an effort test?