{"id":7520,"date":"2025-04-29T16:35:13","date_gmt":"2025-04-29T14:35:13","guid":{"rendered":"https:\/\/cyclosportive-travel.com\/?p=7520"},"modified":"2025-10-17T08:47:51","modified_gmt":"2025-10-17T06:47:51","slug":"voorbereiding-maratona","status":"publish","type":"post","link":"https:\/\/cyclosportive-travel.com\/en\/tips-tricks\/voorbereiding-maratona\/","title":{"rendered":"How to prepare for the Maratona"},"content":{"rendered":"<h3 class=\"wp-block-heading\">On July 5th, it&#039;s that time again for the Maratona dles Dolomites. On a completely car-free course, 10,000 cycling enthusiasts will line up in La Villa for a ride across the Campolongo, Podoi, Sella, Gardena, Giau, Falzarego, Valparola, and the M\u00fcr dl Giat mountains. A hero&#039;s welcome awaits in Corvara! But how do you actually prepare for such a Granfondo?<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-1024x682.jpg\" alt=\"\" class=\"wp-image-7523\" srcset=\"https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-1024x682.jpg 1024w, https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-300x200.jpg 300w, https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-768x511.jpg 768w, https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-18x12.jpg 18w, https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-600x399.jpg 600w, https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek-150x100.jpg 150w, https:\/\/cyclosportive-travel.com\/wp-content\/uploads\/2025\/04\/06-Planinschek.jpg 1400w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">What is the Maratona dles Dolomites?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Participants can choose from three distances:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Maratona<\/strong>: 138 km with 4,230 meters of elevation gain<\/li>\n\n\n\n<li><strong>Medio<\/strong>: 106 km with 3,130 meters of elevation gain<\/li>\n\n\n\n<li><strong>Sellaronda<\/strong>: 55 km with 1,780 meters of elevation gain<\/li>\n<\/ul>\n\n\n\n<p>All routes lead over legendary passes such as the Passo Pordoi, Passo Sella, Passo Gardena and the mythical Passo Giau. A serious challenge therefore \u2014 and good preparation is essential.<\/p>\n\n\n\n<p><em><strong>Also read:<\/strong> <a href=\"https:\/\/cyclosportive-travel.com\/en\/tips-tricks\/maratona-dles-dolomites-de-routes\/\">Maratona dles Dolomites: the routes<\/a><\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">8 weeks to go: how to train for the Maratona<\/h3>\n\n\n\n<p>First of all, starting training eight weeks before the Maratona is late. Too late. A 12-week training period is ideal for making real progress. An eight-week schedule is practically a panic schedule. By scheduling three training sessions per week, you&#039;ll lay a solid foundation for a successful gran fondo. Below is an overview of an effective schedule:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Training schedule (8 weeks)<\/strong><\/h4>\n\n\n\n<p><strong>Weekly schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tuesday<\/strong> \u2013 <em>Short intensive training (1-1.5 hours)<\/em>:<br>For example, hill repeats or a training with blocks on sweet spot\/intensive duration (e.g. 2\u00d720 minutes at 90% FTP).<\/li>\n\n\n\n<li><strong>Thursday<\/strong> \u2013 <em>Long endurance training (1.5-2 hours)<\/em>:<br>Easy pace, focused on developing a solid aerobic base. Possibly with a few shorter climbs (5-10 minutes) at saddle pace.<\/li>\n\n\n\n<li><strong>Saturday or Sunday<\/strong> \u2013 <em>Long drive (3-4 hours)<\/em>:<br>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.<\/li>\n<\/ul>\n\n\n\n<p><strong>Tip:<\/strong> Every two weeks, plan a longer ride of 4+ hours, focusing on climbing and descending.<\/p>\n\n\n\n<p><em><strong>Also read:<\/strong> <a href=\"https:\/\/cyclosportive-travel.com\/en\/tips-tricks\/beter-leren-klimmen-zo-doe-je-dat\/\">Learn to descend better? This is how you do it<\/a><\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">What do you eat during the Maratona?<\/h3>\n\n\n\n<p>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 <strong>80-90 grams per hour<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Nutrition plan during the Maratona (example for 6.5 hours of riding)<\/strong><\/h4>\n\n\n\n<p><strong>Per hour:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 sports drink (500 ml) with 30g carbohydrates<\/li>\n\n\n\n<li>1 energy bar or gel with 30-40g carbohydrates<\/li>\n\n\n\n<li>Optional: 1 extra gel or half a banana (15-20g carbohydrates)<\/li>\n<\/ul>\n\n\n\n<p><strong>Total per 6.5 hours:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6-7 bottles of sports drink<\/li>\n\n\n\n<li>6-7 energy bars\/gels<\/li>\n\n\n\n<li>If necessary, supplement with pieces of banana or biscuit from the supplies<\/li>\n<\/ul>\n\n\n\n<p><strong>Important:<\/strong><br>Train your stomach in advance! Test during your long weekend rides exactly what you are going to eat on the day itself.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">What clothes do you take to the Maratona?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Recommended clothing:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Base layer (summer and merino wool variant)<\/strong><\/li>\n\n\n\n<li><strong>Short sleeve jersey + arm warmers<\/strong><\/li>\n\n\n\n<li><strong>Windproof jacket or vest<\/strong><\/li>\n\n\n\n<li><strong>Waterproof rain jacket (lightweight)<\/strong><\/li>\n\n\n\n<li><strong>Leg warmers (for the cold morning start)<\/strong><\/li>\n\n\n\n<li><strong>Thin gloves (optional: warm gloves in bad weather)<\/strong><\/li>\n\n\n\n<li><strong>Buff or neck warmer<\/strong><\/li>\n\n\n\n<li><strong>Overshoes or waterproof socks<\/strong><\/li>\n\n\n\n<li><strong>Sunglasses with interchangeable lenses<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Extra tip:<\/strong> Always bring a small, packable raincoat. The weather can change suddenly in the Dolomites. The descent from Giau can be freezing cold in rain, even in July.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>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!<\/p>\n\n\n\n<p><em><strong>Also read:<\/strong> <a href=\"https:\/\/cyclosportive-travel.com\/en\/training\/hoe-belangrijk-is-een-inspanningstest\/\" data-type=\"link\" data-id=\"https:\/\/cyclosportive-travel.com\/training\/hoe-belangrijk-is-een-inspanningstest\/\">How important is an effort test?<\/a><\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Op 5 juli is het weer zover, tijd voor de Maratona dles Dolomites. Op een volledig autovrij parcours zullen 10.000 fietsliefhebbers in La Villa aan de start staan voor een rit over de Campolongo, Podoi, Sella, Gardena, Giau, Falzarego, Valparola en de M\u00fcr dl Giat. In Corvara wacht een heldenontvangst! Maar hoe bereid je je eigenlijk goed voor op zo&#8217;n Granfondo? Wat is de Maratona dles Dolomites? De Maratona dles Dolomites is een van de meest iconische granfondo\u2019s van Europa. Deze Italiaanse cyclo vindt jaarlijks plaats in het hart van de Dolomieten en staat bekend om zijn adembenemende uitzichten, legendarische beklimmingen en perfecte organisatie. Wat de Maratona uniek maakt, is de combinatie van sportieve uitdaging en onge\u00ebvenaarde Alpenpracht. De deelnemers kunnen kiezen uit drie afstanden: Alle routes voeren over legendarische passen als de Passo Pordoi, Passo Sella, Passo Gardena en de mythische Passo Giau. Een serieuze uitdaging dus \u2014 en een goede voorbereiding is essentieel. Lees ook: Maratona dles Dolomites: de routes Nog 8 weken te gaan: zo train je voor de Maratona Vooropgesteld, 8 weken voor de Maratona starten met trainen is laat. te laat. Een trainingsperiode van 12 weken is ideaal om ook echt vooruitgang te boeken. Een schema van 8 weken, noemen wij eigenlijk al een paniekschema. Door drie trainingsmomenten per week in te plannen, leg je een stevige basis voor een succesvolle granfondo. Hieronder een overzicht van een effectief schema: Trainingsschema (8 weken) Weekindeling: Tip: Plan om de twee weken een langere rit van 4+ uur en focus daarbij op klimmen en dalen. Lees ook: beter leren dalen? Zo doe je dat Wat eet je tijdens de Maratona? Tijdens een granfondo als de Maratona is voeding van cruciaal belang. De meeste deelnemers doen er tussen de 6 en 7 uur over. Om energiedipjes te voorkomen, streef je naar een koolhydraatinname van 80-90 gram per uur. Voedingsplan tijdens de Maratona (voorbeeld voor 6,5 uur rijden) Per uur: Totaal per 6,5 uur: Belangrijk:Train je maag vooraf! Test tijdens je lange weekendritten precies wat je op de dag zelf gaat eten. Welke kleding neem je mee naar de Maratona? Het weer in de Dolomieten is onvoorspelbaar. Een zonnige ochtend kan zomaar omslaan in mist, regen of zelfs sneeuw op de passen. Daarom is het cruciaal om voorbereid te zijn op alle omstandigheden. Aanbevolen kleding: Extra tip: Neem altijd een kleine opvouwbare regenjas mee. Het weer kan in de Dolomieten plotseling omslaan. De afdaling van de Giau kan met regen ijskoud zijn, zelfs in juli. Goed voorbereid aan de start staan betekent meer plezier onderweg, een betere prestatie en vooral: volop genieten van een van de mooiste toertochten ter wereld. Veel succes en plezier bij de Maratona dles Dolomites! Lees ook: Hoe belangrijk is een inspanningstest?<\/p>","protected":false},"author":2,"featured_media":7523,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Zo bereid je je voor op de Maratona","_seopress_titles_desc":"Zo bereid je je voor op de Maratona. Een prachtige tocht door de Dolomieten met geweldige bergpassen en vergezichten.","_seopress_robots_index":"","footnotes":""},"categories":[64],"tags":[],"class_list":["post-7520","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks"],"acf":[],"_links":{"self":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/7520","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/comments?post=7520"}],"version-history":[{"count":4,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/7520\/revisions"}],"predecessor-version":[{"id":7877,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/7520\/revisions\/7877"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media\/7523"}],"wp:attachment":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media?parent=7520"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/categories?post=7520"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/tags?post=7520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}