Now almost 2 months to the Maratona les Dolomites – making this an important month for riding preparations. For me this coming month (May) is the most important month of training for the event. Previous experience has shown me that come June those last 2-3 weeks before departing to Italy can be pretty busy. I also like the idea of freshening up a little before leaving for Italy, avoiding the risk of ‘over-cooking’ and getting ill. Therefore my preference is to focus on doing some really good riding in May and then before a blink of an eye we will be warming the legs up ‘Under the Tuscan Sun’.

So what do I mean by “really good riding in May?”

Firstly in May I want to try and ride as frequently as time will allow. So if you usually ride 3-4 times a week this would be the period you add an extra session on the bike. Even if time will only allow a 45min session on the indoor trainer it will be valuable training time. Remember in Italy in approximately 2 months time you will have the opportunity of riding within extra-ordinary landscapes every day (should you desire). So getting adapted to being on your bike frequently is important.

“Really good riding “ would also mean doing some ‘key’ sessions. These sessions are the ones that really make in-roads into the highlight rides of the trip. Obviously for us the Maratona dles Dolomites is the highlight ride of the trip so doing a session or 2 that reflects the Maratona ride you are targeting is important – the mind as much as the legs!! So if you plan to ride the 101km Maratona (Medio Fondo) ideally this month it would be good to do 1-2 rides over 5 hours (a big commitment – I fully appreciate). And for those doing the 138km Maratona (Gran fondo) a 6 hour + ride would be wise.

Of course the Maratona is famous for its spectacular mountains so “really good riding” would also mean completing riding sessions with some significant vertical gain. For those doing the 101km Maratona I would suggest a couple of sessions over 5 hours to include over 2,000m vertical gain. For the 138 km Maratona the 6+ hours ride to include over 3,000m vertical.

So in summary for Maratona Training in May I would advise:

  • Ride Frequently – aim for an extra session a week
  • 1-2 Endurance Rides (5+ Hours)
  • 1-2 ‘Big’ Climbing sessions (2000m+ Medio-Fondo; 3000m+ Gran Fondo)
  • Stay healthy

Ticking these boxes over the next month will really serve you positively come July 5th.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1

 

 

60-75min ride with 5-8min intervals (with equal recovery easy spinning): aim for 20-30min hard work Rest day or easy 40-60min ride 60-75min ride on the best hills you can find – as much vertical gain as you can do staying seated 60-75min ‘fasted’ ride-maintaining cadence above 90 – you should be able to talk throughout ride – just!! Rest Endurance Ride with Hills – 3 hours (Medio) /4 hours (Gran) Rest or easy 45min-60min ride in small chain ring
2

 

75-90min ride with 2 x 20min intervals (with 10min recovery easy spinning between efforts)  Rest day or easy 40-60min ride 75-90min ride on the best hills you can find – as much vertical gain as you can do staying seated 75-90min ‘fasted’ ride-maintaining cadences above 90 – you should be able to talk throughout ride – just!! Rest Endurance Ride with Hills – 4 hours (Medio) /5 hours (Gran)

 

Rest or easy 45min-60min ride in small chain ring
3

 

90min ride with 5-8min intervals (with equal recovery easy spinning between efforts): aim for 30-40min hard work  Rest day or easy 40-60min ride 90min ride on the best hills you can find – as much vertical gain as you can do staying seated 90min ‘fasted’ ride-maintaining cadences above 90 – you should be able to talk throughout ride – just!! Endurance Ride with Hills – 5 hours (Medio) /6+ hours (Gran)

 

Rest or easy 45min-60min ride in small chain ring
4

 

90min ride with 4 x 10min intervals (with 5min recovery easy spinning between efforts) Rest day or easy 40-60min ride 90-120min ride on the best hills you can find – as much vertical gain as you can do staying seated 90-120min ‘fasted’ ride-maintaining cadences above 90 – you should be able to talk throughout ride – just!! Endurance Ride with Hills – 5 hours (Medio) /6+ (Gran)

 

 

Rest or easy 45min-60min ride in small chain ring