Do you want to complete an MTB marathon in 2022? Finish in the top 50 for once? Or finally conquer the extreme distance? If you start preparing for the upcoming season now, you’re guaranteed to achieve your goal.

1 One-sidedness

A one-sided diet can lead to deficiency symptoms, and one-sided training to a stagnation in performance. Variety is the key to success. But bikers shouldn’t chastise themselves too much. A balanced diet also allows you to reach for the biscuit tin from time to time, which gives you motivation. When training, you can also introduce new stimuli that will stimulate your body to adapt and thus improve your performance. But if you just hop on your bike, you’ll waste your potential and risk imbalances.

2 Over-motivation

Being motivated about your training is a great prerequisite for success. But take note: too much of a good thing can quickly backfire. Training is a systematic process to which the body gradually adapts. If you overdo it, you risk overtraining or even injuries and will thwart your own progress. This also applies later in the competition. Starting the race too fast costs valuable energy, and risky cycling manoeuvres endanger your body, your success, and also your fellow cyclists.

3 "Open window"

Particularly during the (wet) cold months, the risk of catching an infection is high. Immediately after training, your immune system is weakened for a certain time and particularly susceptible to pathogens (open window effect). It is therefore important to look after your body first and foremost and give it rest and new energy before cleaning your bike. Sufficient sleep and a balanced diet also help to strengthen the immune system and optimally process the training stimuli.

4 Ignoring colds and stress

If you do catch a cold, it is essential to cure it completely. In the worst case scenario, a lingering cold can lead to a life-threatening inflammation of the heart muscle. Bikers should also switch down a gear if they are experiencing an increase in professional or family stress. Stress not only prolongs the regeneration time, but can also lead to overloads, injuries, and ultimately long-term damage.

5 Experiments on the day of the race

Whether new equipment or different bars, gels and drink powders, bikers should test the tolerability of all these beforehand during their training. On the day of the race, it is advisable to purely rely on the tried and tested, otherwise unwanted surprises may arise. You should also adapt your daily routine to day X beforehand – late sleepers are well advised to adjust their biorhythm and train at the earlier starting time in advance.