There are less than three months to go until the 2024 Dolomite Marathon and the time has come to reveal our new format developed in collaboration with KEFORMA: Road to Maratona dles Dolomites 2024.
In view of the big event in Corvara (Bz) I decided to “lend my body to Science”.
Thanks to the help of a sports doctor (Dr. Paolo Crepaz), an athletic trainer (Luca Zenti) and a dietician (Erica Lombardi) I will reveal the training, the progress, the food plan and last but not least the choices regarding integration in view of the Granfondo di Corvara.
Road to Maratona dles Dolomites does not intend to explain how to win this iconic granfondo. We would like to offer you a replicable format, within the reach of all those who intend to do things well in view of a big appointment. Investing first of all (and wisely) in your own Health.
You are ready? Let’s begin.
The starting point
I have found regularity in training since the end of last summer. I’m not an athlete by profession, although in the past I tried among the Elite-Under 23s.
According to Dr. Crepaz (photo below), specialist in sports medicine and physiatry, who has known me for some time, I am the ideal guinea pig for this type of activity.
– Slightly overweight (167 cm and 77 kg as of 12/14/2023)
– with a generally sedentary job
– a family
– a house (with outbuildings and connected)
– a good perception of one’s body
– a calorie intake to monitor
– and the desire to reach an objective, that is, the finish line in Corvara (Bz) after 138 km and 4,230 meters of altitude difference.
In short, a situation in which many can recognize themselves…
The suitability visit carried out at the end of November 2023 certified that my profile “has no current contraindications to competitive sports practice”.
An important nuance because it means to exclude immediately potential pathologies.
We talked about it HERE.
Secondly, I decided to address weight and nutrition, which have always been my Achilles’ heel.
I made BIA (full details in the article below) and on this occasion I exchanged a few words with a nutritional biologist about my eating habits.
I did the BIA: the (painless) test useful for every cyclist
A few minutes and an “honest confession” were enough for a weak point to emerge: the protein deficiency. A deficit that generated an early appetite that I tended to buffer with solutions at hand.
The first turning point was to introduce a greater share of this nutrient starting from breakfast.
Taking this advice into account, I continued to carry out my normal activities with 4/5 sessions a week between cycling and cycling gym where I took care in particular of the maximal strength for the legs (e.g. 4×4, 4×6 with weights close to 80% 1-RM) and holding exercises (isometry) for the upper body (e.g. plank).
The product tests were a valid reason to extend the outings in January even beyond five hours with climbs tackled in Z2 high/medium pace and sometimes with increasing intensity to the point of going beyond threshold thanks to our companions on Saturday morning adventures.
After three months
Last March 14, after having resolved the last doubts about participating in the Marathon, I did the BIA again to understand the evolution of my body composition.
By training and without damning my soul at the table these are the results.
Minus 5 kga partial loss of muscle mass (physiological) with the greatest loss in favor of fat mass.
No type of supplement in this first phase other than Ultra gels (more information below), Evogel, Speed Energy and KeKarbo bars during riding training.
KEFORMA Ultra: the gel with 40 grams of carbohydrates
To have an even more reliable estimate of fat mass I combined the BIA with skinfold measurements (below the results).
It should be noted that BIA and skinfold tests are two non-invasive, fast, easily repeatable and low-cost tests.
Road to Maratona dles Dolomites: the first findings
Before setting my head down “on the Road to Maratona dles Dolomites” between training and a nutritional plan, Dr. Crepaz prescribed blood tests according to the decalogue of the Cycling Federation.
Objective: collect objective data about my health, capable of demonstrating any deficiencies. Report in hand “the values are definitely good”.
At the same time, the analyzes highlighted the need to integrate Vitamin D, folic acid (Vit. B9) and iron through the use of one tablet per day. Orovit 150, multivitamin high dosage dedicated to those who practice intense and constant physical activity.
The preparation
To close the circle, on March 18 I went to visit Luca Zentiathletic trainer, in his studio in Bussolengo (Vr) to perform the VO2max test with metabolometer (Cortex Metalyzer 3B-R3).
A rather interesting incremental protocol given that in addition to the functional threshold power (FTP) and training zones, it is possible to establish the consumption of fats and carbohydrates under effort (see below).
So after about five years I had to put “that fateful mask” back on for a “full” experience.
A challenge against oneself. A bath of sweat…
Last March 24th the return to racing at the Granfondo Garda Cycling: 90 km, 1,000 meters of altitude difference. 84th at 7’30” from the winner.
This is my Strava summary to date.
The ecosystem and the food diary
To collect as much data as possible in a non-invasive way and make the most of my suggestions, metrics and potential Garmin Edge 840 Solar I decided to wear a Garmin Forerunner 965 matching the scale Garmin Index S2.
All this to have a complete physiological monitoring and constant (even outside of this format) which greatly facilitates the management of training and the related load.
It’s true, there is an initial investment that goes beyond 1,000 euros, but the potential is enormous. We’ll talk about it later.
The interesting thing is that the data collected in Garmin Connect is synchronized with TrainingPeaks and with the FatSecret app (photo below) which allows each of us to compile a food diary and monitor the calorie deficit for free.
Will I be able to balance work, daily life, training, weight loss and the desire to do well at the Marathon? Next update in a month. Stay tuned: this is a journey full of discoveries.
Road to Maratona dles Dolomites: technical equipment
– Keforma supplements
– Garmin Edge 840 Solar cycle computer
– Garmin Forerunner watch
– Garmin Index 2 scale
– Power meter Favero Assioma Duo
Which bike will I run the Dolomite Marathon with? I can’t tell you anything for now, but there’s some good news coming…
For more information:
keforma.com
marathon.it
HERE are our insights and advice developed in collaboration with Keforma.
Keforma Ultra gel will be one of my most faithful travel companions. Below are all the details.
KEFORMA Ultra: the gel with 40 grams of carbohydrates
Tags: Road Maratona dles Dolomites challenge begins ..
