This year’s race was my third participation on the full circle (Vallader: 137km, 4026m elevation) and the fifth in total (twice the Jauer) of the Nationalpark Bike Marathon. Of course, it is a personal goal to improve the personal best time, so I have started practicing early this year.
My training developed positively until I had the first setback in April when I crashed because the lefty fork of my Cannondale broke (I had some not really nice looking scars in my face, and on my shoulder). As this was early in the season, I was able to pick up again, and the first two races in June showed that I was on track, i.e. slight improvement in both races. When I picked up the training again after these early races, I fell down because I underestimated a turn on a gravel path; that night I ended up in hospital to get the skin patches at the elbow back together with a stitch, and an ugly hurting upper leg (it still looks pink as a pig 😆). The result was that I could not enjoy any swimming when we were on holidays in Italy, and Mountain Biking hurt too much. So I went up some hills on paved roads to stay in shape… and came down again on the paved roads with the Mountain Bike.
After our holidays I restarted with more serious uphills on the bike - always using bandages on my left arm and leg (which I still kept on in the race - and it was the right decision, see below). But three weeks before the season's highlight - the Nationalpark Bike-Marathon 2015 - I caught a sore muscle in the back (similar to a lumbago, but surely not as hurting). Biking in fact was still quite ok, but many other movements were really hurting, and I have felt terribly stiff. So I went to the orthopedist, the osteopath, but it did not improve. And 5 days before the race I had a setback with this sore muscle which was painful. So I went to a physiotherapist (in fact Beatrice’ friend who freed up a meeting slot for me - thanks Yolanda!). She managed to get me in an improved shape. I was sort of back on track, but of course the training in the last threes weeks was ok, but I had planned a more physical practice.
On Saturday 29 August 2015, I was ready for the race, and it was a gorgeous day, blue sky, and it will become warm, well hot; but this is still preferable to snow what in fact happened when we first particpated in 2011. Back then the race was stopped due to snowfall down to 1600m above sea level; and this year it was 31C when I finished the race.
656 mountain bikers started at 7.15. My legs felt sore for the first 500m elevation, but became better when I was really warm. I started eating very early (Power-Gel), as I thought this will become a very strenuous race and I felt hungry (which is not good, particularly so early in the race). I also had the impression I was drinking more than usual. So I ended up to have an improved (3 minutes) first stretch (1000m elevation and 34km) compared to the year before.
Equally for the second stretch, I ate bananas and gels and a carbonite bar (all tastes so well, you always want more and more…😋). After the second pass (Döss Radond) the really nice stretch Val Mora starts: 14km smoothly riding down first on a hilly narrow gravel road with just some of the most spectacular vistas, and then the sugar piece - a single track flow trail; it is worth all the strains. This piece took me exactly 30 minutes, i.e. an average of 28km/h speed.
Then it goes up to Alpisella in Italy, which is not a high elevation gain from the end of Val Mora. But on top it seems not to stop. At the bottom I quickly enjoyed a WinForce Coffee gel booster. The way down to Livigno is fast and the usage of well functioning brakes is essential. In the meantime, it became quite warm. My intermediate time in Livigno at 70km time was still 3 minutes ahead of last year’s race (3h 57min). On this last one hour stretch I again emptied a drinking bottle. In Livigno I ate orange and banana pieces and kept the gels for when it goes up to the next mountain.
From Livigno the real tough part begins: the first 6 km gently go up 300m, but then the next 600m the bike is mostly pushed; some racers actually carried their bikes. There are only 3-4 spots where you can sit on the bike for a moment (the pros only push the bikes on the last 50m elevation on this 18% ascend stretch); and remember the surface is loose gravel small rocks or dirt. Due to the heat, lots of liquid was essential. On the way up I realized that the last quarter of the reace would become really tough for me. I filled the bottle with carbo-drinks on the top of the Chaschauna - the highest point of the race at 2694m. Interestingly, I was able to gain another 2 minutes vis-a-vis last year; so at the top of the race I was 5 minutes ‚ahead‘.
On the way down I started off really well, since I was able take all the narrow steep turns, but since the brakes were making a really loud squeaking noise, I took no risk and walked down the remaining steep turns. Once it flattened I was able to pick up the speed again really quickly. In fact nobody passed me, for almost 20 minutes, but I fell down at a really narrow U-turn, but the speed was basically 0, but I fell exactly on my left upper leg - luckily on my bandage. It hurt for a moment, also because I caught muscle cramps in the other leg which was due to the reaction of the fall. It was ok after 5 minutes again. The bottle was refilled at the bottom in S’Chanf, I had a first cup of Coke and I ate some orange pieces. Here, at this spot I was still 4 minutes ahead of last year’s intermediate time. All the following 12km to Zernez, I was completely on my own. Neither I passed anyone from the Vallader race, nor was I passed by anyone. Since this is a fast stretch, I could not take any profit from any slipstreaming.
In Zernez, after refilling carbo-drink again and some orange pieces, another coke and gel, I was eventually caught by a larger group from behind. I was able to stay in the back of the group, but the effort to stay there was tremendous for me. After a few kilometers I let them go, but it was only for 5-10 minutes when the last bigger climb was ahead. 300m to Guarda no trees, the hot sun really heats up this part of the trail. I threw in another WinForce Coffee gel booster. I had to slow down tremendously, and was thus passed by several racers from behind. On the way down again I could stretch my legs, but the cramps were now all over my legs. A last refill and I felt a bit better for the last small uphill to Ftan. But now the cramps made me even slow on the downhills as well, as I did not want to take any risks so close to the finish line.
I reached the finish line 10 minutes later than last year at 8:02:49, which was quite reasonable, after I felt so badly for the last 90 minutes. I stopped my bike and I was hardly able to step over my bike, I sat down on the ground as this was the only position to bear the cramps. After 3 minutes I started drinking iced tea, and I laid down for 5 minutes. The legs felt terribly. I was literally at the end. It took 30 minutes until I was able to talk fluently.
So all in all, I can be satisfied with my race, but of course, the thinking process very soon begins...
After some hours I started to ask myself what was the reason for this weakness. And of course, there might be many reasons. And for sure, it is not just one element that was not optimal. The above introduction may give some explanations, the drinking possibly is another one. It was definitely too hot for me. Maybe I have not eaten well enough the days before the race, and and...
I was ranked 33 in the above 50 category (from 147), and 258 among all 656 finishers. This corresponds to a relative ranking at the 22.5 percentile (resp 39-percentile overall). Total time: 8:02.49
The ranking clearly reveals my weakness. In 2014, I needed 1:58:20 for the last two stretches...
As a comparison: Lukas Buchli won the race at 5:24.15 (which was new record time), and a 62-year (!!!) old racer won the above 50 category at 6:31.09. These finishing times are simply impressive.
My intermediate times and rankings (overall raking) out of 147 in above 50 year old category (656 overall)
Total 8:02.49 33. (258.)
Scuol-Fuldera 1:46.24 23. (219.)
Fuldera - Livigno 2:10.34 32. (257.)
Livigno - S’Chanf 1:55.38 31. (249.)
S’Chanf - Ftan 1:56.13 51. (344.)
Ftan - Scuol 13.59 75. (461.)
Total drinking: about 6 liters in the race, and 2-3 liters within 2 hours after the race.
Used calories (according to my Garmin device): 4533kcal (7397kcal according to the 3rd party software)
Average heart rate (according to my Garmin device): 151bpm (144 last year)
Link to the trail (Vallader, 137km, 4026m elevation)
All rankings (in fact you will also find Beatrice 😜)