WielerFit XL is a coaching program for all cyclists and mountain bikers, from recreational cyclists to (semi) professionals. Healthy exercise and performance on the bike for everyone, that is our goal! With the team of Wielerfit XL, the Sports Medical Center of the Jeroen Bosch Hospital offers optimal care, advice and coaching for cyclists at every level. Today Wim Brussee, chiropractor, is speaking.

You treat injured cyclists, among other things. What injuries do you see most often? 

Among cyclists we mainly see knee complaints, hip-pelvic complaints, neck and shoulder complaints and tingling hands.

Also read: How to prepare for a multi-day cycling trip

Can I call a chiropractor a cracker? Or am I doing you an injustice? What exactly does your job involve?

After working as a physiotherapist-manual therapist in the Netherlands for 6 years, I started studying chiropractic. After completing my chiropractic studies in England, I started as a chiropractor in The Hague in 1997. Many people said back then that they wanted to go to “the cracker”. I was surprised, in England they don’t know that term. There were the so-called “bonesetters” there, these were doctors who treated animals. A very old-fashioned term, I didn’t like that at all. However, after 28 years of working as a chiropractor in the Netherlands, this still hasn’t changed. A lot still needs to happen before we lose that association. I don’t worry about it anymore, my patients know better 🙂. You can call me “the cracker”.

As a chiropractor, you treat injuries. Prevention is better. Common complaints among cyclists are complaints of the neck, shoulders, back, knee and hip. What exercises can cyclists do at home to prevent injuries and how often should you do them?  

The best thing to do is to first make sure your joints are flexible, in other words make sure your mobility is good. A mobile joint dictates whether the muscles around it can do their job properly. "Mobility before Strength". You can never develop good coordination and strength before mobility is intact. Your nervous system works like an autopilot in a modern car; before you start moving, your nervous system screens the position of all joints and where you are in space. With every small deviation, your nervous system registers your position using sensors around joints and muscles. Then the movement follows based on all that information. If there is a change, the nervous system reacts in a "split-second" and we adapt. If all joints are mobile, the muscles react optimally and the output (coordination and strength) is optimal. You can then expand this by training. So first work on flexibility (think of yoga, many professional cyclists do this) and then on coordination (balance) and strength.

Also read: How important is a inspanning test?

How does a bike fitting help prevent injuries?

Optimal angles provide a better power transfer and prevent the body from becoming overloaded. If the cyclist has left-right differences, you will notice this in the output and overload occurs on 1 side. Many cyclists come with injuries on 1 side. This is often not due to the bicycle that is built symmetrically, at most to the plates that are not equal. In practice you also often see that a body that is asymmetrical does even worse on an incorrectly adjusted bicycle. If the bicycle position is good, the complaint often disappears partly.

Many companies and bike shops offer a bike fitting. What is a good bike fitting in your eyes?

It all depends on the angle you look at it from. Not doing a bike fit is actually not a good idea, because you run the risk of getting an injury. A bike fit with the aim of determining a frame size can already be a good step; you prevent buying a frame that is too big or too small. With some extra tips you will already sit a lot better. If you then also involve the cyclist himself in the story, then you are really looking at whether on the one hand the bike fits the cyclist, but on the other hand whether the cyclist also fits that bike. The cause of not sitting comfortably on a bike should not always be sought in the bike, often it is due to the engine that has to fit on that bike.

What exactly is a prevention analysis and what does such an analysis look like in practice? 

As above I would like to answer that the bicycle is the chassis and the cyclist is the engine. If you look at the engine then it must fit well in the chassis. If it does not then things go wrong in the car industry; the chassis fails or the engine overheats. If you want to prevent this then you have to investigate both and coordinate them. That way you prevent misery and you are working preventively.

Also read: Prepare well and make your Granfondo a success

Will a good bike fitting make you cycle faster?

Well, you should ask it differently: will you cycle more efficiently after a good bike fit? And then I answer yes! Look at who you have in front of you, what are the goals, how trained is someone, how old, how flexible, etc. We can set up every cyclist as if they have to ride a 30 km time trial and then as efficiently as possible. The question is how long will they keep it up and will they still like us at the end of the ride. So everyone can be set up "more aggressively", but how long will they keep this up. A good discussion before - during and after the measurement is important. A bike fitting is by definition a discussion of many elements and if you take it seriously not a snapshot but a process. Every now and then a small correction is still necessary afterwards. Also do not underestimate that your body changes through training and your body structure is constantly adapting.

Wim Brussee
Age: 59
Occupation: Sports Chiropractor
Background: Worked as a physiotherapist for 6 years, since 1997 as a (sports chiropractor)
How many hours per week do you spend on your bike: Since last year I've been doing more. I now cycle 7 hours a week, and I'd like to increase that to 10 hours a week. I've also started playing Padel.

What is the Maratona dles Dolomites?

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.

Participants can choose from three distances:

• Maratona: 138 km with 4,230 meters of elevation gain
• Medio: 106 km with 3,130 meters of elevation gain
• Sellaronda: 55 km with 1,780 meters of elevation gain

All routes lead over legendary passes such as the Passo Pordoi, Passo Sella, Passo Gardena and the mythical Passo Giau. A serious challenge therefore — and good preparation is essential.

Also read: Maratona dles Dolomites: the routes

8 weeks to go: how to train for the Maratona

With eight weeks to go, now is the time to start training in a targeted manner. By scheduling three training sessions per week, you will lay a solid foundation for a successful granfondo. Below is an overview of an effective schedule:

Training schedule (8 weeks)

Weekly schedule:

• Tuesday – Short intensive training (1-1.5 hours):
  For example, hill repeats or a training with blocks on sweet spot/intensive duration (e.g. 2×20 minutes at 90% FTP).
• Thursday – Long endurance training (1.5-2 hours):
  Easy pace, focused on developing a solid aerobic base. Possibly with a few shorter climbs (5-10 minutes) at saddle pace.
• Saturday or Sunday – Long drive (3-4 hours):
  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.

Tip: Every two weeks, plan a longer ride of 4+ hours, focusing on climbing and descending.

Also read: Learn to descend better? This is how you do it

What do you eat during the Maratona?

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 80-90 grams per hour.

Nutrition plan during the Maratona (example for 6.5 hours of riding)

Per hour:

• 1 sports drink (500 ml) with 30g carbohydrates
• 1 energy bar or gel with 30-40g carbohydrates
• Optional: 1 extra gel or half a banana (15-20g carbohydrates)

Total per 6.5 hours:

• 6-7 bottles of sports drink
• 6-7 energy bars/gels
• If necessary, supplement with pieces of banana or biscuit from the supplies

Important:
Train your stomach in advance! Test during your long weekend rides exactly what you are going to eat on the day itself.

What clothes do you take to the Maratona?

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.

Recommended clothing:

• Base layer (summer and merino wool variant)
• Short sleeve jersey + arm warmers
• Windproof jacket or vest
• Waterproof rain jacket (lightweight)
• Leg warmers (for the cold morning start)
• Thin gloves (optional: warm gloves in bad weather)
• Buff or neck warmer
• Overshoes or waterproof socks
• Sunglasses with interchangeable lenses

Extra tip: Take a small saddlebag or back pocket with a packable raincoat. The descent of the Giau can be freezing, even in July.

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!

Also read: How important is an effort test?

Even before owning Bikeshoe4u, Daan Kruithof, opens its doors to the public, I enter his shop in Nijkerk. A wall full of shoes of all kinds of different brands is unmissable. “The variety of brands actually ensures the customization. I can let people try on almost all types of shoes,” says Daan. According to Daan, complaint-free cycling always starts with the basics, the shoe.

Importance of shoe measurement

“The shoe is the only point with which the cyclist is attached to his bike. If the cleats are not adjusted properly, or the shoe is too loose or too tight, then this affects the entire posture on the bike. With all kinds of pain complaints as a possible result. The most common complaints are burning, tingling or cold feet due to poor blood circulation in the feet. But also think of Achilles tendon, knee and hip complaints,” says Daan. “Once the shoe measurement is finished, I continue with determining the position of the saddle and the handlebars.”

In addition to pain-free cycling with the right shoes, the right shoe also ensures better performance. “An incorrect position of the cleats ensures that less power is transferred to the pedals. Even if you have no complaints, it is a shame not to cycle efficiently,” says the specialist.

The type of foot and the position of the foot are very important when choosing a shoe.

Measuring the foot

On a plate that takes over the heat of your foot, it can be determined whether you have a hollow, flat or sagging foot. Then the foot itself is measured. The length of the foot is determined. Daan: "Generally speaking, if you have size 44 of normal shoes, you will end up with size 45 for a cycling shoe." But the width is also important. "I regularly come across people who squeeze their feet into shoes that are too narrow. The importance of the width is often underestimated," Daan continues. According to Daan, this is also the major problem on the shoe market: "There are too few wide shoes on the market."

Position of the foot

Step two in the process of finding the right shoe is determining the position of the foot. Does the foot tilt inwards or outwards (Varus-Valgus). Some brands already take into account the most common tilting of the foot and have adjusted their insoles accordingly. Daan: “I am not saying that what the different brands do is right or wrong, but you do need to know. The shoe is good, just maybe not for you. That is my message anyway, all shoes are actually good, but they just have to fit you.”

Proper cleat adjustment ensures greater pedaling efficiency.

Choosing the shoe

Now begins the most fun part of the search, trying on shoes. After the measurement, an image of the right shoe is created. For an average or narrow foot, the choice is quite large. It is therefore absolutely not necessary to have a shoe made completely to measure for approximately 1,100 euros. The main thing now is to try on shoes with the shoe measurement as a reference point. Daan: “If I don't have the shoe, I can also order shoes that I don't have in my collection. I also know what I don't sell. We also offer a solution for people who have a different size on the left than on the right. I then have the manufacturer make a pair of shoes in different sizes.”

Ultimately, there is a right shoe for every foot.

Also read: How important is an effort test?

What type of tires should I use?

The Strade Bianche is a race with a mix of paved and unpaved paths. This requires tires that provide grip on the gravel and are fast on the asphalt. For this classic, it is important to choose tires that offer the right balance between speed, grip and durability. The ideal tires for Strade Bianche are wide, with a light profile that provides sufficient grip on gravel roads, but is also suitable for fast asphalt strips.

The ideal tire width depends largely on your riding style and preferences. Tires with a slightly coarser tread for gravel roads can help minimize the loss of grip, while a tire with little tread optimizes your speed on the asphalt. Tubeless tires are recommended for Strade Bianche, as they reduce the risk of punctures and make the riding experience smoother.

Tire choice for the gravel bike at Strade Bianche

The gravel bike is designed for rougher surfaces and therefore offers more flexibility in tire choice. At Strade Bianche, the unpaved sections can be quite challenging, so it is important to choose tires that offer both comfort and grip on the gravel. For gravel races or rides on Strade Bianche, a tire width of 35 mm is ideal. This provides sufficient cushioning for the rough surfaces and reduces the chance of punctures, while still being able to ride fast on the asphalt.

Gravel bike tires often have a coarser tread than a road bike, which helps to maintain traction on loose, rocky terrain. If comfort and control are important to you, you can opt for tires with a more open tread on the sides for better grip in corners and on loose surfaces. If you decide to take part in GF Strade Bianche with your gravel bike, choose the narrowest gravel tire you can buy with the least tread possible.

Also read: Trento Gravel Escape

Tire choice for the racing bike at Strade Bianche

Although the racing bike is not traditionally intended for gravel, it is the best choice for GF Strade Bianche. Most racing bikes come standard with narrow tires, but for the Strade Bianche it is wise to consider wider tires. A tire width of 28 mm is the minimum, 30 mm is ideal. These widths are always fast, but offer more grip and comfort on gravel roads than 25 mm tires. It is important to choose a tire with a profile that can handle the asphalt, but also has sufficient grip on gravel paths.

For road bikes, it’s usually best to opt for mixed-terrain tires, such as semi-slick tires. These tires have a smooth tread for speed on asphalt, but with enough grooves on the sides for grip on dirt roads. Tubeless tires are also recommended here, as they significantly reduce the risk of punctures, especially on the rougher sections of the route. By opting for these tires, you can get the most out of the Strade Bianche without sacrificing speed or grip.

Also read: Strade Bianche Trail

Conclusion

Choosing the right tires for the Strade Bianche depends on the type of bike you ride and the balance you’re looking for between speed, grip, and comfort. Gravel bikers have more freedom to choose wider tires with a coarser tread for extra grip on gravel roads, while road cyclists will benefit from wider mixed tires that can handle both tarmac and gravel. Regardless of your choice, it’s important to choose tires that you feel comfortable with so you can ride the GF Strade Bainche with confidence.

A multi-day cycling trip is a fantastic way to explore new areas, challenge your body and achieve a real athletic performance. If you are planning to cycle for four days in a row, with daily rides of 60-80 kilometres and between 1500-2000 metres of elevation, good preparation is essential. You not only need to be in top physical shape, but also mentally prepared and rested. In this article we will give you five important tips to optimally prepare yourself for such an intensive cycling trip.

1. Build your endurance with targeted training

Most of us are used to cycling regularly, but four days in a row on challenging terrain requires a specific level of endurance. By preparing yourself properly with a training plan, you can strengthen your muscles and mental focus for the rides ahead.

Training tips:

• Long rides: Make sure you do some long rides in the weeks leading up to your bike trip. For example, plan a few rides of 60-80 km with a good amount of elevation. This will not only give you the confidence to ride longer distances, but it will also help you get used to the physical demands of several hours on the bike.
• Climbing training: Since you will be climbing between 1500 and 2000 meters per day, it is important to include hills and mountains in your training. Make sure you do regular climbing training to prepare your leg muscles for the climbs. Start with shorter climbs and work up to longer climbs with a gradual incline.
• Recovery training: Between intense workouts, it is important to take enough rest so that your body has a chance to recover. Add recovery rides of a lower intensity to your schedule, for example rides of 30-40 km on flat terrain.
• Interval training: Add interval training to your routine to improve your power and speed. This will not only help you climb faster, but also help you cope better with the variable intensity of cycling.

Also read: Dolomites Escape

2. Make sure you have the right clothing and bike adjustment

A multi-day bike ride can be physically demanding, so make sure your bike is set up for comfort and efficiency. A well-set up bike will help you avoid fatigue and injury.

Important points to note:

• Saddle height and handlebar position: An incorrect saddle height or handlebar position can lead to discomfort and injury, especially on longer rides. Have your bike adjusted by a professional to ensure everything is perfectly set up for your body.
• Tire pressure: Proper tire pressure is important for both comfort and performance. Overinflated tires can reduce your traction on rough terrain, while underinflated tires can slow you down. Make sure to check your tires before you set off and set the correct pressure based on your weight and the terrain.
• Bicycle accessories: Consider panniers or a backpack to carry your essentials, such as food, water, and spare parts. A bike computer or GPS device is also useful for navigation. Don't forget to bring extra inner tubes, tools, and a small pump in case you get a flat.

Also read: Strade Bianche Trail

3. Nutrition and Hydration: The Key to a Successful Multi-Day

When you are cycling intensively for four days, it is essential to manage your energy and hydration well. By taking in the right nutrition and sufficient water, you will continue to perform at the right level and prevent your body from becoming exhausted.

Nutritional tips:

• Before the ride: Start your day with a solid breakfast rich in carbohydrates and proteins. Think oatmeal, whole wheat bread with egg, or an energy-rich smoothie. This will give you the energy you need for the first kilometers.
• During the ride: Try to have a small snack every 30-45 minutes, such as energy bars, bananas, or nuts. It is important to keep your energy levels up, especially during the climbs. You can also take gels or sports drinks with you for a quick boost.
• After the ride: Make sure you eat a recovery meal rich in carbohydrates and protein, such as a chicken sandwich or a smoothie with protein powder, within 30-60 minutes after your ride. This will help your muscles recover faster.
• Hydration: Drink water regularly, especially when the weather is warm. Remember that drinking sports drinks while cycling not only hydrates you, but also replaces electrolytes lost through sweating. Make sure you bring enough water with you and refill your bottle regularly.

Also read: Trento Gravel Escape

4. Mentally prepare for the challenge

Cycling for multiple days in a row can be physically challenging, but it also requires mental strength. You will encounter moments where you struggle, and it is important to be mentally prepared to persevere.

Be mentally prepared:

• Set realistic goals: Break the four days down into smaller, achievable goals. Focus on the day’s ride first, for example “Today I want to climb the 1000 meter climb without stopping” instead of just thinking about the whole journey.
• Positive mindset: Stay positive, even when things get tough. Think of the beautiful views, the satisfaction you feel when you reach the top of a mountain, and the reason you are making this journey.
• Visualization: Before you leave, visualize the success of the trip. Imagine how it will feel to finish the rides and enjoy the adventure. This will help you stay mentally strong, even when your body starts to get tired.
• Listen to your body: If you feel pain or overtired, take a break. It is better to take a short rest than to push your body and risk injury.

Also read: 2025 World Cycling Championship Rwanda

5. Rest and recovery: Allow for recovery between days

On a multi-day bike ride, recovery is just as important as the training itself. Every evening after you ride, you need to give your body a chance to recover for the next day.

Recovery advice:

• Stretch and mobilize your muscles: Take the time to stretch your muscles properly after every ride. Focus especially on your legs, back and hips, which are most stressed during cycling. It not only helps prevent muscle pain, but also promotes your flexibility and recovery.
• Sleep well: Getting enough sleep is essential for recovery. Try to get at least 7-8 hours of sleep every night. This helps your body repair muscle tissue and gain new energy for the next day.
• Use recovery tools: If you can, use recovery tools like a foam roller or massage gun to relieve tight muscles. This will promote recovery and help you keep cycling more smoothly.

Conclusion

A four-day cycling trip with rides of 60-80 km and 1500-2000 meters of elevation is a big challenge, but with the right preparation you can enjoy this experience to the fullest. Train purposefully, make sure you have the right equipment, keep your nutrition and hydration up, and be mentally strong. Don't forget the importance of rest and recovery between rides. With this preparation you will be ready to take on the adventure and spend the four days full of energy and fun. Good luck and enjoy the ride!

Also read: I'm going on a cycling trip and I'm taking with me

The big events to train for are behind us. For many cyclists, the season may be going out like a candle. Waking up from a long winter sleep in March is a shame. Keep cycling! We're happy to tell you how.

Wear layers

Cycling in the cold and rain can sometimes be quite a challenge. With the right clothing it is all a lot more pleasant and easier to endure. It is very important to put on different layers when the days get colder. Roughly speaking, we divide the cold days into days 10 to 5 degrees, 5 to 0 degrees and 0 to -5 degrees. People who still cycle below -5 degrees are crazy. At these temperatures you have to leave your bike in the shed and put on your skates.

10 to 5 degrees
Ten to five degrees above zero can already feel chilly, especially when there is wind. Let's start with the basics. A good moisture-regulating base layer is the first thing you put on. These are available in different types and materials. With long sleeves, short sleeves or sleeveless. A short-sleeved base layer should be sufficient. We are fans of merino. This material is very moisture-wicking and dries very quickly. Over that, you put on a long-sleeved shirt. Thin gloves and thin long trousers or shorts with leg pieces should keep you warm enough. If the shirt is windproof at the front, that's great. Do you start sweating quickly? Then you are wearing too much or too thick clothing.

5 to 0 degrees
Thin gloves are probably no longer sufficient. Do you really suffer from cold hands? Even if you are wearing the thickest gloves? Then consider gloves with a heating element. Really, they exist! With warm hands you have better control over your shifters. In terms of base layer, it is now really time for the long-sleeved shirt and a well-insulating winter jacket. Even now it remains important that the layers wick away moisture well. Long pants with a thin lining for some extra warmth are also nice with temperatures that are approaching freezing point. Also consider a thin hat or buff to cover the head and of course overshoes.

0 to -5 degrees
If it's freezing and you go cycling, we'll give you a big pat on the back! The wind can make it feel even colder. Protect your head well with a thin hat or buff that can be worn under your helmet. A buff can also protect your neck. Choose well-fitting clothing. The clothing should not be too tight, but a jacket should not flap around your body either. You'll stay warm in a well-fitting jacket. Wear (of course) warm gloves. But here too, make sure you don't sweat in your gloves! Thick overshoes or special winter cycling shoes are also recommended. In addition to well-fitting, moisture-wicking clothing, we have another tip for you. Make shorter rides than you're used to. The body uses more energy to stay warm.

-5 to -10 degrees
GO SKATING!

Put the Dolomites at the top of your bucket list: perhaps the most beautiful part of Europe. And what do you want to do in beautiful mountainous locations? Cycling of course! If you go that way, which steps should you take? We help you.

The passes of the Marathon

The Giro always visits the Dolomites and Italy's largest Granfondo takes place here. In this way, cycling tourism is stimulated and for good reason. The passes of the route sound like the lyrics of a song: Passo Campolongo, Passo, Gardena, Passo Pordoi, Passo Sella, Passo Giau and Passo Valparola.

Also read: The unique one Sella Ronda

North of the Sella Ronda: Passo delle Erbe and Krohnplatz

Besides the passes of the Maratona, there is much more to experience in this part of Italy. Take the Passo delle Erbe for example, which you can officially enter in 5 directions. The west side via Millan or the east side from San Martin de Tor are recommended. The road surface is good here, it will certainly be challenging. The west side is 28 km long, where the last 10 km you feel like you are in a kind of no man's land. The east side is considerably shorter with almost 14 km of climbing, so you will often find gradients in the double figures here. The views along the way and especially at the top make it more than worth the challenge! 

The Krohnplatz is a well-known ski resort, but can of course also be explored by bike. To get to the real top, you still have 5.5 km of unpaved roads with serious gradients. If this is too much for you, stay on the asphalt of the Passo Furcia. An irregular climb from both sides with often enough double figures. So take heed.

Also read: Maratona dles Dolomietes, the complete routes

South of the Sella Ronda: Passo Fedaia and Passo San Pellegrino

If you stay south of the Sella Ronda there is also plenty of beautiful things to see. For example, the Passo Fedaia and Passo San Pellegrino are known for their mountain lakes at the top. They sailed around the Marmolada massif, an impressive mass of rock. It was on the Passo Fedaia where a few years ago Jai Hindley defeated the Ecuadorian Carapaz. It is a typical Dolomite pass, with calf-consuming percentages at the end. The west side is a lot better. Unique for the Dolomites: there is 2.5 km of flat road. Be careful at the top of the Passo Fedaia…

While the Fedaia is traffic-calmed, it is a bit busier on the Passo San Pellegrino. That doesn't get in the way of the fun. This pass is longer, less steep and simply enjoyable. Those few cars aren't going to change that!

Also read: Gravel Experience Dolomites

Around Cortina d'Ampezzo: Passo Tre Croci and Tre Cime di Lavaredo

Continue to the famous ski village of Cortina d'Ampezzo, located in a beautiful valley surrounded by various massifs. Worth a visit in itself, but of course you have to climb. To the west of the village is the Passo Falzarego which turns into the Passo Valparola. Even more beautiful: the east side. First comes the difficult Passo Tre Croci. With 8km at 7.5% it seems doable, but it is a treacherous climb due to the irregularity.

Above all, keep enough energy in the tank. You continue charging along the beautiful Lago di Misurina for the big challenge. The pass with the most beautiful name of all: Tre Cime di Lavaredo. At the top (walk 200 meters of gravel further) you will find three pointed stone massifs and a breathtaking view. However, before you get there, you can conquer 7.5km a 8.7%. This seems doable, but remember that there is a flat kilometer and a descending kilometer in between. This means that the remaining 5.5km are 12-13% on average. So toil!

More inspiration?

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It is 6:15 on the first Sunday of July. The day of the Marathon. You are at the starting line in La Ila, together with thousands of other cyclists. You leave at 6:30. From then on you only hear and see bicycles and cyclists. We will tell you everything about the routes you can cycle during the Maraton. On a completely car-free route!

The first few hours are a bit busy on the climbs and there is chatting and laughing. Although, the further you go, the more you hear laboring and heavy breathing. Especially on a climb like the Passo Giau. Very special to experience that the roads are truly car-free and you can conquer the mountains together with like-minded people. An insight into the routes.

Three routes: Sella Ronda, Mediofondo and Maratona

During the event you can choose three distances: the Sella Ronda of 55km, the Mediofondo of 106km or the Granfondo Maratona of 138km. For all three routes you start with the Sella Ronda from Corvara. The first climb is the Passo Campolongo, followed by the Pordoi, Sella and Gardena. Logically, Corvara is also your finish if you cycle the shortest distance. You will then have climbed approximately 1780 meters in altitude. We have already explored this round in depth for you.

Click here for more information about the Sella Ronda

Mediofondo

If you go for the Mediofondo, you will gain more than 1300 elevation meters for a total of 3100 elevation meters. After passing through Corvara, you can conquer the Passo Campolongo again, after which you turn left in Arabba. After an undulating intermediate section, you arrive in Cernadoi. Here you can go straight ahead for the Granfondo route. This is only allowed if you arrive at this point on time. If you are late or if you want to do the Mediofondo anyway, turn left and start directly at the Passo Falzarego.

This is a lovely walking climb of 10.5km at 6.3%. However, the devil is in the tail, at the top you turn left to the Passo Valparola. You still get 1.5km of 8% with a peak of 12%. After a beautiful descent you arrive back at the starting point of La Ila. Instead of the shortest route to Corvara, you get a dessert: the Mur dl Giat, or the Cat Wall. Truly a wall of 0.4km at 13.4% with a maximum of 19%. After this it is another 3km false flat to Corvara for the finish. 

Click here for our trip to the Maratona dles Dolomites

Granfondo Maratona dles Dolomites

Will you be on time and go for the full distance of 138km with 4230 meters of altitude? Then you go straight ahead at Cernadoi. You continue your way into the valley. Here follows a climb of 2.3km at 7.5% towards Selva di Cadore. Keep your powder dry, because 4km later the Passo Giau, the executioner of the Maratona, starts. At 9.9km a 9.3%, a climb that demands the utmost from you. You immediately start with stretches in double figures and the climb never falls below 8%.

Once you have reached the top, a beautiful and clear descent awaits you. At the bottom, turn left, towards the Passo Falzarego and extension to the Passo Valparola. The road climbs approximately 4% in the beginning and becomes steeper towards the end. No more shocking percentages, but with everything you've already had, you will undoubtedly feel your legs. This route also includes the Mur dl Giat for dessert, before you can collect your medal in Corvara.

Will you join us in 2025?

Challenge and enjoyment are guaranteed during the Maratona. The car-free roads make the experience extra special. Unfortunately, this year's trip is already full. Please let us know if you would like to be on the 2025 mailing list. We will send you an email as soon as the trip can be booked! Will we see you pick up a medal next year?

YES, I want to be kept informed about the trip to the Maratona in 2025! Then send us one mail.

According to many, the Dolomites are the most beautiful part of Europe. The color contrast between the well-known capped beige massifs and the rich green provides beautiful views. Cycling in this area is wonderful, with the Gran Fondo Maratona dles Dolomites as the icing on the cake. What are the highlights in the Dolomites? And where is the best place to visit these highlights? We give you 6 options to choose from!

Highlights of the Dolomites

In quick succession and in no particular order, you won't want to miss the following places when you're in the Dolomites:

• Sella Ronda: a unique round.
• The climbs of the Maratona: Passo Giau, Passo Falzarego and Passo Valparola.
• Lago di Braies: a beautiful mountain lake with special color and reflection.
• Lago di Misurina: beautiful view of the lake and the mountains.
• Tre Cime di Lavaredo: known for its three peaks, beautiful walking and challenging climb by bike.
• Passo delle Erbe: beautiful and challenging climb with beautiful views.
• Alpe di Siusi: a relatively flat Alpine meadow at an altitude where you can enjoy beautiful walks.
• Pederü: a very easy climb to cycle warmly and enjoy the view.

This means that the villages around the Sella Ronda, near Badia and towards Cortina d'Ampezzo offer the best base in terms of location.

Also read: Sella Ronda: a unique tour

Two options in Val Gardena

Linder Cycling Hotel***

It is located close to the Sella Ronda and Alpe di Siusi Linder Cycling Hotell. This three-star hotel is modernly designed for and by cyclists. If you cycle away, after 100 meters you start at the Passo Gardena or Passo Sella, depending on which choice you make at the junction. After your bike ride, you can relax in a sauna or the swimming pool.

Kedul Lodge

You will find it one village further in the valley Kedul Lodge, run by a couple who really love cycling. It is a somewhat smaller accommodation and they make a difference through the service and local dishes. The owners are certified mountain bike guides.

From Corvara to Badia

The Maratona dles Dolomites starts in La Ila. The finish is in Corvara. Most highlights are easily accessible on this side of the Sella Ronda. In addition to the Maratona route, the Passo delle Erbe, Lago di Braies, Alpe di Siusi and Tre Cime de Lavaredo are within driving distance. During the Maratona dles Dolomites we will stay here with CYCLOsportive. Our tips: 

Hotel Melodia del Bosco****

This hotel is located in Badia and offers everything for cyclists. From MTB to Gravel to cycling. Klaus, the owner of Melodia del Bosco, understands it. Nutrition is aimed at cyclists and you use the wellness for recovery. If you have achieved your goal, or are just looking forward to it, the beautiful wine cellar is a good bonus. From Badia you can easily cycle the routes of the Maratona, the Passo delle Erbe or to Pederü.

Hotel des Alpes***

In La Ila, one village closer to the Sella Ronda than Badia, there is a lovely bakery with excellent coffee. Has nothing to do with it Hotel des Alpes to make, but it is within walking distance! Furthermore, a well-equipped hotel in terms of nutrition and wellness. Because it is only 3 km from Badia, the same benefits apply here as at Hotel Melodia del Bosco.

Click here for our trip to the Maratona dles Dolomites

Centrally located in the Dolomites: Arabba

Active Hotel Malita***

Arabba is located on the Sella Ronda and near the Passo Falzarego, Passo Giau and Passo Fedaia. Also a nice base. Located in Arabba Active Hotel Malita. Bicycles and routes are available through this hotel.

Known from the Giro: Cortina d'Ampezzo

This village has a beautiful location, but no accommodation specifically aimed at cyclists. The village is an excellent base for cycling or driving to Lago di Misurina and Tre Cime di Lavaredo. Lago di Braies is also easily accessible. If you cycle the other way, you can climb the Passo Falzarego and Passo Giau.

Bonus: At altitude on the Passo delle Erbe

Hotel Utia Börz***

Hotel Utia Börz is located at the top of the Passo delle Erbe. It is therefore less easy to reach and you will have to take the car more often during your stay. Be sure to stay on a half-board basis, because the food is more than restaurant-worthy. However, the view is second to none.

What would you most like to visit? Let us know below!

We leave at 4:00 in the morning for Northeast Italy. The ride goes very smoothly and we arrive at 2:30 PM. Time for a warm-up ride to loosen up your legs. A shower is forecast (this turned out to be a waterfall), but that doesn't bother us. We set out a tour. The climb turned out to be a lot tougher than expected. On the one hand due to the gradients, and on the other hand due to a heavy feeling of pain in the legs. How do you largely avoid this feeling?

How does this feeling arise?

During such a car ride you naturally sit still for the most part. Your muscles are in a resting position and blood flow decreases as a result. For a number of people, this causes an accumulation of fluid, which literally gives you slightly thicker legs. It may take some time for this effect to reverse. Therefore, start your first bike ride easy, so that you engage your muscles and expel this moisture.

Also read: Cycling in the mountains: Stacking! Or not?

Prevention is better than cure

You can reduce this effect by regularly moving your legs during the car journey. This is allowed without resistance, but ensures that they do not come into a complete rest position. In addition, it is smart to stop every 2 to 2.5 hours and then take a walk and/or do some exercises. You can also wear compression stockings to stimulate blood circulation. Finally, it seems that eating enough and especially drinking can also have a positive effect.

Also read: You go on a cycling holiday and take with you

Accept that you are not exactly 100%

The fact that you are not immediately 100% on your first bike ride in a different environment is not only due to the phenomenon of travel legs. It has been proven that your body needs to acclimatize for several days. For example, if it is much warmer or colder at your destination. Or if your destination is at altitude. During the week and rides you will notice that you are getting stronger. Through training, but especially through the adaptation of your body.

What are your experiences with travel legs? Do you have any other tips? Let us know in the comments!

Are you coming with us to Northern Italy? Check it out here travel offer from CYCLOsportive to Northern Italy.