If you are reading this article, it’s because you want to take on the challenge of the BikingMan. Congratulations, you are officially completely crazy ! More seriously, I am delighted that you are interested in the world ultracycling championship.

Essential Tips to Get Started :

Visit the BikingMan Website

Your adventure begins on the BikingMan website. Check the race calendar and identify the events that interest you. Make sure to verify which races are still open for registration, as spots fill up quickly.

Key Points to Check :

1. • Locations of starts and finishes.
   • Total distance and elevation gain.
   • Presence of gravel segments.
   • Availability of bibs.

Create Your Participant Profile

Before you can register for a race, it is imperative to create a user space on the BikingMan dashboard. Fill in all the required information to complete your profile 100%. This step is crucial as it allows us to collect essential information, particularly for emergency contacts.

Register for a Race

Once your profile is complete, you can proceed to register for the race of your choice. Here are the important steps to follow:

1. • Cancellation Insurance: Decide if you need cancellation insurance, offered in partnership with Assur-Connect.
   • Race Contract: Download, read, and understand the race contract before finalizing your registration.
   • Registration: If registering as a duo, make sure to know your teammate’s email address to invite them to join your team.

Mandatory Documents

Several documents are required to validate your registration:

1. • Medical Certificate: A model is available for download.
   • Sworn Statement: Detail your sports history and motivation for participating in the event.
   • Insurance Certificate: Necessary in case of an accident or repatriation.
   • GPS Tracker Deposit: An expensive piece of equipment that requires a guarantee.

Race Manual

Available generally 3 months ahead of your race, the race manual gathers plenty of essential information for you to get well prepared for the event (logistics, communication groups, deals with our partners etc.). Accessible though the toolbox in the detail of your registration, read it carefully.

Use Available Resources

BikingMan offers a vast knowledge base :

1. • Website and YouTube Channel: Tutorials, race films, participant stories, and ultracycling advice.
   • “Academy” Page: Rich in information on race preparation and strategy.

Engage with the Community

The BikingMan community is a supportive family. Join the Facebook and Strava groups to exchange with other participants. These groups are a wealth of information and practical advice on equipment, gear choices, and more.

Practical Tips for Success

• 1. Early Planning: Check the calendar and register early.
  2. Complete Profile: Ensure your user space is 100% complete.
  3. Proper Documentation: Prepare and submit all required documents in advance.
  4. Course Study: Familiarize yourself with the course and checkpoints.
  5. Accommodation Booked: Reserve your accommodations early via partner hotels.
  6. Use Resources: Take advantage of available videos and articles.
  7. Engage Online: Participate in discussions on social networks.
  8. Adequate Training: Adapt your training to the race conditions.
  9. Positive Mindset: Prepare mentally to overcome challenges.

Preparing for the BikingMan requires time, commitment, and rigorous organization. Follow these steps and tips to optimize your chances of success. The BikingMan team is here to support you throughout this adventure. We look forward to seeing you on the starting line with a smile and unwavering motivation.

Good luck with your preparation and see you soon at a race village!

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Cet article BikingMan – a few tips for getting started est apparu en premier sur BikingMan.

1. The principle of progressive overload

• Gradual volume increase: One of the core principles of ultracycling training is progressive overload. Gradually increase your training volume in hours and kilometers to allow your body to adapt to the increasing demands.
• Managing intensity: Unlike volume, intensity should be increased cautiously. Excessive intensity can lead to fatigue and raise the risk of injury. Opt for slow, incremental increases, especially when preparing for a demanding race like BikingMan.

2. Distributing intensities

• Intensity distribution models: In ultracycling, several models are used to distribute training intensity:
  • Low-intensity model: The majority of sessions are performed at low intensity, helping to build a strong aerobic base essential for long-distance races.
  • Polarized model: This model splits 80% of training volume into low intensity and 20% into high intensity, including harder sessions to enhance effort capacity.
  • Pyramidal model: Recommended for ultracycling, this approach mixes low, moderate, and high-intensity sessions. Most sessions are at low intensity to build aerobic endurance, with a few moderate-intensity efforts (useful for climbs) and a smaller proportion of high-intensity work to develop maximal power.
• Adapting the model to the race profile: Choose your intensity model based on the race profile. For events with numerous climbs, the pyramidal model works best, incorporating moderate-intensity sessions near the threshold to boost sustained climbing performance.

3. Training duration and frequency

• Weekly training volume: Contrary to common belief, training for a BikingMan event doesn’t require 20-25 hours per week. A well-structured 6-10 hour weekly volume, adjusted to the race demands, is sufficient for effective preparation.
• Session structure: In a typical week, distribute your sessions as follows: 80% at low intensity (aerobic base), a few sessions at moderate intensity (for climbing), and a smaller share at high intensity (for power development).
  This balanced approach improves endurance, increases effort tolerance, and optimizes overall performance.

4. Considering the race profile

• Analyze the terrain and elevation: Tailor your training to the specific features of your target race. For a course with rolling terrain and long climbs, include moderate-intensity sessions to enhance your ability to sustain prolonged efforts.
• Specific preparation: Focus on the race’s unique demands (climbing, endurance, power) and adapt your sessions accordingly to maximize success.

These planning principles will help you optimize your ultracycling training through gradual progression, well-distributed intensities, and adjustments based on the race profile.

By following this guide, you’ll be fully prepared to face the challenges of a race like BikingMan while maintaining your physical condition.

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Cet article Planning your ultracycling training: Key principles and tips est apparu en premier sur BikingMan.

Ultra-distance cycling is a demanding discipline that requires not only rigorous physical preparation but also perfectly suited equipment. The choice of bike is crucial to ensure comfort, performance, and reliability during these long adventures.

Here are ten tips to help you select the best ultra-distance bike.

10 recommendations for the best ultradistance bike

         1. Define your budget

Before purchasing or upgrading your bike, it is essential to define your budget. This step will determine the types of components you can choose, from the frame to the wheels, including brakes and the drivetrain. A well-defined budget allows you to optimize your choices and avoid unnecessary expenses.

         2. Choose the right frame material
Bike frames are mainly made from aluminum, steel, carbon, or titanium. Each material has its advantages :

• Aluminum: Lightweight and affordable but less comfortable.
• Steel: Very comfortable and durable but heavier.
• Carbon: Lightweight and high-performing but expensive.
• Titanium: Combines lightness and comfort but at a high price.

Your choice will depend on your budget and your preferences in terms of comfort and performance.

           3. Disc brakes or rim brakes?

For ultra-distance events, disc brakes are generally recommended. They offer better braking power, increased durability, and superior performance in various conditions (rain, mud). However, if you already have a bike with rim brakes, make sure they are in good condition and suitable for the course conditions.

             4. Selecting the drivetrain

The drivetrain can be electric, mechanical, or hydraulic. Here are some tips:

• Electric: Precise and fast but expensive.
• Mechanical: Reliable and cheaper.

The choice will depend on your budget and preferences. Also, ensure you have gear ratios suited to the elevations of your courses.

              5. Suitable wheels

Wheels should be chosen according to the terrain. For flat courses, aerodynamic wheels can be advantageous. For courses with a lot of elevation, focus on durable wheels with a higher spoke count. Aluminum wheels are generally more robust, while carbon wheels are lighter but more expensive.

6. Tires and pressure

Choosing the right tires is crucial for comfort and performance. Wider tires offer better grip and comfort on rough terrain. Check specific recommendations for each event and adjust tire pressure according to the terrain conditions.

7. Comfortable saddle

A comfortable saddle is essential for long distances. Test several models to find the one that suits you best. A good saddle will reduce the risk of discomfort and pain, allowing you to remain performant for longer.

8. Adapted handlebars

The choice of handlebars will depend on the nature of the event. A standard road handlebar can suffice, but adding triathlon aero bars can offer varied hand positions and improve aerodynamics. For gravel courses, specific handlebars can provide more control and comfort.

9. Pedals and shoes

Mountain bike pedals are often recommended for their versatility and robustness. They allow easy walking with shoes, which is useful during stops. If you use road pedals, consider bringing cleat covers to protect your shoes when walking.

10. Electronic equipment

Adding a power meter can be a major asset for managing your efforts over long distances. It allows you to track your power precisely and better control your pace. Dynamo hubs can be useful for very long events, but battery-powered lighting solutions can be sufficient and lighter for events up to five days.

Choosing the best bike for ultra-distance is not just about buying the most expensive or the lightest model. It’s about finding the equipment that will best meet your specific needs, your budget, and your personal preferences. By following these ten tips, you will be better prepared to face the unique challenges posed by ultra-distance cycling and to enjoy every kilometer traveled.

Remember to test your equipment well before the event to ensure it is perfectly adjusted and comfortable. Safe travels and may the road be favorable!

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Cet article Expert advice: 10 recommendations for the best ultradistance bike est apparu en premier sur BikingMan.

Ultra-distance cycling races, such as those organized by BikingMan, represent a significant challenge, requiring both mental and physical preparation.

Whether you are an experienced cyclist or an enthusiast looking to embark on this adventure, here is a comprehensive guide to effectively prepare you for tackling these massive distances from 500 to 1000 kilometers and more.

How do you prepare for an ultra-distance bike race?

• Understanding the concept of utradistance

Before diving into the details of preparation, it is essential to understand what an ultra-distance race is.

These events are comparable to running a marathon or completing an Ironman triathlon: they require extreme endurance and meticulous planning. The goal is to cover an immense distance solo, without being intimidated by the scale of the task.

• Physical preparation

Importance of bike position : Bike positioning is crucial to avoid injuries and maximize comfort. On short rides, a bad position might be tolerable, but on ultra-distances, it can become unbearable. Therefore, it is vital to ensure your bike is perfectly adjusted to your body. Consult tutorials on saddle and cleat adjustment, or visit a professional for a personalized fitting.

Training by heart rate and power zones : Knowing your heart rate and power zones is fundamental to avoid premature fatigue. The functional threshold power (FTP) is the level of power you can maintain for an hour. For ultra-distance races, you should primarily train in zones 1 and 2, where you can pedal steadily without depleting your energy reserves.

Training volume and consistency : A weekly training regimen of 8 to 20 hours is recommended. Eight hours per week is the bare minimum to prepare, while twenty hours are for those aiming for performance or ranking. The important thing is to remain consistent: a week without training can lead to a significant loss of fitness.

• Specific training strategies

Simulating race conditions : To be well-prepared, it is crucial to train in conditions similar to those you will encounter during the race. This includes sessions in bad weather, with significant elevation gains, or even without food or water for several hours. This will allow you to get used to the physical and mental challenges you will face on race day.

Nutrition and hydration : Testing different types of food and hydration strategies during training is essential. What works on short rides may not be suitable for ultra-distances. For example, Axel from BikingMan recounts how one of his experienced friends, used to liquid nutrition, suffered from vomiting during an “Everesting” attempt. It is crucial to find what works for you in terms of long-distance nutrition.

• Mental preparation

Building mental resilience : Ultra-distance races are as much a mental challenge as a physical one. To prepare mentally, read accounts from other cyclists, watch inspiring films, and immerse yourself in blogs and books on ultracycling. These resources will help you build the necessary confidence and understand that others have already overcome these trials.

• Familiarization with equipment

Mastering your gear : Ensuring you know your equipment perfectly is vital. Learn to repair a flat tire, change a tubeless tire, and perform basic adjustments on your bike. During a race, basic repair skills can make the difference between quitting and finishing.

Mandatory equipment : Every ultra-distance race, like those by BikingMan, has a mandatory equipment list. Understand and familiarize yourself with each item on this list. For example, a survival blanket, often overlooked, can be essential in extreme conditions.

Preparation for an ultra-distance cycling race requires a balance of physical, mental, and technical preparation. Involve your loved ones in your adventure for moral and logistical support. By tackling and mastering every aspect of preparation, you will increase your chances of success and personal satisfaction.

In summary, prepare meticulously, stay consistent in your efforts, and keep an open and resilient mindset. The road to ultra-distance is long and arduous, but with adequate preparation, you can transform this monumental challenge into an unforgettable experience. Good luck and safe travels!

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Cet article Expert advice: How do you prepare for an ultra-distance bike race? est apparu en premier sur BikingMan.

Participating in ultradistance cycling events, requires rigorous and well-structured preparation. Using a home trainer (or indoor bike / turbo trainer) proves to be an indispensable tool for athletes looking to maximize their training, especially during the winter or when time constraints arise.

The benefits of Home Trainer in ultracycling training

Advantages of the Home Trainer

Efficiency and specificity of training: The home trainer allows for highly specific and focused training sessions. You can target precise aspects of your physical condition, such as endurance, strength, or pedaling cadence, without the interruptions and terrain variations found outdoors. Short sessions of one hour on a home trainer can be extremely productive through concentrated high-intensity intervals or specific exercises.

Year-round training: In winter, weather conditions can make outdoor training difficult or even dangerous. The home trainer provides a safe and effective alternative, allowing you to maintain a regular and structured training program despite the cold, rain, or snow. This ensures continuity in your preparation and avoids prolonged interruptions.

Adaptation to course profiles: For those living in flat regions, the home trainer allows simulation of climbs and descents through specific programs or accessories like gradient simulators. You can thus prepare for hilly races even if your local environment doesn’t provide the necessary terrain.
Weather independence: Training on a home trainer means not being dependent on weather conditions. You can plan your sessions without worrying about rain, wind, or snow, allowing for better regularity and steady progress.

Improvement of pedaling technique: The home trainer provides an ideal setting for working on pedaling technique. Specific exercises like single-leg pedaling improve the efficiency and fluidity of your pedal stroke, resulting in better energy economy during ultradistance races.

Integrating the Home Trainer into your training

Seasonal planning:

In winter: Use this period to strengthen your base. Integrate two to three home trainer sessions per week, focusing on endurance, strength, and pedaling technique.
Pre-season: Reduce sessions to one or two per week to maintain gains while gradually increasing outdoor rides.

Types of sessions:

High-Intensity Interval Training (HIIT): These sessions improve your power and ability to sustain intense efforts, essential in races

Strength sessions: Simulate climbs by increasing resistance to develop cycling-specific muscle strength.

Technical work: Focus on cadence exercises, single-leg pedaling, or sprint simulations to enhance your technique and efficiency.

Dynamic stretching: Perform dynamic stretches before each session to prepare your muscles for exertion.

Static stretching: After training, perform static stretches to improve flexibility and prevent muscle soreness.

Comparison between Home Trainer and outdoor training

Effective pedaling time: On a home trainer, there’s no coasting, so every minute spent on the device is a minute of effective work. One hour on a home trainer often equals 1.5 to 1.75 hours of outdoor cycling due to the continuous effort.
Goal adaptation: Do not make a direct transfer of time spent outdoors to the home trainer. If your goal is six hours of cycling per week, you can reduce this to four hours on the home trainer by focusing on high-quality sessions.

The home trainer is a valuable asset for any ultradistance athlete. It allows for effective, structured, and regular training regardless of external conditions. By integrating specific and well-planned sessions, you can improve your strength, endurance, and pedaling technique, preparing optimally for your ultradistance challenges.

Use this time to refine your skills and increase your resilience, transforming every minute spent on the home trainer into a step closer to achieving your ultradistance goals.

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Cet article Expert advice: The benefits of the home trainer in ultradistance est apparu en premier sur BikingMan.

Bikepacking is an exciting adventure that combines the joy of cycling with outdoor exploration.

However, choosing the right configuration for your trip can make all the difference between an enjoyable experience and a difficult ordeal. In this article, we will explore two main bikepacking configurations: comfort and extreme, to help you decide which one best suits your needs and goals.

Comfort VS extreme bikepacking configuration

Comfort configuration

The comfort configuration is ideal for cyclists who want to maximize their pleasure and convenience during their cycling adventures. This approach is often favored for short to medium-length trips on relatively easy terrain. Here are the key elements of a comfort bikepacking configuration:

1. Frame bag: A medium-sized frame bag (about 4 to 5 liters) is essential. It allows you to carry indispensable items such as repair tools, snacks, and electronic devices. It is easily accessible without having to stop.
2. Saddle bag: A moderately sized saddle bag (4 to 7 liters) is used to carry spare clothes, a rain jacket, and other personal items. It is securely attached under the saddle and offers optimal balance.
3. Handlebar bag: A small handlebar bag (5 to 10 liters) is perfect for storing items you might need to reach quickly, such as a map, sunglasses, or a camera. It also helps balance the bike.
4. Riding comfort: The focus is on the rider’s comfort. A good suspension system, an ergonomic saddle, and comfortable grips are essential elements. Additionally, the tires are generally wider and moderately inflated to absorb shocks and provide a smooth ride.
5. Additional accessories: A lightweight tent, a comfortable sleeping bag, and compact cooking gear are often included in a comfort configuration. These items allow for comfortable camping and full enjoyment of each night spent under the stars.

Extreme configuration

For those seeking off-the-beaten-path adventures and ready to face tough conditions, an extreme bikepacking configuration is indispensable. This approach is designed to maximize autonomy and robustness, often at the expense of comfort. Here are the essential components of an extreme bikepacking configuration:

1. Large frame bag: A larger frame bag (8 to 10 liters) is used to carry additional equipment, tools, and repair supplies. The increased capacity allows for dealing with unforeseen situations.
2. Large saddle bag: A large saddle bag (10 to 16 liters) is necessary for carrying extra clothes, provisions, and survival gear. Durability and waterproofing are crucial for this type of bag.
3. High-capacity handlebar bag: A high-capacity handlebar bag (15 to 20 liters) allows you to carry bulky items like an ultra-warm sleeping bag, a weather-resistant tent, and clothing for extreme conditions.
4. Durability and resilience: The priority is on robustness. Bikes are often equipped with off-road tires, frames made from durable materials, and strong suspension systems to handle rugged and unpredictable terrain.
5. Complete autonomy: The focus is on self-sufficiency. This includes water filtration systems, compact stoves, and enough food supplies for several days. Cyclists must be prepared to face extreme weather conditions and difficult terrain without regular access to external resources.

Comparison and choice

Choosing between a comfort and an extreme configuration mainly depends on the nature of your adventure and your personal preferences. Here are some considerations to help you decide:

1. Trip duration and distance: For shorter trips and moderate distances on paved roads or well-maintained paths, the comfort configuration is ideal. For longer expeditions and difficult terrains, the extreme configuration is necessary.
2. Weather conditions: If you plan to travel in regions with variable or extreme weather conditions, an extreme configuration provides the durability and protection needed. For milder conditions, a comfort configuration will suffice.
3. Personal preferences: Some cyclists prioritize comfort and convenience, while others seek adventure and resilience. Identify your priorities and choose the configuration that best matches your travel style.
4. Budget: Extreme configurations often require larger investments in specialized and robust equipment. Consider your budget and find a balance between cost and performance.

Whether you opt for a comfort or extreme configuration, the important thing is to plan your trip well and prepare your equipment according to your specific needs. Bikepacking is a rewarding adventure that allows you to discover the world at your own pace. Choose the configuration that allows you to fully enjoy every moment, whether you seek comfort or extreme adventure.

Remember, the essence of bikepacking lies in freedom and exploration. Prepare well, ride safely, and above all, enjoy every moment on the road or trails. Happy travels!

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Cet article Expert advice: Comfort VS extreme bikepacking configuration est apparu en premier sur BikingMan.

1. Why strength training is essential

• Maximal strength gain: Strength training helps develop maximal strength, enhancing overall ultracycling performance. With increased strength, cyclists can maintain consistent power while putting less strain on their muscles, reducing fatigue, especially during climbs.
• Neuromuscular coordination: Another benefit of strength training is improving coordination between muscles and the brain. By learning to contract multiple muscle fibers simultaneously, the body becomes more responsive and delivers greater force during intense efforts.

2. Recommendations for strength training

• Frequency and timing: During the winter season, two weekly sessions are recommended to build strength. As competition approaches, reduce to one session per week to maintain gains without overloading your schedule.
• Protecting joints and tendons: Regular strength training increases the durability of tendons and joints—key components in ultracycling—to withstand repetitive strain without causing injuries.

3. Importance for bones and complementary exercises

• Preserving bone health: Unlike running, cycling is a low-impact activity that minimizes stress on the skeletal system. To prevent bone density loss, incorporate plyometric exercises (e.g., jumping, brisk walking) into your routine. These activities stimulate bones and strengthen tendons, aiding the transfer of force between muscles and joints.
• Tendon stiffness for better force transfer: Plyometric and other impact exercises increase tendon stiffness, allowing for more efficient force transmission with each pedal stroke.

4. Diverse activities for comprehensive development

• Varying workouts for optimal preparation: Diversify your exercises by including walking, running, or impact activities to keep training engaging while activating different muscle groups. This variation supports the development of new skills that are transferable to cycling.
• Physical and psychological benefits: Adding variety improves motivation and reduces monotony, creating a balance between specificity and complementary training.

These tips highlight the importance of strength training in ultracycling preparation. By building strength, flexibility, and coordination, you’ll be better equipped to tackle long-distance challenges, reduce injury risks, and enhance recovery capacity.

Feel free to share your questions in the comments and review previous tutorials to ensure a comprehensive preparation for your next ultracycling adventure.

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Cet article Strength training for ultracycling: Preparation and tips for better performance est apparu en premier sur BikingMan.

Bikepacking, a form of adventure cycling that combines bike touring and camping, is on the rise. Whether you’re an experienced cyclist or a novice looking to explore new horizons, having the right equipment is crucial to ensuring an enjoyable and safe experience.

Here is a comprehensive guide to the essential minimum equipment for a successful bikepacking trip, whether it’s for a BikingMan race or a personal multi-day adventure.

Minimum equipment for bikepacking

           1. Navigation and tracking system

The first priority for any bikepacker is navigation. A reliable GPS is essential for following your route and ensuring your safety. Opt for a GPS with sufficient battery life and bring spare batteries, preferably lithium for longer life. Additionally, a smartphone with mapping apps can serve as a backup solution.

           2. Repair kit

A minimalist but complete repair kit can save you in case of a mechanical problem. This kit should include:

• A multi-tool (including Allen keys and screwdrivers)
• Patches and tire levers
• A spare inner tube, even if you use tubeless tires
• A pump or CO2 inflator

These items will help you handle most minor breakdowns on the road.

          3. Safety

Safety is non-negotiable. A helmet is essential to protect your head in case of a fall. UV-protection sunglasses are also crucial, especially in sunny and dusty environments like deserts or high mountains.

A front and rear lighting system is essential to be visible day and night. Choose a front light with a permanent mode and consider using a headlamp for better terrain visibility at night.

         4. Hydration and nutrition
Dehydration can quickly become a problem during a bikepacking trip. Two 1.5-liter water bottles are recommended to ensure sufficient hydration for at least three to four hours of riding. Consider bringing water purification tablets if you plan to refill on the way.

Bring energy snacks, cereal bars, and freeze-dried meals to maintain your energy levels. A compact, lightweight stove can be useful for preparing hot meals in the evening.

           5. Power supply

To keep your electronic devices charged, a high-capacity power bank is essential. Make sure you have the necessary cables to charge your phone, GPS, and other devices. Some cyclists prefer to use dynamo hubs on their bikes, but power banks often offer more reliability.

            6. Clothing
Choosing the right clothing is crucial to adapt to changing weather conditions. Here’s what you should bring:

• A high-visibility vest and a rain jacket
• Leg warmers and arm warmers for cold temperatures
• Weather-resistant gloves for rain and cold
• A survival blanket, light and compact, but extremely useful in case of extreme weather conditions
• Spare Clothing

Pack a change of clothes for the evenings or in case of rain. An extra cycling jersey and shorts can make a big difference in your comfort.

            7. Sleeping gear

If you plan to sleep under the stars, a sleeping bag suitable for the climate conditions of your route is essential. A bivy bag is a great lightweight alternative to a tent and provides sufficient protection from the elements.

             8. Miscellaneous

• Passport and documents : Always carry your passport or an ID, as well as a digital copy on your phone in case of loss. This can be crucial, especially if you cross borders or are checked by local authorities.
• Insulated jacket : For adventures in cold regions, a down jacket can provide the necessary thermal comfort during breaks or nights outdoors.

Bikepacking is an exciting adventure that requires careful preparation. Proper equipment is key to fully enjoying your trip while staying safe. This guide to the minimum bikepacking equipment will help you prepare for your outings, whether you’re participating in races like BikingMan or exploring new territories on your own. So, pack your gear, get on your bike, and set off on new adventures!

Remember to always check the weather, plan your route in advance, and inform someone you trust about your plans. Have a great trip and stay safe on the road!

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Cet article Expert advice: Minimum equipment for bikepacking est apparu en premier sur BikingMan.

Ultra cycling and bikepacking are demanding disciplines that test both body and mind over long distances.

To optimize performance and prevent injuries, a proper bike fit is crucial. Joel Steve, a former professional triathlete and endurance expert who has raced many triathlons as well as the infamous Race Across America, shares his essential tips for achieving an optimal bike fit.

3 PRO recommendations on bike fit for bikepacking and ultra cycling

1. Cleat position: the foundation of everything

The position of the cleats is often overlooked but is fundamental for optimal comfort and efficiency during long rides.

Why is it important ? : Cleats determine the position of your feet on the pedals, directly influencing your pedaling and power distribution.

How to adjust them correctly?

• Front/back position: The cleat position can be moved forward or backward according to the cyclist’s comfort zone. A position too far forward can lead to overstretching, while a position too far back can overwork the Achilles tendon.
• Lateral adjustment: It is crucial to ensure the cleats are centered in relation to the pedal axle to avoid knee pain.
• Q-Factor: The distance between the crank arms should be adjusted to match the width of the pelvis and the position of the knees.

PRO Tip: A neutral cleat position is generally recommended for ultra cycling to minimize injury risks and ensure smooth and efficient pedaling over long distances.

2. Saddle height and position: comfort and performance

The height and horizontal position of the saddle are key elements to avoid pain and maximize performance.

Why is it important ? : A poorly adjusted saddle can cause back, knee, and hip pain, reducing endurance and riding enjoyment.

How to adjust them correctly?

• Saddle height: A saddle that is too high or too low can cause pain and decrease pedaling efficiency. To find the ideal height, sit on the bike and ensure your leg is slightly bent when the pedal is at its lowest position.
• Horizontal position: The front/back position of the saddle should be adjusted according to the type of race. For bikepacking and ultra cycling, a slightly back position can offer more comfort over long distances.

PRO Tip: Ultra-endurance cyclists, like those in the Tour de France, should adjust the height of their saddle to limit muscle shortening and avoid tendinitis. A slightly backward position helps reduce muscle fatigue.

           3. Handlebar position: balancing comfort and aerodynamics

The position of the handlebar affects not only comfort but also aerodynamics and bike handling.

Why is it important? : A poorly positioned handlebar can cause shoulder, neck, and wrist pain, and impact overall performance.

How to adjust them correctly?

• Handlebar height: For long distances, it is preferable to slightly raise the handlebar to reduce strain on the back and neck. This allows for a more relaxed and comfortable position.
• Bar angle: The angle of the bars should allow for a natural and comfortable grip without straining the wrists.
• Aero bar position: For bikepacking and ultra cycling, aero bars can be useful to vary positions and relieve muscles. However, they should be adjusted to avoid overworking the arms and shoulders.

PRO Tip: For triathletes and ultra-endurance cyclists, the handlebar position should be slightly different. Triathletes will prefer a lower and more aggressive position to maximize aerodynamics, while ultra-cyclists will opt for a higher position for comfort over long distances.

Bike fit is an essential component for any cyclist wanting to engage in bikepacking or ultra cycling. By following these PRO tips, you can not only improve your performance but also prevent injuries and fully enjoy your long cycling adventures.

Remember that every cyclist is unique, and consulting a bike fit expert for personalized adjustments can be beneficial. Investing time in a proper bike fit can make the difference between a pleasant ride and a painful experience. Happy riding!

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Cet article Expert advice: 3 PRO recommendations on bike fit for bikepacking and ultra cycling est apparu en premier sur BikingMan.

Bikepacking, the adventure that combines cycling and minimalist camping, is gaining popularity among travel and adrenaline enthusiasts.

Laos, with its picturesque landscapes and varied roads, is a prime destination for bikepackers. However, to make the most of this experience, having the right setup is crucial. This article will guide you through the essential elements for an optimal bikepacking configuration in Laos.

What’s the best bikepacking configuration for Laos ?

      1. Choosing the right bike
Laos features a variety of roads, from dirt tracks to paved roads. A gravel bike or MTB equipped with wide tires (at least 40 mm) and good suspension will provide the comfort and stability needed to tackle these different surfaces. A sturdy frame that can handle heavy loads without compromising maneuverability is also recommended.

        2. Gear configuration
The roads in Laos are characterized by numerous elevations. A setup with a 36 chainring in the front and an 11-34 cassette in the back is advised for steep climbs. Even for light and experienced cyclists, this combination reduces the effort required for ascents.

        3. Braking system
Disc brakes are essential in Laos due to the steep descents and often wet weather conditions. Unlike rim brakes, disc brakes maintain their efficiency in the rain, offering consistent and reliable braking power.

         4. Bags and storage
For optimal balance and effective weight distribution, use a frame bag combined with a large saddle bag (e.g., the Ortlieb 17.5 liters). This setup allows you to carry all necessities without overloading the front of the bike, which is crucial for maneuverability.

          5. Pedals and clips
MTB clips are recommended as they are durable and allow comfortable walking when needed. Some road segments might require walking, and these clips facilitate the transition between pedaling and walking.

           6. Lighting
Visibility is crucial, especially in the forested areas of Laos. Ensure your front and rear lights are rechargeable via a power bank and carry spare lights. Two rear lights will ensure your visibility in case one fails.

            7. Hydration
Carry two 1.5-liter water bottles. Laos has many sources of potable water and small shops in villages, allowing you to refill regularly.

              8. Clothing
To stay dry and comfortable, bring two sets of jerseys and bib shorts. This allows you to change daily and stay dry despite potentially frequent rain. Don’t forget an effective rain jacket and shoe covers to avoid getting soaked.

            9. Communication
Laos offers good 4G coverage even in remote areas. A local SIM card with a data plan is essential to stay connected and access emergency services if needed. It also allows you to keep in touch with loved ones.

           10. Additional Equipment
Bring a small speaker or earphones to enjoy music and avoid loneliness during long cycling days. This personal addition can significantly improve your morale and overall experience.

Laos is a dream destination for bikepacking enthusiasts, offering breathtaking landscapes and exciting challenges. With the right setup – an appropriate bike, optimized gears, reliable brakes, balanced storage system, sufficient hydration, suitable clothing, and good communication – you’ll be ready to tackle this unique adventure.

Prepare well, be ready for tropical weather, and fully enjoy this enriching bikepacking experience across Laos. Safe travels and happy adventures on the Laotian roads !

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