1. Skipping biomechanical preparation

• The importance of bike fitting: The first mistake is neglecting proper bike positioning, including cleat, saddle, and handlebar adjustments. Poor alignment can lead to knee pain and tendinitis.
• A participant’s story: Axel recounts the example of Gustavo, a well-trained rider who had to drop out of BikingMan Peru due to untested shoes and cleats. He recommends a biomechanical assessment with an expert to ensure comfort and performance.

2. Not testing clothing in real conditions

• Risks of untested gear: Axel highlights that an unsuitable bib short or outfit can cause severe irritation, especially after several days of intense effort.
• A concrete example: Georgina’s experience at BikingMan Taiwan, where she had to abandon due to a new, untested bib short, underscores this point. Axel advises using anti-chafing creams to reduce irritation, particularly in hot or humid climates.

3. Lack of mechanical skills

• The importance of repair knowledge: A mechanical issue (puncture, bent derailleur, worn brake pads) can force a rider to quit if they lack the skills to fix it. Axel recommends attending repair workshops to learn how to handle mechanical problems.
• Simple equipment: Choosing a bike with minimal complex technology simplifies on-the-go repairs. Experienced cyclist Laurent Boursette suggests prioritizing simplicity to reduce stress in case of technical issues.

4. Poor GPS navigation skills

• Learning to use GPS: Many cyclists use advanced GPS devices without proper testing. Axel warns that a poorly used GPS can cause confusion and lead to withdrawal.
• Resetting your GPS: Knowing how to reboot your GPS and clear old routes is essential to prevent glitches. This preparation helps minimize stress and maintain focus during the race.

5. Neglecting hydration and nutrition management

• Understanding nutritional needs: Axel emphasizes the importance of knowing your calorie and hydration requirements before the race. Proper hydration is critical for avoiding dehydration and maintaining energy levels.
• Planning energy refuels: Carry a 1.5-liter water reserve and test your nutritional needs during training to prevent energy crashes or hunger during the race.

6. Failing to ensure visibility and avoiding the “ninja effect”

• Wearing reflective gear: Cyclists dressed in black without adequate lights are referred to as “ninjas.” Axel reminds participants that nighttime visibility is crucial. Adding reflective stickers or extra lights ensures you are easily seen by other road users.
• Managing equipment battery life: Knowing how long your light batteries last and regularly checking that front and rear lights are working helps maintain safety and visibility at night.

7. Mismanaging lighting systems

• Comparing light options: There are two main lighting options: battery-powered and dynamo lights. Axel explains that there’s no one-size-fits-all solution, but understanding your light’s battery life and whether it can recharge during the race is key.
• Carrying backup lights: Backup lighting is crucial in ultracycling. Axel shares a story from a reconnaissance trip in Laos where he ended up in total darkness in the jungle. He recommends having a headlamp as an emergency light to reduce stress in case of failure.

8. Poor pacing at the start

• Starting too fast: A common mistake is starting the race at a cyclosportive pace. Axel reminds riders that BikingMan is an endurance event, not a speed race, and starting too fast can lead to early fatigue that’s hard to recover from.
• Tracking performance: Using a heart rate monitor or power meter helps manage pacing effectively. Axel advises monitoring heart rate to avoid overexertion early on, maximizing the chances of finishing strong.

9. Failing to anticipate the unpredictable and accept mistakes

• Accepting mistakes: Ultracycling events like BikingMan expose participants to unpredictable challenges (weather conditions, mechanical issues, fatigue). Axel emphasizes that mistakes are inevitable and learning to rebound and manage them is key.
• Training in tough conditions: Preparing for extreme situations (rain, snow, cold) and rough terrain helps build mental resilience. Axel shares Jason Black’s experience of facing freezing temperatures in Corsica without adequate clothing, illustrating the importance of preparing for the unexpected.

In conclusion, these 9 common mistakes serve as important reminders for successfully completing an ultracycling race. By avoiding these pitfalls, you’ll approach your race with greater confidence and efficiency, reducing the risk of having to quit.

Good luck!

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Cet article The 9 most common ultracycling mistakes according to Axel Carion est apparu en premier sur BikingMan.

BikingMan is an incredible adventure that pushes the physical and mental limits of participants. However, even the most seasoned cyclists can make mistakes that compromise their performance.

Here are the nine most common mistakes I’ve observed during the 14 BikingMan races we’ve organized, and how you can avoid them to succeed in your event.

9 erreurs les plus fréquentes du BikingMan

       1. Inadequate biomechanical preparation

The first common mistake is related to biomechanical preparation. Many athletes do not properly test their equipment, especially the cleats of their shoes. Poor adjustment can lead to knee and Achilles tendon pain, potentially causing tendonitis. To avoid this, it is essential to have a bike fitting to find the best position on your bike and to test your cleats several times before the race. A striking example is Gustavo, who, despite being in excellent physical condition, had to abandon the race due to poorly adjusted new shoes.

       2. Untested clothing

Wearing untested clothing is another frequent mistake. BikingMan races require 50 to 120 hours of effort, and unsuitable clothing can cause severe irritation. It is crucial to test your clothing, especially your shorts, before the race. Also, use chamois cream to reduce friction. Georgina, a regular participant, had to quit a race due to untested new shorts, even though she was in perfect physical condition.

         3. Lack of mechanical knowledge

A significant number of participants lack basic knowledge to repair their bikes. Knowing how to replace a tube, derailleur, or brake pads is essential to avoid unpleasant situations during the race. Participate in repair workshops offered by bike shops to learn these basic skills. Keeping your equipment simple can also reduce the risk of mechanical issues.

         4. Insufficient mastery of onboard technologies

Navigation devices like bike GPS are essential, but only if they are well mastered. Do not buy a new device just before the race without knowing it perfectly. Learn to use your GPS, reset it, and manage the recorded routes to avoid issues during the race. Several athletes, like Jean-Paul, were baffled by technological bugs, threatening their participation.

          5. Inadequate hydration and nutrition

Knowing your hydration and nutrition needs is crucial. Train to understand how many calories you burn and how much liquid you need. Dehydration and poor nutrition are common causes of withdrawal. BikingMan races require 1.5 liters of water to ensure sufficient liquid autonomy. Test your refueling strategies before the race.

           6. Lack of visibility

Safety is paramount. Many participants are not visible enough, especially at night. Wear reflective clothing and use front and rear lights. Know the autonomy of your lights and check their operation regularly. Do not be a “ninja” invisible to drivers.

           7. Inadequate lighting management

There is a debate between battery-operated lights and dynamos. Regardless of your choice, it is essential to know the autonomy of your lights and always have a backup solution, like a headlamp. This can make the difference between continuing and abandoning in case of light failure at night.

             8. Poor effort management

Many participants start the race too quickly, as if it were a sportive. It is vital to manage your effort to avoid exhaustion. Use a power sensor or heart rate monitor to control your pace and avoid the red zone. Proper effort management will allow you to endure the race distance.

              9. Not preparing for the unexpected

Even with the best preparation, mistakes and unforeseen events can occur. Be psychologically prepared to face difficult weather conditions, mechanical problems, or navigation errors. Ultra cycling involves anticipating the unpredictable and knowing how to bounce back from setbacks. Experience is also built by learning from your mistakes.

Participating in a BikingMan is a demanding but highly rewarding adventure. By avoiding these common mistakes and preparing adequately, you will increase your chances of success. Remember to test your equipment, train under various conditions, and master your gear. Good luck and see you at the starting line soon!

By arming yourself with these tips, you will be better prepared to face the challenges of BikingMan and fully enjoy this unique experience. Remember, every mistake is a learning opportunity, and every challenge overcome will make you stronger for future races.

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Cet article Expert advice: 9 common BikingMan mistakes est apparu en premier sur BikingMan.

1. Causes of injuries: Understand and anticipate

• Overtraining: The primary cause of injuries in long races is sudden overload that the body hasn’t yet adapted to. Issues such as patellar syndrome or Achilles tendon pain often stem from a rapid increase in effort or intensity.
  To prevent this, follow a slow and steady training progression, gradually increasing workload and intensity to allow your muscles and tendons to strengthen sustainably.
• Bike positioning: Neck and back pain are often caused by improper bike adjustments (e.g., cleat alignment, saddle height). Proper adjustments are essential to reduce strain and ensure optimal comfort.
  Caution: Never change your bike setup just before a race without testing it for several months. Your body needs time to adapt to these changes to prevent discomfort.

2. Preparing with tailored training

• Test your equipment in real conditions: The key to avoiding overuse injuries or irritation is to test your equipment in real-life scenarios. Plan intensive training weekends (“shock weekends”), with two to three consecutive days of riding to test your bike, bib shorts, saddle, and other gear.
  These tests help identify potential discomfort, adjust your setup, and validate your endurance capacity before the race.
• Gradually increase volume: Adapting to ultracycling involves progressively increasing your mileage and elevation gain.
  If your weekly training volume is limited, start with shorter sessions and gradually increase them, especially by incorporating elevation gain to strengthen your muscular and cardiovascular preparation for the race terrain.

3. Responding to injuries: Strategies and recommendations

• Active rest over complete rest: When an injury occurs, complete rest is rarely necessary unless you have a fracture. In most cases, active rest—gentle movement of affected muscles and tendons—is recommended to maintain mobility without worsening the injury.
  For example, with tendinitis, reintroduce gentle movements to gradually strengthen the injured area and stimulate healing. Seek guidance from a professional to ensure proper rehabilitation and avoid complications.
• Listen to your body: Pain and fatigue are the most reliable indicators of your body’s state. If pain persists or you feel unusual fatigue, reduce training intensity to avoid further injury.
  Taking three to four days of rest won’t negatively impact your preparation; on the contrary, it allows your body to recover and regenerate more effectively.

4. Practical tips for physical and mental preparation

• Maintain confidence and motivation: Injuries can be opportunities to better understand your body and adjust your approach.
  By viewing an injury as a lesson in listening to your body and practicing patience, you’ll strengthen your mental and physical preparation for future challenges.
• Plan recovery periods: Recovery is an integral part of ultracycling preparation. Respect your body’s signals and schedule recovery breaks to prevent injuries and optimize progress.

These tips for injury prevention and management in ultracycling, based on Axel and Adeline’s experience, provide a comprehensive approach to optimizing your preparation and minimizing injury risks during long races.

Remember, the key to sustainable success is a gradual approach where listening to your body and adapting are essential to safely achieving your goals.

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Cet article Managing injuries during ultracycling races: Prevention, response, and recovery est apparu en premier sur BikingMan.

Participating in ultramarathon events is a significant challenge. These competitions test not only your physical endurance but also your mental resilience.

However, even the most prepared athletes can face injuries. Knowing how to manage these injuries can make the difference between giving up and succeeding. Here are some expert tips for managing an injury in ultradistance events.

How do you manage an ultracycling injury ?

Understanding the Origin of Injuries

In general, injuries in ultradistance events occur for two main reasons:

• Overtraining: A rapid and excessive increase in training load can overstress muscles, tendons, and joints.
• Positioning Error: A poor position on the bike or ill-fitting shoes can cause cervical pain or tendinitis.

Injury Prevention

Before addressing injury management, it is crucial to talk about prevention. Here are some tips to minimize the risk of injury:

• Gradual increase in training load: Avoid sudden peaks in training load. Gradually increase the intensity and duration of your sessions.
• Proper equipment: Ensure your bike is well-adjusted and your shoes are comfortable and suitable for your feet.
• Listening your body: Learn to recognize the early signs of fatigue and pain. If you feel discomfort, reduce the intensity or take a rest day.

Quick Reaction

In case of injury, a quick reaction is essential. Here are the steps to take immediately after an injury occurs:

• Active rest: Contrary to popular belief, complete rest is not always the best solution. Maintain light activity to avoid stiffness and loss of mobility. For example, if you have an arm injury, continue to gently pedal on a home trainer.
• Ice and compression: Apply ice to the injured area to reduce inflammation and use compression to minimize swelling.
• Elevation: If possible, elevate the injured part to help reduce swelling.

Consulting a Specialist

If the pain persists, it is essential to consult a healthcare professional. A doctor or physiotherapist can provide an accurate diagnosis and specific recommendations for your recovery. They can also suggest rehabilitation exercises to strengthen the injured area and prevent future injuries.

Gradual Resumption of Training

Once you have started to heal, it is important to resume training progressively. Here are some tips for a safe return to training:

• Systematic planning: Develop a resumption plan that includes gradual increases in the intensity and duration of training sessions.
• Muscle strengthening: Incorporate specific muscle strengthening exercises for the injured area to restore strength and stability.
• Listening to your body: Pay attention to your body’s signals. If the pain reappears, reduce the intensity of training and consult a healthcare professional again.

Importance of Rehabilitation

Rehabilitation is a crucial step to ensure complete healing and avoid recurrences. Here are some key elements to include in your rehabilitation program:

• Balance and proprioception exercises: Improve coordination and stability of the injured area with specific exercises.
• Flexibility: Work on the flexibility of muscles and joints around the injured area to prevent stiffness.
• Endurance: Gradually reintroduce endurance activities to prepare your body for the demands of ultramarathons.

Psychological Management

Managing an ultradistance injury is not limited to the physical aspect. The psychological dimension also plays a crucial role. Here are some tips for managing the stress and frustration associated with an injury:

• Patience: accept that healing takes time. Be patient and avoid rushing your return to intensive training.
• Realistic goals: Set realistic and achievable goals for your recovery. Celebrate each small victory along the way.
• Social support: Surround yourself with people who understand your situation and can offer moral support. Joining support groups or consulting a sports psychologist can also be beneficial.

Managing an injury in ultradistance events requires a holistic approach that includes prevention, quick reaction, consultation with specialists, gradual resumption of training, and special attention to rehabilitation and psychological management. By following these tips, you can not only overcome an injury but also emerge stronger and better prepared for your future ultramarathon challenges.

Remember that every challenge is an opportunity to learn and grow, and the key to success lies in patience, perseverance, and listening to your body.

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Cet article Expert advice: How to manage an Ultramarathon injury est apparu en premier sur BikingMan.

Cet article Parasports and BikingMan est apparu en premier sur BikingMan.

In the demanding world of endurance cycling, every detail counts. Clément Clisson, a distinguished athlete, and Axel Carion, an explorer and cycling enthusiast, share their tips for excelling in this sport.

Whether you are a beginner or an experienced cyclist, these nine tips will help you push your limits and achieve your goals.

9 tips from Clément Clisson with Axel Carion

     1. Plan your race strategy

Clément emphasizes the importance of preparing a well-defined strategy before each race. This includes managing rest periods, nutrition, and hydration. According to Clément, meticulous planning optimizes energy and prevents unexpected fatigue.

     2. Prioritize sleep

Sleep is crucial for recovery and performance. Clément recommends sleeping at least two to three hours per night during long races. Axel highlights that even short naps can make a significant difference in mental and physical recovery.

    3. Adapt your training

Clément and Axel advise adapting your training to your goals and personal needs. Working on power and strength is essential, but it is equally important to get used to cycling long distances with limited sleep.

      4. Manage your nutrition

Proper nutrition is fundamental to maintaining a good performance level. Clément recommends consuming complex carbohydrates for sustainable energy and proteins for muscle recovery. Axel adds the importance of staying hydrated and consuming electrolytes to avoid cramps and dehydration.

      5. Listen to your body

Every athlete is unique, and it is crucial to listen to your body to avoid injuries and exhaustion. Clément emphasizes recognizing signs of fatigue and taking breaks when necessary. Axel adds that training to feel and understand your limits is essential to push them further.

      6. Use technology wisely

Technological tools, such as heart rate monitors and power meters, can greatly improve your training and performance during races. Clément recommends using these devices to track your progress and adjust your strategy in real-time. Axel also insists on the importance of not becoming too dependent on technology and trusting your sensations.

      7. Work on your mental strength

Endurance cycling is as much a mental challenge as it is a physical one. Clément advises developing a mental routine that includes visualization and relaxation techniques. Axel adds that managing stress and staying positive and motivated are crucial skills for success in this sport.

      8. Experiment and learn from your failures

Mistakes are part of the learning process. Clément and Axel encourage cyclists to experiment with different strategies and learn from their failures. Each race is an opportunity to discover what works for you and to adjust your techniques accordingly.

       9. Join a cycling community

Being surrounded by like-minded people can be an invaluable source of motivation and support. Clément and Axel recommend joining clubs or cycling groups to share tips, experiences, and encourage each other. The community can also offer opportunities for group training and friendly competitions.

Endurance cycling is a demanding discipline that requires meticulous preparation, both physically and mentally. By following the advice of Clément Clisson and Axel Carion, you can improve your performance and achieve your goals, whether you are a novice or a veteran cyclist. Plan, listen to your body, use technology wisely, and always stay positive and motivated. With dedication and a strategic approach, you can push your limits and excel in this exciting sport.

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