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. 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.

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.

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.