Hello Everyone !
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!
Find us on:
- Website : bikingman.com
- Instagram : bikingman_ultra
- Facebook : bikingmanultra
- Strava : / strava
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