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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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.

• Website : bikingman.com
• Instagram : bikingman_ultra
• Facebook : bikingmanultra
• Strava : / strava  

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