Training for Ultra Cycling and Bikepacking: Insights from Author and Coach Stefan Barth

In this episode, host Craig Dalton interviews Stefan Barth, author of the book "Ultra Cycling and Bikepacking: All You Need to Know." Stefan shares his journey into ultra cycling and bikepacking, discussing the challenges and unique aspects of these long-distance events. He highlights the importance of sleep, nutrition, and positioning in preparing for and competing in ultra cycling races. Stefan also emphasizes the need for a strong physical foundation and the role of mindset in overcoming obstacles during these demanding events.

Ultra Cycling and Bike Packing. All you need to know (Amazon link)

ISBN: 978-3-910501-03-4

Episode Sponsor: Pillar Performance (use code: CRAIG for 15% off)

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About the Guest(s):

Stefan Barth is an author and coach specializing in ultra cycling and bikepacking. Based in Frankfurt, Germany, Stefan has a passion for long-distance cycling events and has participated in races such as the Race Across America and the Transcontinental. With a background in medical fitness coaching, Stefan combines his knowledge of training, nutrition, and mindset to help athletes prepare for and succeed in ultra cycling events.

Episode Summary:

In this episode, host Craig Dalton interviews Stefan Barth, author of the book "Ultra Cycling and Bikepacking: All You Need to Know." Stefan shares his journey into ultra cycling and bikepacking, discussing the challenges and unique aspects of these long-distance events. He highlights the importance of sleep, nutrition, and positioning in preparing for and competing in ultra cycling races. Stefan also emphasizes the need for a strong physical foundation and the role of mindset in overcoming obstacles during these demanding events.

Key Takeaways:

• Ultra cycling and bikepacking require a different approach to training compared to shorter races. Factors such as sleep, nutrition, and positioning become crucial in ensuring success.
• Sleep strategies vary depending on the duration of the event. While shorter races may not require sleep, longer races necessitate planned sleep breaks to maintain physical and mental well-being.
• Nutrition plays a vital role in sustaining energy levels during ultra cycling events. Experimenting with different foods and finding what works best for individual digestion is essential.
• Positioning on the bike is crucial for efficiency and energy conservation. An aggressive position, combined with flexibility and mobility training, can improve performance and reduce energy expenditure.
• Building endurance for ultra cycling involves training at or just below threshold levels for extended periods. Long intervals of 20-30 minutes at high intensity can help increase the ability to sustain effort near threshold.

Notable Quotes:

• "Just because it's possible to push through doesn't mean it's fun. Cutting off sleep is a sure way to get rid of the fun." - Stefan Barth
• "Your base or your fundamentals are always a good physical condition. That's what you really need to finish those events." - Stefan Barth

Automated Transcription, please excuse the typos:

 [TRANSCRIPT]
**** - (): .
[00:00:00] - ():  Craig Dalton: Hello, and welcome to the gravel ride podcast, where we go deep on the sport of gravel cycling through in-depth interviews with product designers, event organizers and athletes. Who are pioneering the sport
**** - (): I'm your host,