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

02/13/24 • 50 min

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:

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, Craig Dalton, a lifelong cyclist who discovered gravel cycling back in 2016 and made all the mistakes you don't need to make. I approach each episode as a beginner down, unlock all the knowledge you need to become a great gravel cyclist. **** - (): This week on the podcast, I've got the great pleasure of welcoming author and coach Stefan Barth. He's the author of a book called ultra cycling and bike packing. All you need to know that was recently translated from German to English. It's a very deep technical book. About ultra cycling and these long distance events. Highlighting how different the training. Preparation and otherwise competing successfully the events. Needs to occur. **** - (): Stefan noted that in his preparation for ultrasonic. Recycling events. While he could cobble together a number of resources, podcasts, videos, et cetera. There was no singular location. That highlighted insights and philosophies and training methodologies. That he could find. So he sat on a journey to create the, this book. They look forward to jumping into the conversation with Stefan. **** - (): Okay. Before we ...

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)

Support the Podcast

Join The Ridership

About the Guest(s):

Episode Summary:

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:

Previous Episode

Time Bicycles CEO Tony Karklins discusses the brand's journey and new gravel models

In today's episode, we interview Tony Karklins, the owner of Time Bicycles. We discuss Tony's journey in the bike industry, from working in a bike shop to becoming a distributor and eventually acquiring Time Bicycles. Tony shares insights into the evolution of the bike industry, particularly the impact of carbon fiber technology. He also talks about the acquisition of Time Bicycles and the company's focus on manufacturing and innovation. The conversation then shifts to the new gravel models introduced by Time Bicycles for 2024 and the unique features that set them apart. Tony explains the importance of staying true to the Time brand while catering to the evolving needs of the market. He also discusses the future plans for Time Bicycles, including expanding manufacturing in the United States.

Time Bicycles

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Automated Transcription, please excuse the typos:

About the Guest:

Tony Karklins is the owner of Time Bicycles, a storied brand in the cycling industry. With over 40 years of experience in the bike industry, Tony has a deep understanding of the market and has played a significant role in the growth and development of various bike brands. He started his career in a neighborhood bike shop in the early 1980s and went on to become a bike shop owner. Tony then ventured into distribution and agent deals with European bike brands before joining Orbea as the managing director of the Americas. After his time with Orbea, Tony acquired the Guru Bicycle Factory and later acquired Time Bicycles from the Rossignol group. He is now focused on expanding Time Bicycles and bringing manufacturing back to the United States.

Key Takeaways:

Tony Karklins has over 40 years of experience in the bike industry and has played a significant role in the growth and development of various bike brands.
Time Bicycles is a storied brand in the cycling industry, known for its high-performance carbon fiber bikes.
The acquisition of Time Bicycles by Tony Karklins was driven by the desire to acquire the company's manufacturing capabilities and continue the legacy of the brand.
Time Bicycles is focused on innovation and manufacturing, with a particular emphasis on resin transfer molding technology.
The introduction of new gravel models for 2024 reflects Time Bicycles' commitment to meeting the evolving needs of the market while staying true to the brand's identity

Transcript:

[TRANSCRIPT]

**** - (): time_bicycles _ jan 19, 2024 001_riverside

[00:00:00] - (): Craig Dalton: Tony, welcome to the show.

**** - (): Tony Karklins: Thank you very much. Thanks for inviting me. Uh,

**** - (): Craig Dalton: as, as a fan of the sport and someone who's been around the sport from my bike shop days in college till now, I'm excited to talk about Time Bicycles. It's such a storied brand in the industry. And having spoken to you a little bit offline, your journey to get there, I think is going to be fascinating for the listener to learn about.

**** - (): Craig Dalton: And ultimately we want to talk about the new gravel models you've got for 2024. Sounds great. Where do you want to start? Let's start off just by a little bit of your background. Where are you located and how'd you get into the sport of cycling and what led to you working in the bike industry? All

**** - (): Tony Karklins: right.

**** - (): Tony Karklins: I, uh, I live in Little Rock, Arkansas. You know, Arkansas is the new hotbed of cycling globally now. So, uh, I've been in the bike industry here for about 40 years. I started to work in the neighborhood bike shop in the early eighties. Became a bike shop owner in the mid 80s, and I ran 2 retail stores here until 99, 2000.

[00:01:00] - (): Tony Karklins: It's almost made it 20 years in bike retail here, and I decided that I wanted to stay in the bike industry, but I was kind of done with retail. I'd taken my turn there, and so I started traveling to the European trade shows. Looking for bike brands that were established in Europe that maybe needed help in the United States.

**** - (): Tony Karklins: Um, and did a few small distribution and agent deals with some, you know, really neat, small artists and Italian brands and kind of 1 deal led to the next. And then, uh, late 99 or early 2000. I was introduced to this brand that I had never heard of. And no 1 in America had at that time was called. And it was a tiny little, uh, BASC company that was moving out of kind of mass production bikes, and they wanted to get into high performance, and they wanted to get their brand on the Tour de France, and they wanted to see if they co...

Next Episode

Trek Travel Introduces Epic Gravel Tour from Provence to Girona

This week on the podcast we welcome Thomas English from Trek Travel to discuss the Provence to Girona gravel tour. Thomas shares his personal experience growing up in the Camargue National Park and how he discovered his love for cycling. He discusses the inspiration behind the Provence to Girona tour and the unique landscapes and cultural experiences that participants can expect. Thomas provides a detailed overview of the nine-day trip, highlighting the diverse terrain, cultural differences, and the sense of adventure that comes with gravel cycling. He emphasizes the importance of local expertise and the immersive experience that Trek Travel provides for its guests.

Trek Gravel Trips

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About the Guest(s):

Thomas English is a guide for Trek Travel, a company that specializes in guided cycling trips. Based in Lyon, France, Thomas grew up in the Camargue National Park and developed a love for cycling at a young age. He has a background in field medical engineering but decided to pursue his passion for cycling and guiding. Thomas has been working for Trek Travel since 2019 and has guided numerous trips, including the Provence to Girona gravel tour.

Episode Summary:

In this episode, Craig Dalton interviews Thomas English from Trek Travel about the Provence to Girona gravel tour. Thomas shares his personal experience growing up in the Camargue National Park and how he discovered his love for cycling. He discusses the inspiration behind the Provence to Girona tour and the unique landscapes and cultural experiences that participants can expect. Thomas provides a detailed overview of the nine-day trip, highlighting the diverse terrain, cultural differences, and the sense of adventure that comes with gravel cycling. He emphasizes the importance of local expertise and the immersive experience that Trek Travel provides for its guests.

Key Takeaways:

The Provence to Girona gravel tour is a nine-day point-to-point cycling adventure that takes participants from the south of France to Catalonia, Spain.
The trip offers a diverse range of terrain, including salt flats, vineyards, pine forests, and limestone rock formations.
Participants will experience the cultural differences between the French and Catalan regions, including language, cuisine, and architecture.
The tour provides an immersive and authentic experience, with opportunities to interact with locals, visit historic sites, and enjoy the natural beauty of the landscapes.
Trek Travel focuses on building relationships with local partners and creating a supportive and enjoyable experience for guests.

Notable Quotes:

"Gravel in many ways has an adventurous spirit. It takes you off the road and allows you to explore quieter and more remote areas." - Thomas English
"Cycling is a universal language, but the culture and use of bikes can vary between regions. Gravel cycling allows you to experience the local culture and landscapes in a unique way." - Thomas English

Automated Transcription:

[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, Craig Dalton, a lifelong cyclist who discovered gravel cycling back in 2016 and made all the mistakes you don't need to make. I approach each episode as a beginner down, unlock all the knowledge you need to become a great gravel cyclist. **** - (): Yeah. This week on the podcast, we welcome Thomas English from Trek, travel to the show. To talk to us about a new gravel tour they're doing from Two Jarana. The trip looks absolutely amazing. So super excited. To dig in with it and learn more about it and how it came to be. Truck travel since our last conversation with them on the podcast. Has really gone deep on gravel travel, building out several new trips this year, including one in the black Hills of South Dakota. An ACIAR ago to the Dolomites trip in Italy, as well as this To Jerome and a trip that we're going to be digging into today. **** - (): I had a great experience. In 2022 on my truck travel trip to Jarana and was doing everything I could to join this trip in April. I don't think this particular one's going to happen. Because of some other commitments, **** - (): . But I'm pleased to have this conversation with Thomas. So you can learn more about it. **** - (): before we jump in, I do need to thank this week sponsor. **** - (): A G one. The last few weeks, I've been talking a little bit more about my sleep routine, but today I want to talk about age one and my morning routine. Taking...