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)

Support the Podcast

Join The Ridership 

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, 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 jump in, I do need to thank pillar performance for their support of this episode. Pillars of sports, micro nutrition company. Who's developed products that intersect between pharmaceutical intervention and sports supplements for athletes. As I mentioned previously, I'm really thinking about my overall health and wellbeing this year.
**** - (): Trying to make some changes from a lackluster 2023.
**** - (): My nighttime routine and sleep has become a crucial part of being able to perform my best pillars. Triple magnesium is informed by leading heart rate variability researcher, Dr. Dan Pluse and used by many high performing athletes. Pillar has recently signed on as the official micronutrition partner of Israel, premier tech. It has been integral to my end of the day routine. 30 minutes before sleep.
**** - (): I mix in one scoop of pillar's triple magnesium powder into a glass of water to help guarantee my body spends as much time. In REM and deep sleep as possible. Pillar uses a high dose of glycinate magnesium. Activating the parasympathetic nervous system. And ensuring you fall asleep. And stay in that restorative sleep phase longer and longer. I've been tracking my HRV data each morning and it speaks volumes as to what pillar triple magnesium is doing for my recovery, higher HRV and more closely linked REM and deep sleep cycles on top of that. I feel better. More rested and recovered. If you'd like to try pillar today, head on over to pillar performance.shop. For us listeners, you can head to the feed.com/pillar and enter the code Craig for 15% off. That's Craig C R a I G for 15% off all first-time purchases. Would that behind us, let's jump right in to my conversation with Stefan.
[00:03:22 ] - ():  Stefan Barth: Stephane, welcome to the show. Hi, Greg.
[00:03:25 ] - ():  Craig Dalton: I'm excited to get you, to know you a little bit better and learn more about the book you wrote Ultra Cycling and Bikepacking, All You Need to Know. As we were talking about offline, I think it's a very interesting journey where many of us honor are on as cyclists from starting to do gravel events, starting to do longer gravel events, getting interested in bikepacking.
**** - (): And I think as the sports evolve and the science of training evolves, it's super interesting to have a discussion with someone like you has thought a lot about. Ultra cycling, how to train for it. You've thought so much about it that you've written a book
[00:04:03 ] - ():  Stefan Barth: about it. Yeah. And glad that it got translated into English.
**** - (): So more and more people are able to read it now. So I'm really looking forward to our chat.
[00:04:15 ] - ():  Craig Dalton: Yeah, it's so maybe that's a good point to let's, let's set the stage where you located and maybe follow that on by where did you grow up and how did you discover cycling in the
[00:04:25 ] - ():  Stefan Barth: first place? Okay. Yes, I'm from, from Germany and I'm located in Frankfurt here.
**** - (): And yeah, so the book is about ultra cycling and bike packing. And that actually is where I started my cycling career. So it was like always. I was, I was driven to the, to the longer, longer events. And even when I started cycling as a teenager, it was always, okay, I want to go the, for the 100 kilometers to the town that is a little bit farther away.
**** - (): Uh, most of my friends, they were not able to reach these towns even by the bus. And I was feeling very, very cool just to be able to go there by bike. And somehow this, this got my addiction to long distance cycling starting and yeah, it developed from that. So. I'm probably a young starter, so I think it was like with 14 years that I did my first free day ride and yeah, then it escalated quickly.
[00:05:29 ] - ():  Craig Dalton: And did you ever get drawn into kind of more traditional bike racing or was touring and long distance riding always your true love? Yeah, only
[00:05:38 ] - ():  Stefan Barth: for a short time. I had like a triathlon time. So I had a couple of years when I was more doing Ironman distance triathlon races. And that was the time when I got more professional in cycling as well, because I got more, yeah, I focused more on competitive cycling.
**** - (): And during that time I did a couple of criterium races, but it never really catched me, so it's not, yeah, it was not to my taste to, to ride in a, in a bunch and to always, uh, have this fear of, of, of a crash and I'm not the, the guy made for speed, but rather for, for long stretches and to, to feel like the, the exhaustion creep into your legs.
**** - (): But. Because of the duration and not because of the intensity.
[00:06:29 ] - ():  Craig Dalton: Got it. And where did your sort of professional life and, uh, a