Mind Over Miles: The UK Ultra Cycling Blueprint
When you hear "ultra," your mind likely jumps to the pounding rhythm of running shoes on a rugged trail. But the world of endurance extends far beyond footfalls. Enter ultra cycling: a discipline where the road stretches into infinity, and the challenge is as much mental as physical. Forget short bursts; we're talking hundreds, even thousands, of kilometres, pushing humans and machines to the absolute limit. This isn't just a long bike ride; it's an exhilarating adventure into the depths of endurance. And right here, in the UK, a landscape of rolling hills, dramatic coastlines, and unpredictable weather, the spirit of ultra cycling thrives.
Picture yourself embarking on The TransEngland, a journey that spans the entire width of the country. Each pedal stroke narrates a story of diverse landscapes, a tapestry woven from the rugged beauty of England. Or envision yourself conquering Scotland's iconic North Coast 500 (NC500), a route that whispers tales of wild winds and breathtaking vistas, a true test of endurance against the elements. Whether racing against the clock in a local 24-hour time trial or taking on the challenging GB Divide, which leads from Land's End to John O'Groats primarily off-road, the UK offers a surprising array of ultra cycling challenges.
Kit: Your Mobile Command Center
These adventures require more than physical prowess; they need a meticulous approach to your kit, a mobile command centre designed for survival and efficiency. Picture yourself meticulously packing each item, knowing that every piece plays a vital role in your journey. This preparation is not just a task, it's your key to empowerment and readiness for the challenge ahead.
In ultra cycling, your kit is your lifeline. It's not just about comfort; it's about survival and efficiency. To help guide you through this critical process, we've compiled a list of our recommended kits for training and that all-important race day.
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Endurance road or gravel bike (depending on terrain)
Comfortable saddle (tested on long rides)
Optimised gearing (consider a wide-range cassette)
Robust puncture-resistant tyres, consider going tubeless?
Aerobars (for added comfort on long stretches)
Bike computer (with GPS navigation)
Front and rear lights (high-powered, with spare batteries or ability to charge on the move)
Bell is often overrated, but for more populated routes, it is essential!
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Moisture-wicking base layers (short and long sleeves)
Cycling jersey and shorts/bib shorts (multiple sets)
Windproof and waterproof jacket and trousers
Thermal jacket and tights
Cycling gloves (lightweight and thermal)
Cycling socks (multiple pairs)
Cycling shoes (comfortable for long distances)
Overshoes or shoe covers (for cold/wet conditions)
High visibility vest for inner city routes, your waterproof jacket can always double here.
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GPS device, as mentioned above (with pre-loaded routes)
Power bank (for charging devices)
Headtorch (for off-bike tasks)
Phone (in a waterproof case)
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Multi-tool
Tire levers, spare inner tubes and patch kit (if not going tubeless)
Chain tool and spare chain links
Pump or CO2 inflator
Zip ties and duct tape
Spare cleats.
A small amount of wet lube.
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Water bottles (min 2-3 each able to carry at least 500ml) or a hydration bladder pack
For electrolyte tablets or powder sachets, we recommend a mix of PH1000, PH 1500 and Carb & Electrolyte Mix (see below for why)
Real food (sandwiches, nuts, dried fruit, bananas)
Water purification tablets (if needed)
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First-aid kit, including blister plasters, such as the Mini-Adventures First Aid Kit
K-Tape is used for chaffing hotspots and Vaseline or lubricant.
Sunscreen and lip balm
Chamois cream
Toothbrush and toothpaste
Small towel
Identification and emergency contact information
Cash and cards.
Sleeping bag liner, lightweight sleeping bag, bivvy bag. (if sleeping out). You could also consider carrying an Emergency Bivvy Bag in case the worst should happen.
Fuel and Hydration: Sustaining the Engine's Fire
Like any ultra-endurance endeavour, Ultra cycling is a constant battle against depletion. Imagine it: mile after mile, hour after hour, your body burning through its reserves. This is where a strategic fueling and hydration plan comes into play, a critical component for your performance and survival. You are in control of your success in ultra cycling, starting with your responsibility for fueling and hydration.
Fueling: The Science of Sustained Energy
Forget the idea of simply eating when you're hungry. Ultra cycling demands a proactive approach and a calculated intake of carbohydrates, electrolytes, and other essential nutrients. Like putting petrol into a car, you are fuelling for the miles ahead, not what you’ve already covered.
For most ultracyclists, this means consuming 80 to 90 grams of carbohydrates per hour. Check out our Precision Fuelling Taster Pack to experience our recommendations to keep you going!
The key is to find the right balance between the amount, timing, and source of carbohydrates. For most ultracyclists, this means consuming 80 to 90 grams of carbohydrates per hour. Experienced riders with well-trained guts might even push beyond 90 grams. Remember, the more carbohydrates you can effectively process, the better your performance—provided you avoid gastrointestinal distress.
Timing is equally crucial. Don't wait until you're feeling weak or lightheaded. Begin fueling early and consistently, maintaining a steady stream of energy. For shorter ultra events, energy gels and chews might suffice. But for longer, multi-day adventures, real food becomes essential. Think energy bars, bananas, pastries, jam, and peanut butter sandwiches. These options are digested more slowly and offer a welcome change from sweet gels, and can help reduce the risk of GI issues. Following a long day in the saddle, ready-to-eat or freeze-dried meals, like those from Base Camp Food, can be a game-changer.
Feeling overwhelmed? Creating a fuelling strategy can be difficult, especially when there’s so much to think about. We work with ultra endurance athletes to make all of this make sense, providing Personalised Fuelling plans to fuel their adventure. We take into account everything; your race, the environment and altitude, your fueling experience and most importantly, your unique physiology to inform our plans.
Hydration: The Delicate Balance of Fluids and Electrolytes
Sweat is your body's natural cooling mechanism, but it also depletes electrolytes, especially sodium. Simply chugging water can lead to dangerous hyponatremia, a condition caused by low sodium levels. The average person loses around 950mg of sodium per litre of sweat, yet most hydration supplements contain only about 300mg. This imbalance can lead to fatigue, muscle cramps, and decreased performance.
A strong electrolyte supplement, such as PH 1000 tablets or PH 1500 sachets, should be considered to combat this. But for a truly personalised approach, consider sweat testing, like TrailMed's Personalised Hydration plan. By analysing your sweat composition and calculating your sweat loss, we can create a tailored hydration strategy that accounts for your individual needs.
Understanding your sweat rate outside the lab allows you to determine exactly how much fluid and electrolytes you need per hour. This data can be used to plan your hydration strategy at aid stations and ensure you carry the correct amount of fluids between them.
Here are some top hydration tips:
Water: Carry enough water to last between aid stations. Practice drinking while moving and understand your sweat rate.
Electrolyte Drinks: Replenish electrolytes and provide additional energy. Consider pre-mixing your drinks or using electrolyte tablets.
Hydration Packs/Bottles: Know the volume of your chosen system and how often you need to refill. Practice drinking while moving.
A fuelling and hydration strategy should work in harmony rather than being considered as two separate plans to minimise the risk of bonking and dehydration.
Training Tips: Building your engine
To stick with our earlier analogy, our body is like a car, kitted out to cover loads of miles, be really efficient with fuel and be reliable… but all with the right training.
The most important part of the car, being the engine. We want a super efficient engine, that will run for a long time and is powerful enough to cover the work we need it to. The size of our engine is our VO2max, and the bigger the VO2max, the more work we can get through. We can increase our VO2 max through a balanced training plan that works at easy, medium, and hard intensities.
Training for your Ultra Event doesn’t have to be on the Watt Bike or circling your house! Check out some of Team TrailMed enjoying themselves on a Glorious Gravel event.
3 Tips to Give You That Extra Edge
Back-to-Back Days: Train your body to perform under fatigue by doing long rides on consecutive days.
Night Riding: Practice riding in the dark to acclimate to limited visibility and fatigue challenges.
Mental Toughness: Ultra cycling is as much a mental game as a physical one. Practice mental strategies like visualisation and positive self-talk.
Thriving, Not Just Surviving
Ultra cycling isn't about simply finishing but embracing the challenge and pushing your limits. It's about finding that inner strength to keep pedalling when your body screams for rest. It's about the adventure, the camaraderie, and the sense of accomplishment that comes from conquering the impossible.
So, the next time you hear "ultra," remember it's not just running.
It's the open road, the endless miles, and the unwavering spirit of the ultra cyclist.
Go forth, explore, and get into the zone!
High intensity training (Zone 5)
High intensity sessions such as intervals are a great way to push your VO2max and elicit important adaptations, specifically in your heart and muscles. Short (seconds) and prolonged (mins) intervals are an important tool and should be a staple in every plan. Although important, high intensity sessions should only make up around 30% of your total training load. We also need to spend time elsewhere to build the best engine possible.
Prolonged speed (Zone 3)
We can add some sessions focusing on the middle gears to complement our work in the lower and top gears. These sessions aim to help us sustain power for more extended periods. Here, we strive to cover short to medium distances in good time.
Long rides (Zone 2)
Here’s where you’ll spend a lot of your training time, building the foundations of the engine. With the top end taken care of, zone 2 training builds our engine’s capacity through all of the lower gears, making us efficient with using fuel but also making sure we can still get through a lot of work. To build the most efficient engine possible will take time, consistency and patience.
A secret tool:
Cross-Training (running, swimming, and rowing) can complement your cycling training and provide variety to your training schedule.
