Ultra-cycling is not simply about covering long distances. It is the ultimate endurance challenge for both body and mind. A recent review (Tiemeier et al., 2024) summarises current findings on ultra-cycling. It becomes clear that this sport is no longer just a niche trend. Here’s everything you need to know about what ultra-cycling really involves, the factors that influence performance, and the exciting research questions that still remain unanswered.
What exactly is ultra-cycling?
Ultra-cycling covers cycling races that either last longer than six hours or cover at least 200 kilometres in one go. This definition comes from the Worldwide Ultracycling Association (WUCA) and is based on similar criteria to those found in ultra-running. The most renowned events range from the legendary Race Across America (RAAM) to the self-supported Transcontinental Race across Europe.
Who takes on such a challenge?
A typical profile of ultra-cyclists has emerged over the years. Most are aged between 35 and 45 and predominantly male. However, the proportion of female participants is steadily growing. Ultra-cycling races have become particularly well established in Europe, with strong representation from Germany, Switzerland and Scandinavia.
Age can be an advantage – at least in ultra-cycling
An interesting fact: the optimal age for peak performance is roughly between 35 and 40. Why is this the case? Experience and a consistent pacing strategy seem to play a crucial role. While younger athletes are more likely to tire quickly or overestimate their abilities, more experienced riders benefit from smarter race planning and a better understanding of their own bodies.
Women in ultra-cycling – Catching up despite the odds
Although the number of female participants is rising, women are still significantly underrepresented in ultra-cycling races. Studies indicate that women tend to lose speed slightly more than men as race duration increases. However, women often have a higher finish rate. One possible reason is that they tend to ride more conservatively from the outset, distributing their energy more efficiently. However, there is still a clear lack of data on female ultra-cyclists, highlighting an urgent need for further research.
Interestingly, the gap between men’s and women’s finishing times narrows considerably when only the top 10 athletes of each gender are compared.
The number one challenge: Energy and hydration
Energy expenditure and calorie intake often do not match up in ultra races. Studies show that a severe energy deficit is the norm. In a race such as the RAAM, participants burn over 40,000 calories – a figure that very few are able to fully replenish during the event.
Hydration management is equally challenging. While the risk of hyponatraemia – a dangerous dilution of the blood caused by excessive fluid intake – is lower in ultra-cycling than in other endurance sports, a well-thought-out hydration plan remains essential. A clear strategy is vital, as relying solely on thirst can lead to performance losses caused by dehydration.
Physical changes
Ultra-cycling quite literally takes its toll on the body. Studies show significant weight loss during long races. Whether this weight loss mainly involves fat mass or also muscle mass remains unclear. Gender differences are likely to play a role here, which is another area requiring further research. A portion of the weight loss can undoubtedly be attributed to fluid loss.
Although participants tend to consume more solid food than in ultra-running events, the energy deficit still tends to be greater.
Inflammation and oxidative stress – the hidden risk
The body is exposed to extreme inflammatory processes during an ultra race, which can persist for days after the event. How these processes affect long-term health is one of the many fascinating questions that future research will need to address.
What we still don’t know – and what research urgently needs to find out
Despite all the existing knowledge, many questions remain:
- Why does peak performance in ultra-cycling tend to occur around the age of 40?
- What is the ideal nutrition strategy for ultra-cycling?
- Which anti-inflammatory measures are genuinely effective without impairing recovery?
- And last but not least: How can we gather more data on female athletes to develop gender-specific recommendations?
Conclusion
Ultra-cycling is far more than just a sport – it is a science in its own right. Current research offers many exciting insights, from optimal training strategies to the perfect nutrition plan. Yet there is still much work to be done. The ultra-cycling community has plenty to look forward to, as the coming years are sure to bring many new discoveries.
Tiemeier et al. Sports Medicine - Open (2024)