Etape Training Program

lochindaal

I have recently put together a daily training program to get me through and hopefully completing the Etape. It should be noted I am fairly new to cycling and have never done it seriously before but I felt I needed a program to motivate me.

I have broken the training down into blocks;

* 7 weeks base training
* 4 weeks endurance increase at 60 miles
* 4 weeks hill climbing
* 4 weeks endurance increase at 80 miles
* 7 weeks endurance increase at 100 miles
* 2 weeks taper
* Etape 2009

The excel download file is available from my website on my sig. You may find it useful or maybe it's crap. I would be interested in any feedback.

Slow1972

Where did you get this programme from out of interest?

I'm no expert but I would have thought if you live near some decent long hills you'd want to be making sure a good proportion of your time was spent going up them.

I know a lot of people will say if you pedal hard enough on the flat you can train for the hills, but there's no hiding place on the hills.

I started road biking last Feb and did the Etape. From a purely personal point of view I'd say the thing that helped me most was making sure I did the long ride at the weekend and importantly that it included a lot of climbing. My targets would include total ascent as well as distance i.e 100 mile distance, with 2500m of climbing.

Remember you're looking at doing 3000m of climbing in just under 110 miles this year, and a big chunk of that is right at the end. Reality is when you're on those long steep inclines you won't be able to keep your heart rate down in relatively low zones and still be moving. You need to make sure your training and the effort those sessions reflects the high level effort you're going to have to put in over a prolonged period of time to do the Etape without being swept up by the broom wagon.

Well done for going for it and best of luck - see you there!!!

popette

This book is quite good if you're interested in finding a program to get you ready for the Etape - I liked it because it's the only book I have which goes a more detailed program for completing sportives
http://www.amazon.co.uk/Elite-Performan ... 868&sr=8-1

There is also www.etape.org.uk which gives you monthly tips on the type of training you should be doing

Good Luck - I'm doing it too

ugo.santalucia

It's a strange Etape, very easy until you get to Bedouin, then it's hell. The Ventoux is not the steepest climb in the world, nor the highest col in the Alps, but the combination of 22 Km of climb at 8 plus % and the fact that after Chalet Reynard you can be facing blustering winds as well as temperatures of 40 degrees, make it one of the hardest climbs you can tackle.

Don't know what to suggest, try and do as much climbing as you can, long climbs, or do reps on the same climb, get used to climb and suffer for long periods, because it will take you in excess of two hours to get up there. Try and find your optimal gear ratio and stick to it, something like 39 x 29 or 34 x 25 and remember to have always an emergency sprocket in case your energy runs low

Fascinating mountain, good luck

lochindaal

Thanks for the quick feedback.

I got the info from a mixture of the Lance Armstrong Performance Plan book and from the Cycle Plus sportive training plans from last year.

I am also recovering from double knee surgery which is why I feel i ned to get a good base in.

Thanks for the book tip Popette, I will give it a look.

inseine

You simply can't find the hills in the UK so I'd suggest you need to do some rides that replicate the time x power you'll need to get up Ventoux. I've done it for real and on my i-magic and I think the effort is comperable, if not the same, and more of a similar effort than UK hills. Even if you life somewhere flat you can hour+ rides in a big gear and close to threshold. Hard, but than so is Ventoux!

Toonraid

Not sure about your plan with the info provided, I would have spent a longer time in the base to build a good foundation and aero system - it is also where you should be doing most of your miles as when you start to go into advanced power weeks you will have to reduce duration and increase intensity. Also due to lack of mountains in England I would recommend some Gym work during base followed by a once a week session for rest. PM me if you need more specifics.

lochindaal

Thanks again for the replies

My training plan is at this link http://www.amateuretape.com/wp-content/uploads/copy-of-trainer-log.xls

You will be able to see it is a daily program so I thought my base would be sufficient? I had got to doing 100+miles comfortably before my knee ops in October so I am hoping some latent fitness will still be there.

My initial thoughts had been to have about 12 weeks doing 100+ hilly miles before the Etape. Working that back meant going from 0 in january to 100miles by the end of March which i though was unrealistic.

inseine - what sort of power figures do you get from the i-magic for going up Ventoux? And I guess what is your weight to make a rough comparison of what's required.

inseine

I've not done the full climb yet (possibly never will!) on the turbo but the average speed corrolates well with my 'real' time. I don't know how accurate it is but I usually do 40mins or so at 210 watts. My threshold was tested at 240 many years ago so it sounds about right. I'm 58kgs.

liversedge

The record for an ascent of Ventoux from Bedoin is 56'59 set in the 99 Dauphine time trial.

I believe anything under 1:45 is considered good and most weekend warriors should aim for breaking 2 hours.

singlespeedexplosif

liversedge wrote:

The record for an ascent of Ventoux from Bedoin is 56'59 set in the 99 Dauphine time trial.
.

55:51 set in the 2004 Dauphine, isn't it?

liversedge

Damn. You're right.

singlespeedexplosif

Always.

Toonraid

lochindaal wrote:

You will be able to see it is a daily program so I thought my base would be sufficient? I had got to doing 100+miles comfortably before my knee ops in October so I am hoping some latent fitness will still be there.

My initial thoughts had been to have about 12 weeks doing 100+ hilly miles before the Etape. Working that back meant going from 0 in january to 100miles by the end of March which i though was unrealistic.

I think your plan is a bit lop-sided, you will tire yourself out before the etape. I would spend a bit more time in base i.e. 12 - 16 weeks building up the miles followed by 8 - 12 weeks of advanced training where you reduce the hours slightly but increase the intensity, i.e. if you start with a 90 min ride as your longest ride in week 1 of your training and just add 15% to that ride every week you will end up with a 5.5 hr ride at the end of week 12 of your base and that with 2 recovery weeks in between so you can reach 100+ mile in 12 weeks.

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neeb

I've done it for real and on my i-magic and I think the effort is comperable, if not the same

Is it really comparable? I did it recently on my fortius, which was bloody knackering and did actually feel like an achievement. I'm not doing the etape, but I'm thinking of taking a short holiday to the alps sometime in the spring or summer and trying some of those big hills for the first time, possibly Ventoux. I can't help thinking that the real thing must be a lot more difficult, not just because of the weather but also all of those other things that the trainer can't simulate, e.g. the fact that you are actually on a slope and not just on the flat in your livingroom with increased resistance. On real hills you are fighting against gravity all of the time as you know it will defeat you if you don't keep the momentum up.... It would be reassuring to know that doing it on the trainer is genuinely good practice for the real thing!

inseine

Power is power. if you do it on the turbo you should be able to do it for real. Infact I think you be more motivated in reality. Of course Ventoux is a very hard climb but I think it is the sort of hill most people can do if they take there time. I certainly saw a mixed bag or bikes and cyclists (including a woman on a shopping bike). You'll love it!

neeb

Power is power. if you do it on the turbo you should be able to do it for real. Infact I think you be more motivated in reality. Of course Ventoux is a very hard climb but I think it is the sort of hill most people can do if they take there time. I certainly saw a mixed bag or bikes and cyclists (including a woman on a shopping bike). You'll love it!

Great, thanks. I suppose where the turbo comes in (assuming it isn't way out in terms of accuracy) is helping you to work out how hard you can push it. It would be good to get as good a time as possible while at the same time avoiding the risk of exploding half way up.... I know that on the turbo I have to aim for a slightly lower average wattage / HR on Ventoux to survive the whole 22km, compared to what I can sustain for a 9km climb on a similar average gradient (especially because Ventoux has some steep short stretches towards the summit).

When do you reckon the best time of year is for the weather? Late spring or early autumn perhaps?

inseine

having only climbed Ventoux once I'm far from the right person to ask! There is loads of info on other forums. I went in August when it was 38° in the day so I made sure I was at the top by 11.00. Also the flies are supposed to be very anoying in the forested section in the afternoon if it's hot. I think you've got to chose the day and not just the time of year. It's pretty variable weatherwise.

liversedge

I did it early July 2007, it was a hot day but the forest gives you shade, above the forest the wind keeps you cool. I'd hate to do it when the weather is a bit chilly. i.e. anytime before May.