Training for the Etape

124

Comments

  • spearmint_wino
    spearmint_wino Posts: 109
    7 weeks to go!

    Seems like the training is paying off. Etape distance is now, well, I won't say easy but at least definitely tolerable with something left in the tank at the end, and long climbing efforts more manageable. Reckon I'm currently the fittest I've ever been in my life!

    How are other forum etapistes faring?
  • Mccaria
    Mccaria Posts: 869
    Very slow start to the year. Picking up now. Did 90 miles with 8000 ft of climbing yesterday and 60 miles with 4000 ft of climbing today. Still haven't got out on the bike I intend taking to the Etape, may give it a quick spin tomorrow if the weather is ok.
  • jet26
    jet26 Posts: 49
    Getting there steadily, nice 53 miles with 6500ft of climbing today. Difficulty is finding long steady climbs - plenty of stuff round here but many climbs are steep (i.e. over 12-15%)
  • davidof
    davidof Posts: 3,117
    I rode the Etape (although starting from Chambery for logistical reasons and missing the Puget climb) on a 34x30 (Shimano 105 10 sp). I used the 30x a bit on le Revard and on, what for me, was the final col (Col du Pres) before descending down to Chambery. Doing it from Annecy I would have used the 30x more on le Revard. The main problem with the Shimano 30x gearset are the mid range gears have some big jumps. I prefer my 8sp x28 gearing.

    The Marmotte is a lot harder than this year's Etape.
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  • alanjay
    alanjay Posts: 363
    Been steadily increasing the mileage but had one of those weeks last week where I just seemed to go backwards and everything was a major effort. Not good with only 7 weeks to go but rather have a dip now!
  • bernithebiker
    bernithebiker Posts: 4,148
    alanjay wrote:
    Been steadily increasing the mileage but had one of those weeks last week where I just seemed to go backwards and everything was a major effort. Not good with only 7 weeks to go but rather have a dip now!

    Me too. I suspect overtraining as I had quite a big week the week before. So the last few days I've taken it pretty easy, just some short (albeit high effort) rides, and some gentle MTB.

    When I feel full of beans again, I'll smash some 100's, but not before!
  • ric/rstsport
    ric/rstsport Posts: 681
    to clarify, you almost certainly haven't been "overtraining". overtraining is characterised by severe drop offs in performance, which can't be explained (hence it's name of unexplained under performance syndrome) and which takes many months too years to recover from.

    what you might have experienced is overreaching where you training a bit harder than normal and feel tired for a few days. you then bounce back and will have found that your fitness actually improves.
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  • bernithebiker
    bernithebiker Posts: 4,148
    Ric/RSTSport wrote:
    what you might have experienced is overreaching where you training a bit harder than normal and feel tired for a few days. you then bounce back and will have found that your fitness actually improves.

    Yep, that must be the one. Let's hope so, eh?!
  • 56mph
    56mph Posts: 70
    spearmint wino wrote:
    7 weeks to go!

    Seems like the training is paying off. Etape distance is now, well, I won't say easy but at least definitely tolerable with something left in the tank at the end, and long climbing efforts more manageable. Reckon I'm currently the fittest I've ever been in my life!

    How are other forum etapistes faring?

    I think it's going pretty well, especially given the late start to the season, and am now definitely feeling fitter, but with only a month to go now is the time that the doubts and fears begin to set in....

    My time-constrained training is built around Sunday sportives and turbo/spin sessions in the week. I've done 6 or 7 sportives this year, most recently the King of the Downs which was the longest (186k) and a tough 7 and a half hours on the bike, helped by being in a group for the first 120k but bonking a bit in the last 20k. Hoping that a shorter Etape route this year will mean less time on the bike so less problems with fuelling towards the end.

    Weight now down to 65kg (from 70kg+) and power is up so hopefully will be able to haul myself over those Alpine cols with my 34x27 to fall back on.
    8) 8)
  • inseine
    inseine Posts: 5,788
    I've done nothing this year that's remotely like the etape so it's going to be a big surprise on the day. I ve been working in paris for 4 months so weekday rides are 40kph+ blasts around longchamp, but never for longer than 2 hours. Weeks are mainly 120km ish group rides. It's not especially hilly round here but I'm not convinced that matters too much (hopefully). I've only done one long ride. 220k. Not too hard but not super fast either.
    http://cyclinganddesign.blogspot.fr/
  • inseine
    inseine Posts: 5,788
    So, nobody training for the etape? :wink:
    http://cyclinganddesign.blogspot.fr/
  • bernithebiker
    bernithebiker Posts: 4,148
    inseine wrote:
    So, nobody training for the etape? :wink:

    Damn right!

    92k sportif today (35km/h), 200k ride planned for next Sunday, then a 130k sportif for 29th June, with various recovery rides, intervals in between.

    The last week will take it really easy, just short, gentle rides, with the odd 5 minute blast. Fly to Geneva on Thursday 4th July.
  • 56mph
    56mph Posts: 70
    Feel really tempted to start tapering now....!
    Did a club ride of London-Brighton-London yesterday which at 200k was the longest distance for me this year. Plan one more sportive next Sunday then just the odd gentle spin.
    Taking the train this year to the Alps as airports are just too much hassle.
  • bernithebiker
    bernithebiker Posts: 4,148
    56mph wrote:
    Feel really tempted to start tapering now....!
    Did a club ride of London-Brighton-London yesterday which at 200k was the longest distance for me this year. Plan one more sportive next Sunday then just the odd gentle spin.
    Taking the train this year to the Alps as airports are just too much hassle.

    Make sure you have a Plan B.

    The French are in striking mood - we've already seen a train and plane one last week, and there'll be more to come.

    Take a driving licence just in case you have to hire a car. (Been there, done that!)
  • markwb79
    markwb79 Posts: 937
    bernithebiker wrote:
    inseine wrote:
    So, nobody training for the etape? :wink:

    Damn right!

    92k sportif today (35km/h), 200k ride planned for next Sunday, then a 130k sportif for 29th June, with various recovery rides, intervals in between.

    The last week will take it really easy, just short, gentle rides, with the odd 5 minute blast. Fly to Geneva on Thursday 4th July.

    Thats some hard training. Have you got some goals for l'etape? Time/speed/placing?
    Scott Addict 2011
    Giant TCR 2012
  • NUFCrichard
    NUFCrichard Posts: 103
    56mph wrote:
    Feel really tempted to start tapering now....!
    Did a club ride of London-Brighton-London yesterday which at 200k was the longest distance for me this year. Plan one more sportive next Sunday then just the odd gentle spin.

    Gentle spinning is not good tapering, reduce the duration of your training but keep the intensity and frequency the same.
  • bernithebiker
    bernithebiker Posts: 4,148
    Markwb79 wrote:
    bernithebiker wrote:
    inseine wrote:
    So, nobody training for the etape? :wink:

    Damn right!

    92k sportif today (35km/h), 200k ride planned for next Sunday, then a 130k sportif for 29th June, with various recovery rides, intervals in between.

    The last week will take it really easy, just short, gentle rides, with the odd 5 minute blast. Fly to Geneva on Thursday 4th July.

    Thats some hard training. Have you got some goals for l'etape? Time/speed/placing?

    Despite the crap weather, I'm quite pleased to have got in much more training this year than last.

    I'd be disappointed if I wasn't in the top 1000, and well chuffed if it was top 500, but we'll see - I'm doing it with an old mate, and although we always used to be fairly equal, I think he hasn't been riding that much lately!
  • markwb79
    markwb79 Posts: 937
    bernithebiker wrote:
    Markwb79 wrote:
    bernithebiker wrote:
    inseine wrote:
    So, nobody training for the etape? :wink:

    Damn right!

    92k sportif today (35km/h), 200k ride planned for next Sunday, then a 130k sportif for 29th June, with various recovery rides, intervals in between.

    The last week will take it really easy, just short, gentle rides, with the odd 5 minute blast. Fly to Geneva on Thursday 4th July.

    Thats some hard training. Have you got some goals for l'etape? Time/speed/placing?

    Despite the crap weather, I'm quite pleased to have got in much more training this year than last.

    I'd be disappointed if I wasn't in the top 1000, and well chuffed if it was top 500, but we'll see - I'm doing it with an old mate, and although we always used to be fairly equal, I think he hasn't been riding that much lately!

    Nice, did you do it last year. I am interested in what people think of it compared to last years Alp etape?
    Scott Addict 2011
    Giant TCR 2012
  • bernithebiker
    bernithebiker Posts: 4,148
    Markwb79 wrote:

    Nice, did you do it last year. I am interested in what people think of it compared to last years Alp etape?

    I just did the Pyrenees and suffered like a dog as it was so cold and wet, and I had nothing to protect me (I didn't even OWN leg or arm warmers then!)

    This year's Etape is obviously not as tough, it's a half day as opposed to a full day, but it will still hurt!
  • Mccaria
    Mccaria Posts: 869
    I did both last year. Pyrenees was definitely longer and harder of the two - it took me about an hour longer, but I was quite knackered by then. The weather in the Pyrenees was bad, but I actually think if it had been a hot day then it would have been worse. That course in 30'C+ heat would have been brutal.

    Last year the weather on the Alpine Etape was "changeable", raining and cool at the start and then it just got warmer then hotter though the course of the day. The final climb up to La Toussuire was bloody awful. It had been a long day, the sun was at its hottest and there was very little shade on the final climb. At every turn in the road you would have a group of cyclists gathered in the shadows, desperately trying to cool off in the minimal shade.

    I think last year's Alpine Etape was harder than the 2013 route (at least I hope so given how little training I have done this year). It started with 2 tough, long climbs and finished with a tough long climb and had more metres of climbing. Weather will always be a factor for pale Anglo-Saxons (in 3 of the past 5 years, the final climb of the Etape has been at 30'C+, Alpe d'Huez, Tourmalet and La Toussuire and was 40'C+ on Ventoux), but my main concern with this year is how they are going to get so many people through the early part of the course. It may require quite a bit of patience at a time when all your nervous energy is telling you to push on !
  • 56mph
    56mph Posts: 70
    Currently 32 deg C in Annecy!
    Weather will always be a factor for pale Anglo-Saxons (in 3 of the past 5 years, the final climb of the Etape has been at 30'C+, Alpe d'Huez, Tourmalet and La Toussuire and was 40'C+ on Ventoux),

    I rode those climbs in previous Etapes and am hoping this year that it won't be quite so unbearably hot as the slopes of the final climb look on the map like they are North-facing.....also the stage is definitely shorter with less altitude.
  • bahzob
    bahzob Posts: 2,195
    Just back from a tour and rode the etape route.

    Wrote some notes/advice on the route here:
    http://mr-miff-on-tour.blogspot.co.uk/2013/06/etape-2013-post-ride-guide.html

    wrt question above " rode those climbs in previous Etapes and am hoping this year that it won't be quite so unbearably hot as the slopes of the final climb look on the map like they are North-facing.....also the stage is definitely shorter with less altitude."

    When I did the ride it was sunny in the high 20s. The last climb is not too bad as large sections of it are through a forest with a fair degree of shade. The forest ends before the finish but by then you are close to the end.

    However the previous climb, Mont Revard, did feel hot, its long and I dont recall getting much shelter.
    Martin S. Newbury RC
  • markwb79
    markwb79 Posts: 937
    bahzob wrote:
    Just back from a tour and rode the etape route.

    Wrote some notes/advice on the route here:
    http://mr-miff-on-tour.blogspot.co.uk/2013/06/etape-2013-post-ride-guide.html

    wrt question above " rode those climbs in previous Etapes and am hoping this year that it won't be quite so unbearably hot as the slopes of the final climb look on the map like they are North-facing.....also the stage is definitely shorter with less altitude."

    When I did the ride it was sunny in the high 20s. The last climb is not too bad as large sections of it are through a forest with a fair degree of shade. The forest ends before the finish but by then you are close to the end.

    However the previous climb, Mont Revard, did feel hot, its long and I dont recall getting much shelter.

    Excellent blog, really interesting. Although you have now got me worried for the first part of the event. I thought the problem might be going to hard/deep over the shorter climbs which I am expecting. But it seems the biggest problem for getting a good finishing time is the congestion at the first part of the event!
    Scott Addict 2011
    Giant TCR 2012
  • bahzob
    bahzob Posts: 2,195
    "But it seems the biggest problem for getting a good finishing time is the congestion at the first part of the event!"

    I really hope that the organisers have thought of this and do something to avoid it. I think with the natural adrenaline rush at the start there will be groups doing 50kph plus on the opening straight then a very abrupt transition to the climb in terms of road speed, width and quality with some speed bumps a bit further on to boot.

    They could neutralise this section and only start timing from the bottom of the first climb. If they don't my approach would be to take things easy, stay on far left side of the road, go wide the "wrong" way round the roundabout then filter into the climb groups. Once into the climb proper things should stretch out though there may also be problems just after the 3km D road marker as the route bears left and goes up to 10% for a short section. This may catch some people on too big a gear out. Once past this part things get a lot easier.

    Good news should be though that once at the top of the second climb the bunch should be well spread out and everyone should be able to find their own pace + a group to work with from then on.
    Martin S. Newbury RC
  • bernithebiker
    bernithebiker Posts: 4,148
    bahzob wrote:
    "Once into the climb proper things should stretch out though there may also be problems just after the 3km D road marker as the route bears left and goes up to 10% for a short section. This may catch some people on too big a gear out.

    All it takes is for one rider to do this and stall and have to unclip, and there will be chaos behind......!
  • markwb79
    markwb79 Posts: 937
    Depends on start numbers but I think I will try and get onto the back of the 50kmph groups! Will keep left by the sounds of your tip, thanks.

    Last thing I want is to be behind on the climb when all the chaos is happening. From what you say about the 10% part, this will be the clipping out problems I would guess.

    Not a fan of neutralizing the beginning, this would just move the problem to the climb instead of some thinning out during the opening 9km.
    Scott Addict 2011
    Giant TCR 2012
  • Mccaria
    Mccaria Posts: 869
    Just checked and Dossards are up
  • inseine
    inseine Posts: 5,788
    Mccaria wrote:
    Just checked and Dossards are up

    Thanks for that. I'm off at 7.30 (dossard 6484, if you want to say hi!). 14000 riders :shock:
    http://cyclinganddesign.blogspot.fr/
  • markwb79
    markwb79 Posts: 937
    inseine wrote:
    Mccaria wrote:
    Just checked and Dossards are up

    Thanks for that. I'm off at 7.30 (dossard 6484, if you want to say hi!). 14000 riders :shock:

    Are there really 14000 riders? I doubt it. I think last year it went up to over 7000 and there was around 4500 riders I thought?
    Scott Addict 2011
    Giant TCR 2012
  • bernithebiker
    bernithebiker Posts: 4,148
    Markwb79 wrote:
    inseine wrote:
    Mccaria wrote:
    Just checked and Dossards are up

    Thanks for that. I'm off at 7.30 (dossard 6484, if you want to say hi!). 14000 riders :shock:

    Are there really 14000 riders? I doubt it. I think last year it went up to over 7000 and there was around 4500 riders I thought?

    A fair few pulled out last year due to the weather.

    But it does seem that the numbers go well into the 13000's, so even given a few dropouts, you'll have well over 12 000 I reckon.

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