Etape/Marmotte on Low-Mileage Training?

Rushie

So I'm thinking of signing up for the Marmotte or something similar but realise I simply can't commit to as much training time away from the family and busy job as I have done in the past. I got through the Etape and Marmotte in previous years on a combination of shorter, harder rides during the week and a longer ride on the weekend, building up to hilly centuries. If I'm going to sign up this year I can keep the weekday rides but need to limit the Sunday ride to 3 hours max. Has anyone here completed a big Alpine sportive on such limited mileage? I guess the trick is to make those 3 hours really hard but I do wonder if it's possible.

phreak

It's possible sure. I've done a number of European sportives on around 8 hours training a week (4.5 during the week/4 at weekend). That consisted of three 1hr tempo sessions on the turbo during the week (15m warm up/cool down), and then a longer ride at the weekend.

Tom Butcher

I'd have thought 8 hours a week was typical for most riders doing the Marmotte.

Lack of long rides at weekends isn't ideal but 3 hours is still a decent amount of time to be out - if the OP could just fit in a couple of 5-6 hour rides in the months leading up I wouldn't see an issue.

twotyred

Fortunately you've got previous experience which your body will have remembered. I think the key will be to try and keep a similar training load to previous years whilst cutting back on the weekend ride. This will require consistency. If you can put in an extra ride during the week or make them a little longer/harder or as you say make the weekend ride nice and hard I reckon you should be OK- just don't miss any sessions. In fact you'll be better prepared than the weekend warriors that do most of their training over two days. I agree with the previous poster that it would be good to get 3-4 hilly centuries in your legs before hand just to make sure.

My training for the last couple of Marmottes averaged out at 8-9 hrs per week.

Rushie

Was half-hoping someone would tell me it couldn't possibly be done which was my excuse to stay on the pies. Guess I'll have to get on with the training now. Dammit.

twotyred

Don't worry about doing lots of climbing unless you have access to a 1000m climb to train on as the hills in this country are too short. Just get some hard 1 hr efforts in at or near threshold.

richa

+1.

The Marmotte is 4x 1:00-1:30 sweetspot efforts with some pootling / descending in between. :twisted:

Learn to love your turbo. Get in plenty of hard mid-week turbo sessions. Do your 3hr efforts at the weekend. In the run up to the big day try to extend these (so you have done a couple of 4, 5 & 6hrs rides).