Etape du Tour 2006 - Training Calendar

A quality training plan will differ greatly for each individual so this calendar is nothing more than a guide for general Etape fitness. To be fit enough for the etape you don't have to officially start training until February/March. For some people starting earlier will only overdo it. The most important thing about doing the Etape, or any other Sportive, is to arrive at the start grid feeling healthy with no injuries. Many people get a little obsessed with mileage and forget to allow time for recovery. Good training is characterised by a rising wave of increased intensity, rest and recovery, increased intensity, rest and recovery etc... If you do not allow time to recover you will become fatigued, leading to a drop in performance. There is also a chance this will lead to chronic injury, infection, stiffness, sore muscles, disturbed sleep, mood swings, irritability, loss of libido, yup,.. we've been there!

This is all about LSDs (long steady distance rides), building up a base of aerobic fitness gradually, and spinning high gears at a cadence between 85 and 95. Keep your heart rate below 65% Max, (even if that means being overtaken occasionally) Do not do TOO many miles here. Longest ride should be 75 miles.

Winter tips - Try and concentrate on a really smooth pedalling action, pulling full circle, using your ears to correct any ‘stomping’ up and down (you will actually be able to hear this if you listen hard). This is also a good time to work on your posture and riding style. Rotate your pelvis forward to create a flatter back (without arching) and try and focus on holding your body weight using your Core muscles, therefore taking the weight off your hands.

For competitive cyclists this is quite a short period as they are on the verge of starting a long and punishing season. If on the other hand you are training for the Etape and just want to peak in July, then you can afford to stretch this period out. This is about gradually building up speed and strength, so you are in effect starting your base mileage again, shorter rides getting longer, but this time at a much greater intensity. These rides should be intespersed with interval training and strength training sessions, and at least two rides a week should involve some good climbing. Longest ride 85 miles.

Climbing Tips - If you don’t live in a very hilly area you can (book a training week with us!) achieve this on a turbo trainer. Chock the front wheel up by about 15 centimetres to simulate the position, and then ride 10 minute intervals at lower cadences 55 – 65. Your HR intensity should be in you climbing zone (this can be found by several methods) We recommend the CTS method. Please email us for more info.

This is where we ramp up the miles and intensity to match that of the Etape. We finally put all three core skills together, Strength, Endurance, and Speed. You mileage should look like the diagram below. Audaxes are a great way of making sure you do the miles on the weekends, and try and stop as little as possible on these rides. You should now be used to taking plenty of fuel onboard and your body will have adapted to burn fat as a main fuel, - undoubtedly you will be close to your fighting weight. Tips – Don’t be too social on Audaxes. You want to use them as training, so push yourself out of your comfort zone and learn how long your body can work at max intensity. On the Etape you will undoubtedly be riding with a higher heat rate than you are used to, but you must ensure you can read yourself. If you are climbing up D’Huez and your off the scale in the first Km you won’t make it without dropping your cadence and slowing your HR. It is a good idea to push yourself, at least once, to the point of ‘The Bonk’, preferable on a friendly Audax. You will know for later your own body’s particular signs that it is near exhaustion, and this will educate you to read the signs before letting it happen again. You certainly don’t want to bonk on the Etape. Did that come out wrong...!?