The Etape du Tour is nearly upon us! Its time for a more detailed look at the epic event that we are attempting!

You are about to attempt:

• A 120 mile bike ride

• Over the Pyrenees!

• With two huge mountains on route:

Soudet: 1540m, with 1000 meters of climb

Bagargui: 1327m, with 700 meters of climb

Plus several other climbs!

You are about to ride over 50 miles of torturous windy mountain roads!

In addition:

This year there are two elimination points. They are situated after each mountain – and after the food stops have slowed you down! You will need to average 18KpH or more to avoid being eliminated.

If you have been following the training program, you will have:

• Done rides of 100 miles or more in a day.
• You will have climbed hills or even mountains.
• You will have practiced riding in a bunch.

If not, you’ve got about a month to go to practice these things! Personally, I have done very little peloton (bunch) riding this year, so will need to do some more soon. I’m also polishing up my descending technique, and working on increasing my climbing power and speed on the flat in view of the time limits.

Many of you will be able to average 15mph or more on undulating terrain over distances greater than the first 36 mile undulating section. Many of us will be able to climb a 7% gradient at around 5 - 7mph. A quick analysis of the course shows that at these speeds it will still be a race against elimination. It is therefore useful at this stage to find a pleasant undulating course near you, about 35 miles long to practice on. If you are working, perhaps you may have enough time in the evenings to try this. Measure your average time, and try to improve it. Drawing a graph of your average speed for successive rides should provide encouragement!

Similarly, if there are any long hills available, practice some hard ascending.

At the end of June and in early July you will need to find a fast, comfortable speed for that is sustainable, but that comes later when you have reached your maximum fitness.

The second elimination point is particularly tricky, as there are two ascents with a around 10% average between the elimination points. Even before the first elimination point there is a short section of 15%. Hill climbing practice is therefore particularly useful (as is a low bottom gear!).

Studying the IGN map of the area (no 69 Pau – Bayonne) reveals a few interesting things. Firstly the undulating section for the first 36 miles has an average upward gradient of typically 1.4% to 2.2%. This would normally slow things down a bit, but with 8000 other riders to slipstream, it should not be too bad!

The descents look narrow and twisty on the map, so care will be needed. By the time we reach this section, riders will have thinned out a bit though. Special care will be needed if the roads are wet.

Mountain weather is always unpredictable. Rain and low temperatures are a sometimes real problem, even in July. With the proximity of the Atlantic, rain is more likely, especially on the seaward side of the mountains – the descents! It is very important to carry a light weight waterproof layer – remember you do not have a team car to supply you with any extra clothing needed!

While climbing you will be generating at least 600W of waste heat. It may even exceed a 1000W. You will get hot, and sweat. While descending, you will be generating a negligible amount of waste heat. Your accumulated sweat will cool you. There will be a high wind chill effect. Air temperatures may not be far above zero, though with maximum altitude this year is 1500 meters, and the moderating effect of the Atlantic, temperatures should not be too extreme. The choice of whether to take an extra lightweight layer with you in the back pocket of your racing jersey is up to you! Gloves are important – your hands may go numb while descending otherwise if temperatures are low. Operating brake levers on fast descents with numb hands is not really to be recommended! If you do carry extra clothing (where’s that team car?) it is worth considering that it is easier to keep your legs warm by moving them while descending, but it is harder to keep your upper body, arms and hands warm.

On the other hand, it may be pleasantly warm like last year, when it probably did not fall below 18 degrees even on the mountain tops, or it may be up in the 30s centigrade like the Galibier year (1998), when spectators were hosing down grateful passing cyclists to cool them! Be prepared!

Even a couple of percent loss in body fluid causes performance to drop, so it’s worth carrying plenty of water.

Maybe people would like to co-operate with lifts.

Conventional wisdom is that you should taper down your training in the week before the event. There is probably a lot of sense in this, as it enables you to build up your reserves.

However, for many of us, the week or so before the Etape will be the first time we see a mountain, so do take full advantage of this. Results have shown that this really pays dividends (as long as you don’t really over do it!)

I’m looking forwards to the Pyrenees already!