JANUARY 2004 TRAINING
DREAM ON....
You've dreamed the dream ... you want to do a stage of the tour de France ... ride in the tyre marks of your cycling heroes ... maybe even beat them!
Now is the time to decide if you want to live the dream!
What is ahead if you decide to do this year's Etape du Tour? Battling over those cols you know about. Riding with thousands of others from all nations will be a real experience. But what is the reality of the Etape du Tour this year?
If you do decide that you want to have a go, and you are lucky enough to get a place, some preparation may help...!
Where do you start?
There is only one answer - where you are! Some competitors have recently taken to a racing bike, and have just done their first 50 miles. Others are vetran triathalon riders looking for a new challenge. Whatever your background, there is much to learn. Training will be essential, even if you are Miguel Indurain or Greg Lemond!
So here are some training hints
January Training
Traditionally, January is a time for long steady rides, gradually building up the distances, as the weather allows. This will improve your endurance, and increase the amount of fat use use as fuel, as distinct from glucose. Not a bad thing after all that Christmas dinner! This will increase your range.
Depending on your starting point, gradually build up your mileage. Surprise yourself with the distances you do! Speeds at this time may be quite low - perhaps 12 to 15mph. Later on you will be building up that speed ready for the bunch start.
The main difficulty this year will be the distance - nearly 150 miles - so you will probably need to work on that. This does not mean doing 100 miles on 1st January, but rather gradually increasing your range. This year it is preferable to practice over moderately hilly terrain, as that gives you appropriate practice for the real route. The climbs will probably not be as steep as in 2003, and are certainly not as high as Ventoux or Tourmalet, but there will be plenty of them!
If you are relatively new to cycling, even 50 miles will be a long way. If you are able to do weekly rides, a 30 mile followed by a 35 miler, then a 40 miler would be reasonable progress. Average speeds of 12mph are OK. If you are an experienced triathalon rider, you will start at a higher level, but the same principle applies. It helps of course if you make your rides interesting by riding with friends, visting tea shops or relatives or using scenic routes.
January is not really the time for high intensity, anaerobic training. In an event as long as the Etape, nearly all your riding will be areobic anyway, so it could be argued that aerobic training is the most appropriate. Aerobic riding involves riding at a speed which is sustainable over long periods.
Frequency
How frequently you are able to train will depend on your other commitments. It is impossible to exactly quantify how frequently you need to train, but as a very general guide:
Training once a week will maintain your fitnessThis is because training consists of pushing yourself a bit further each time, then allowing the body to adapt during the recovery period. Even the most intensive programs allow at least one days rest a week. I prefer quite a few more!
Note Well..
Keep notes on your rides, recording the distance and anything else you like (routes, conditions, heart rate etc). This will be useful to cheer you up later when you see your improvements!
Training Route
There is one near you - you just need to find it! It is useful to have a range of circuits near where you live if possible. Try to find one of around 20 miles for the odd hour or two that you have spare. If possible it should be undulating though the hills need not be too steep (5% - 10% hills are about right). If it's fairly traffic free, so much the better. It is also useful to have shorter and longer circuits to choose from. Later in the year you will be able to pace yourself round these circuits. Timing yourself at this time of year may be disappointing, but at least it will be encouraging later in the year when you beat your times! A good range of training routes might also include 5, 10 and 35 mile routes as well, to use as oportunities arise.
Training Events
There are plenty of training events going on in the UK - it is just that many of them amost seem to be secret! An organization called Audax organizes regular long distance rides in the UK, open to all cyclists. Last year Etappers almost outnumbered everyone else on some Audaxes! You will find an up to date list of events on this website soon. If you let me know your events, and I'll put them on the list!
Events such as club rides, Audaxes and even charity rides give you an oportunity to practice riding in a bunch, an important skill which is new to many riders.
If you get a chance to go on a cycle training camp, or a cycling holiday, particularly in a mountainous area, this is well worth planning for. If you have a partner, they may need some persuasion unless they enjoy cycling too. Maybe they have an interest such as hill walking, wild flowers, ornithology .. a little imagination might do the trick! Maybe your partner or holiday companions like to cycle normal distances and speeds rather than training for events - you could always take your oldest, heaviest bike, or offer to carry the luggage (or child in a child seat!) on your bike! That way you get some extra training in!
Bad Weather
It is the time of year when global warming becomes less apparant. Though winter weather is often not so bad once you get going, mile after mile of icy rain may not appeal. Falling off your bike on the ice is no fun either. It is a good time of year to forsake lycra for something warmer, or investing in warm cycling gear. A wind proof, rain proof layer is essential on top, followed by a succession of layers underneath, including, if necessary a fleece, cycling jersey and under layer. Warm gloves are also essential. Long cycling leggings help keep the cold out, with another layer underneath if necessary. Overshoes should prevent your feet turning to blocks of ice too quickly.
Or, if you are not a fashion slave, try a shirt, two jumpers, a coat and a pair of trousers! This sensible outfit will risk ridicule at a club run, of course ....
How warm do you need to be? The recommendation of the competitors in the "Idiasport" race across Alaska say that if you are too hot just standing outside without pedalling, you've probably got too many clothes on..... makes sense!
Bad Weather Alternatives
If the weather is too impossible, you could always retreat to the gym, get on your turbo trainer or try the local floodlit cycle track.
Other training areas
The most appropriate way of starting your training is probably in building up your distance. In later months I hope to cover topics such as:
Fitness Test
If during your visit to the gym you decide to take the fitness test described elsewhere on this web site, this may be of use to plot your progress. If you are starting from scratch, you will probably score between 1 and 2 at this stage, or you may find that you are breathing heavily at 150 watts. As you become fitter, your score should rise above 2. If you have been training already, you may find that your score exceeds 2.5. If you have been training regularly for the last few months, the score may be higher.