JUNE TRAINING HINTS

The Etape is no longer months away - it is weeks away! Soon we are sitting in those starting pens in the early morning waiting for the signal to go! Then we will be hurtling along with thousands of others at over 18mph, drawn along by the huge peloton, heading towards the mountains - those climbs and descents! After 30Km we will be settling down to that steady pace that will see us through those kilometres of French countryside towards the volcano region, then scaling Puy Mary, that volcanic dome with gradients rising to 13%, 15% and finally 17%, before the exciting descent, aiming to finally reach that ancient hill top town of St Flour, with its streets lined with spectators.

I’ve never cycled that far before... (quote from a leading cyclist after last year’s Etape) ...not many of us had till recently! I’ve been receiving encouraging and inspiring emails from people who have done 100 miles for the first time, who have done the Etape distance at an average of over 19kph, and from one reader who has done 148 miles at an average of 19mph! Look out Lance - there may be some more professionals on the way! Personally though I shall feel very pleased if I complete the course in the time limit this year!

So - if you get a chance (there are more important things in life than cycling!) get some more long rides in before the end of June! If you are repeating a distance you’ve done before, try to do it a bit faster, or over a more hilly terrain. If you’ve read the May training hints, you will know a bit about pacing. At this stage in the year, don’t be afraid to exceed your ideal paced speed for the distance. It will get you that much fitter, and give you more idea of what you are able to achieve. You will also get a more accurate idea of the best pace for you during the Etape. If the higher speed exhausts you too quickly, you will know to go a little slower in the Etape! Whatever speed you go at in the Etape, there will still be plenty of people going at a similar speed to slipstream!

I’ve forgotten how hard mountains were... (Quote from a previous tour champion after he dropped out of the Etape) ... no it’s not the one you are thinking of! ... Don’t be caught out! This year we will be tackling four climbs between 3 and 5 miles long. Fortunately, most of them are not particularly steep (3.5%, 4.7% and 6%), though near the top of Puy Mary there is a short section of 17%! Get some practice on the mountains if possible, or at least the hills! If you live in East Anglia or somewhere else flat, try and get a trip to Wales if possible if you are not lucky enough to be able to try out a few mountains on the continent.

Climbs of this length are mainly a matter of climbing at a manageable power. If your bottom gear is reasonably low, your cadence will be reasonable (above say 50rpm) and you wont have to produce excessive torque. You will also be able to stay seated most of the time (standing on the pedals occasionally for a change of muscle use, and for the really steep bits). Breathing in time with your pedalling may also help.

So you’ve been practicing your group riding ready for riding with thousands of others? If not there are still events such as Audaxes between now and July! I’m planning to do a couple! See http://www.audax.uk.net/ for details - there may be an Audax near you! You don’t even have to be a member to enter one of these long distance cycling events - and they are an all time bargain! You may even get change from £5!

Riding behind another rider will save 25% of your energy. Riding behind a bunch may save you 40% of your energy! This is very useful with 150 miles to go! Riding slightly to one side of the rider in front will loose you little of this advantage, and is probably a lot safer if something causes them to brake suddenly. In a group riding situation, most riders will adopt a steady riding speed, avoiding sudden manoeuvres such as swinging to one side without indicating. Those that don’t may learn a few more international swear words!

The Dangerous bits are the exciting bits ... but please don’t be one of those who go plunging off the edge of the road, skid off on gravel, or hit another rider! Fortunately, such incidents are quite rare, and a little thought should prevent them altogether. Look out for gravel, and discarded items as you descend, try not to cut in on other riders, and don’t stop or manoeuvre too suddenly if riders are close behind you. I did once, and learned a number of Italian swear words very quickly! It is also best to take a calculated path round a curve rather than leaving it to chance. This skill is well worth practicing.

Slipstreaming while descending needs extreme care, as unexpected things do occasionally happen. If a cow walks out into the road, the rider in front of you may react rather suddenly! Something similar happened to me once.

Descending is a skill that I’ve still not completely mastered, though I ‘ve found hints such as taking the racing line round a curve when it is safe to do so, braking gently before a bend rather than on it, keeping the pedal on the inside of the curve at the top of its travel useful. Sticking your inner knee out to provide a bit more turning power on a tight corner also helps. I’ve also found attention to what’s ahead is more useful than fear!

What should you take with you to the Etape? Apart from a bike of some sort (tandems, trikes and even recumbents have all been sighted!) it is compulsory to wear a hard crash helmet and carry two inner tubes. The rules say nothing about tyre levers and a pump, but I suppose they might be useful accessories to the inner tubes! If the weather happens to be hot, a well ventilated crash hat is a good idea. Theoretically, a light coloured or reflective one will stay cooler.

Other tools depend on what you think you may need, though three or four Allen keys cover almost everything on a modern racing bike. A tool for tightening cleats is not a bad idea either. A loose cleat is rather worrying! Most riders use a small tool pack mounted below their saddle, but the choice is of course yours.

Don’t forget a couple of large water bottles!

Clothing

Personally I think a lightweight waterproof is essential. Descents are extremely cold if you are hot and sweaty from climbing, and it starts to rain (or even snow!) The 2 degree temperatures of Ventoux and the 7 degree temperatures of Tourmalet are unlikely this year with maximum altitudes of only around 1500 metres, but it is well to be prepared. Light weight gloves may be useful in cold descending conditions, and you may also need an extra layer if cold mountain weather sets in.

If the weather is like that of the last two Etapes, it should be a pleasant ride! Last year the temperatures were in the mid to high 30s, then dropped to British summer temperatures on the day of the Etape!

At last - the Etape is in sight! Lets make the most of the remaining time to train!

But don’t forget the more important things in life!