MAY TRAINING HINTS

It is May - the Etape is drawing near - and the distances are far!! How on earth are we going to manage that huge distance?

SHOCK

Some competitors had assumed that they would not get places, and were shocked to learn in the last few days that they have a place in the Etape! Some special hints for those “in a state of shock” later!

ECONOMY

I expect you have watched those champions on the TV giving it all they have got as they reach the top of the last col in a Tour de France stage. Sheer power and effort - inspiring! Have you seen them mid race though? “Power, sweat and effort” are not good descriptions! “Economy” is a more accurate description! There they are sheltering behind the others, slipstreaming them. In a pace line they will be saving around 25% of their energy. Sheltering behind a huge peloton, they may be saving as much as 40% of their energy! That’s not a bad idea with 100 miles or more of mountains ahead of you!

Power Levels

If you plan to cycle 150 miles over the mountains, riding hard enough to become exhausted in 60 miles may not be a good idea. If you practice long distance riding, you will probably find that there is a speed at which it is possible to cycle all day without exhaustion. However that speed will vary with the terrain. So how do you pace yourself?

It would take a long time to do a sufficient number of long rides to determine your ideal pace. So where do you start? The body is similar in some ways to a car engine - driving a car at maximum revs will get you to your destination fast, but may not do much for the engine. Similarly, cycling at maximum power would result in rapid exhaustion. For a cyclist, your output relates directly to your heart rate, so many riders find a Heart Rate Monitor gives you a useful indication of a suitable level to ride at. There are in fact more accurate methods - keep your eye on this web site!

People vary, but as a general indication, if you ride at between 70% and 85% of your maximum heart rate, you will be riding at about 40% to 66% of your maximum continuous power. You will probably be able to keep to a level somewhere inside this zone for a long time. This is an “economy zone”. A good starting point to determine your optimum riding speed over long distances might therefore be around 50% of maximum continuous power, which is probably about 80% of your maximum heart rate. If you don’t know your maximum heart rate, the usual formula to use is (220 minus your age), though I do know of a more accurate one. Please note that these figures are only a very rough guide, and should only be taken as a starting point to determine your pacing over long distances. If you have trouble at these levels you may need to go to a lower effort level, or you may find them too low for you and revise them upwards! On the Etape, and during training, you may want to push yourself beyond these levels. Let me know your experience! Of course, some riders feel all this is unnecessary rubbish. They may be right!

However, it has been shown that riding at anaerobic levels uses energy at about five times the normal rate, so anaerobic riding should be kept to a minimum during a ride of this length. When riding at anaerobic levels for more that half a minute, your breathing rate will increase continuously until it reaches its maximum rate. You then develop an oxygen debt, and it takes a while for your breathing rate to return to its normal level.

EQUIPMENT

I recently heard from someone who has not got a bike yet (though he has previously cycled over higher mountains than most of us!) Now is a good time to get your equipment together and make sure you are comfortable with it, and that works well. It is getting rather late to think about buying a new bike for the Etape, but if you do, why not go for a lightweight model with a triple chain set? A rigid frame is useful, as it improves stability during the descents. A compact frame tends to help in this respect, though opinions vary.

Fortunately, there is plenty of freedom in the Etape as to what style of luggage you use. A friend did well in the etape when riding with panniers (“to put his sandwiches in”) but the norm is to use a small under seat pack for carrying tools etc. There is a slight safety hazard in carrying tools in your pockets. You are likely to see saddle bags and bar bags along the way, though I would caution against bar bags as they affect the handling on some bikes and have been known to cause severe steering instability known as shimmy during descents.

Two inner tubes are obligatory, and a means of inflating them + tyre levers just might be useful. A hard cycle helmet is compulsory. If you are buying a new one, its is not a bad idea to go with one with plenty of ventilation. It is 25°C in Northern France already!

Clothing

I’ve heard comments that “you don’t need warm clothes in France in July”. This is generally true, but not necessarily in the mountains. On Ventoux the temperature dropped to 2 degrees above zero and hailing, and on Tourmalet it was 7 degrees and raining. The mountains this year are not as high, but there is still snow on top of Puy Mary as I write. In 1996, an alpine stage of the tour was cancelled due to snow in July. That year the weather was bad enough a few days before the Etape for there to be a risk of exposure on Cote de Anastaise, though it is only 1100 meters high. It is therefore essential to carry a windproof waterproof layer (a light weight one will do). Having a long sleeved layer in reserve may also a wise precaution (as long as its not too heavy). It is also useful to take some full finger gloves to France with you (I know you wont believe that unless you did the 2000 Etape or the 2001 Etape!) It is of course a compromise between protection against possible bad weather and keeping the weight you carry down. With a little careful packing, the spare clothing will fit in the rear pocket of your cycle jersey. It is also possible to strap spare clothing to the frame (only to find that it has blown away when you need it..!)

Food

Human biology is not well adapted to digesting food and exercising hard at the same time. However, you need between 6000 Calories and 9000 calories to do the Etape - two or three times your normal daily energy requirements. One answer is to eat plenty of calories in the days leading up to the Etape - not difficult in France - and to start with a full tank. It is worth experimenting on your training rides, as over eating sometimes has unwanted effects on the digestive system! I find a double breakfast helps too, but it does not suit everybody.

If you use energy bars, it is worth experimenting before the Etape to find out what you like and what suits you. Changing on impulse on the day before the Etape is not recommended!

MILES AND MOUNTAINS

So - at last to the training hints! By now you may have done thousands of miles of training, or at least hundreds. You may have ridden Etape lengths, or no more that 30 miles. You may have been training in the Alps, or have cycled up that 50 foot hill round the corner a few times.

Whatever your state of preparation, you have the same objective as thousands of other riders, from England, Ireland, Scotland, the USA, South Africa, Australia, Norway, Hawaii, Chile and even France! (Sorry if I’ve left you out...!)

We are planning to ride 150 miles, climb around 3000 meters, ride with more than 8000 others, and complete the first 30Km at 30Km/hour. A good training plan should mirror all these elements.

If you have just been shocked by hearing last week that you have a place in the Etape, you will have some busy training sessions ahead of you. Three training sessions a week are recommended, though you may even want to do four or five. Beyond this might be counterproductive. An adaptation of the “micro cycle” method may be appropriate, where you rotate between the different types of training. An example would be:

SATURDAY : Club ride.

SUNDAY : Long distance ride

TUESDAY : Strength ride on some local hills

THURSDAY : 20 mile fast ride

The intermediate days would be rest days. You would gradually increase the length and hilliness of the long rides week by week, and increase your speed on the 30Km fast rides until you exceed the 30kph target. You should decide in advance on some of your targets, setting them at a level appropriate to your initial fitness and experience. A good target is to do a 100 mile ride at around 50% power (you have to decide the level yourself) by the end of May (with maybe three food stops if necessary). By the end of June, if you’ve conquered 150 miles, you will know that you will be able to do the distance!

It is important to have a training program that fits in with the rest of your life in terms of work, relationships and other commitments. With a bit of thought this is probably possible for most people. Remember - though the Etape may be the most challenging event you ever do, you are only doing it for fun!

IF YOU’VE GONE THE DISTANCE

Maybe you have done the training and have already done 150 mile hilly rides. Very few have achieved the 150 mile target yet! There are quite a number of riders who have now exceeded 100 miles at good speeds though. So where do you take your training from there? To ride 150 miles in a day before the event is an achievement in itself and worth working towards. If you have time and freedom to do so, try repeating the distance and improving your performance!

At the very least you will need to stay fit until the event, with one or two good rides a week. If you’ve been keen enough to train that hard already, though, you will want to improve your performance. This may involve riding similar distances at least a couple of times before the etape, maybe over more hilly courses, or perhaps doing the distance in a better time.

If possible you will want to get some practice over the mountains! Also, take the odd hour now and again to polish up that 20 mile speed!

THE CLIMBS

In previous months my training notes have paid most attention to the first 30km, and to the 150 mile distance. The mountains are also worth a thought! The longest climb this year is 5 miles (quite a long way really). The steepest km (that I know of) is 15% at the top of Puy Mary. There is nothing comparable with the 2000 meter climbs and 22km climbs of previous years. But they are still mountains! If you are able to get some training in mountainous terrain in Mallorca, Spain, Italy, Scotland or the Alps you will be in good shape. Even if you are not able to do this, a few days in Wales, Scotland, the Lake District, or Yorkshire will get you in good shape. Local hills such as the Chilterns or Cotswolds are probably an adequate training ground this year, particularly if you attack the hills with gusto when you are training, and more gently on the day (5 miles is a long way remember!). Such training will also answer that perennial question for you as to whether a 39/26 is a low enough ratio for you. Try a 15% gradient and see!

GROUP RIDING

Safety and consideration for other riders are important aspects of the Etape. Important bones have been broken by riders cutting in on others. Also remember that the rider in front may stop unexpectedly because he sees a cow in the road (it has happened!) or even an unexpected water tap on a hot day (I did that once.... sorry who ever you were behind me).

It is therefore useful to practice group riding with others before the event.

Slipstreaming is important, but in a large bunch it is usually safer to ride slightly to one side of the rider in front - your thinking distance may be six feet if you are going at 20mph - and that’s before you apply your brakes! Don’t let that put you off bunch riding though - just be alert and take care. That 25% to 40% of energy is worth saving, and most riders are aware and well behaved.

I am always impressed with the safe standards of riding in the Etape, despite the huge numbers of riders. Take care though!

ENJOY YOUR TRAINING!

I encourage you to put together a training plan that suits you (and your family!), hit some hills or mountains, and get in those long distance rides. Don’t forget the wealth of Audaxes and other events that are great for training. And fill in that odd hour with a 20 mile fast ride.

Whew! I’m exhausted from just thinking about it!

See you on the Etape (I hope!)