MARCH TRAINING HINTS

March is here – the evenings are getting lighter – and the Etape is getting nearer!

What would be suitable training target for March?

Distance

This will depend on your fitness so far! The target distance on the February training page was 50 miles. If you have not done a 50 mile ride yet this year, now is the time! If you have already done a 50, a 75 mile ride is a good target.

When tackling a distance for the first time, you may want to stop for morning coffee, lunch and afternoon tea! On your second ride of a similar distance, you may wish to extend the times between stops, and add a few more hills. On the third ride of a comparable length, try adding more hills and start pushing your speed.

As you continue to train over long distances, at sustainable rates, you may find that you become more efficient at utilising body fat. There is a comprehensive article on this topic in the March Cycling Plus Magazine.

Short training Rides

It is worth finding a convenient 5, 10 or 15 mile road circuit near you. Most of us lead busy lives, so it is good to make use of an odd hour you may have available to train on such a circuit.

It is worth keeping a record of your average speed round your circuit – to encourage yourself and give yourself a target to beat.

Indoor training   

If you have access to a gym, or a turbo trainer with a power meter, a good level to train at is 150W to 200W. Later in the year I plan to publish a detailed course analysis, but this will be about the level of effort you will need for those climbs in the etape.

Your fitness level may be calibrated from your heart rate at particular power levels – see the fitness calculator.

Hills

Hill climbing ability is vital for this year’s Etape. The best way to prepare for it is with plenty of hill climbing! Last month we looked at improving your hill climbing ability by raising your anaerobic threshold, and at pacing your climbs.

Better than hill climbing – practice riding up mountains if possible! This is possible even in the UK – in parts of Wales for example. There are a number of rides on my events page  which fit into this category, both in the UK and abroad – feel free to join us!

If you live in a flat area, riding continuously at your maximum sustainable speed is a good substitute for hill climbing, particularly in a high gear. This particularly true when training for an event where the climbs are several miles long, as on long climbs most climbing is done in the saddle rather than standing on the pedals. To compare speeds and powers see the training for mountains on the flat page.

In any case, a good training regime will include weeks of flat riding, hilly riding and mountain climbing.

Group Rides

On rides as long and strenuous as the Etape, it is vital to save energy. If riding at speed, slip streaming other riders saves between 25% and 40% of your energy for a given speed! Quite a saving!

Safe slipstreaming is a useful art to learn. It is now easier to find suitable events, such as Cyclosportives and Audaxes. There is probably a cycling club near you – if the local racing club is initially a bit on the fast side, try contacting your local CTC group. It is likely that by May or June you will be riding with your local racing group, or at least getting fit trying to stay with them!

Training Frequency

My usual guide line is two to three training sessions a week. However this does depend on the length and intensity of your training sessions. A five mile spin every evening would not be excessive, but a long intense ride every day might be!

Feeling exhausted after a ride is Ok if you feel happy about it, but don’t forget to allow your body to recover and become stronger! Maybe one week in four you will need to push yourself extra hard to new levels of achievement, but equally it is worth easing off occasionally to allow full recovery. On a cycling holiday you may want to attack those mountains on most days, but an odd easy day and lighter training when you get home may also help. It is of course a very individual matter.

I hope you find some beautiful routes to train on – if you let me know your favourite route I may publish it!

Enjoy your training!