Etape du Tour 2024: How to Train
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- čas přidán 30. 07. 2024
- Granfondo coaching specialist Marvin Faure presents how to train for the 2024 Etape du Tour. Every cyclist dreams of participating in this prestigious event at least once, but it’s a lot tougher than many people think and if you want to finish, let alone do well, you will need to train and prepare very seriously. Well over a thousand people fail to finish every year: don’t let this be you!
Highlights:
00:00 - 01:25 The 2024 Etape du Tour
02:15 - 04:05 Average speeds in 2023
04:05 - 05:05 Event demands: what does it take to do well ?
05:05 - 06:45 Different cyclists: different plans
06:45 - 11:25 Guiding principles 1-3
11:25 - 12:30 Guiding principles 4-5
12:30 - 16:20 Guiding principles 6-8
16:20 - 18:45 Guiding principles 9
18:45 - 19:15 Periodisation
19:15 - 21:05 Training plan framework
21:05 - 21:57 Adapting the plan
21:57 - 22:56 Preparation phase: objectives
22:56 - 26:45 Preparation phase: on the bike
26:45 - 27:30 Technical skills
27:30 - 31:35 Nutrition
31:35 - 33:20 Preparation phase: off the bike
33:20 - 34:20 Support from Alpine Cols
#etapedutour
#letapedutour - Sport
If you don’t have access to hills or a trainer then aim for long sessions at tempo or zone 3 (out of 5 zones) and gradually increase time at tempo. Do these with intervals to simulate the climb then your rest interval simulates recovery on a descent. I’m training much differently for this years letape because the course is so different. Hill repeats were great for last year but this year it’s big monster climbs so you’re gonna need to be able to sustain zone 3 for a long time.
Good advice Doug. Thanks for commenting.
Hi Marvin, I am planning to participate in the Etape du Tour in 2024 and your video came on my feed. What a surprise to see all this info in one video. Great information.
You got yourself a new subscriber and follower.
Thank you very much: great to hear it was helpful!
Well done Marvin! After my training last year with you I think about you during each of my descent (that is almost every day!) . I go faster and hopefully safer following your advices. Thank you Marvin!
Fantastic! Thank you Christian, that's really good to hear.
Excellent video. Wish I could come to your camps. Rouvy (a cycling app) has Col du Turini and col de La Colmiane which allows you to experience these climbs on your smart trainer. Have you tried this? How often would you do these climbs prior to July?
Thank you Lee - it's a pleasure to read your feedback. I don't use Rouvy so haven't tried the two climbs you mention. Be aware that there are three routes up the Turini and two up the Colmiane so you should make sure you are on the right one. How often to do them on a smart trainer really depends on whether you have access to similar climbs locally or not. I would suggest that doing them virtually 3-4 times is enough to familiarise yourself with them, but of course you could do more if Rouvy is your main resource for climbing.
My biggest issue last year (apart from waking up with a dodgy stomach which threw my fuelling strategy in the bin by the Col de Feu) was the heat, ive heard people say it was anywhere between 40 & 46 at times on the Ramaz by the afternoon. Do you have any tips for heat acclamation for those of us who simply dont experience such temps
I was not eally suffering from the heat last July, but I live in the French Riviera and did, on purpose, a lot of training at mid-day prior to the etape du tour. May be come one week earlier and train at mid-day in Nice area before the Etape du Tour.
@christianphoenix1917 I'd love to, but it's already costing a few arms & legs just coming for the weekend of the event. I'm hoping my June trip to Mallorca this year is a bit warmer than last year and provides some hotter conditions than last year - was brilliant temp but not hot enough for heat acclamation
Hi Noel, Christian is absolutely right that the only way to heat acclimatise is to ride in the heat. You may be lucky and find it hot enough in Mallorca. An old trick - not pleasant but effective - is to wear winter kit while riding in weather that's otherwise not hot enough. If you do this, be careful about dehydration. Sadly, once or twice is not enough and it wears off quite quickly. You can sustain it by riding a turbo indoors, again in winter kit and/or with the heating on. No fun but it works. (Why do we do these things, tell me again?)
Good luck!
Marvin
Noel the above comment is correct - wear more layers to simulate heat. That being said, heat acclimation should be done within about 14 days of the event as the acclimation goes away quickly as said earlier. So if you heat train for three months leading up to the race then stop the final couple weeks before then you’ll still suffer. You can also research heat training using a sauna.