3 MONTH TRAINING PLAN

Transcription

1 3 MONTH TRAINING PLAN

2 WHY HAVE A TRAINING PLAN? Each person s individual experience of a cyclosportive is different. Whether you ve signed up to be a Finisher or to achieve a certain time, the objective is the same - to rise to a huge challenge. Your own challenge! For everyone, the start is always an exciting and stressful moment as you get ready to take up the challenge. To make the very most of this experience and enjoy the event on the Big Day, we recommend that you prepare well. Effective training requires a specific objective that takes your goals and physical capabilities into account. Here are some basic principles :listen to your body, regular and progressive training and recovery. This training plan has been devised to accompany you and help you structure your preparation. Good luck with your preparation for L Étape du Tour! Training plan designed by the French Cycling Federation National Technical Director.

3 2018 ETAPE DU TOUR ROUTE DETAILS 169KM / 4,017 M OF ELEVATION GAINS / 4 MOUNTAIN PASSES Start: Annecy Finish: Le Grand-Bornand Hors categorie pass: Ascent to the Plateau des Glières (6km at 11.2%) Category 1 passes: Col de la Croix Fry (13km at 8.5% and 2km at 9%) Col de Romme (8.8km at 8.9%) Col de la Colombière (7.5km at 8.5%) 8 feeding stations

4 BEFORE YOU START Before you start your training plan, here is some information about the different types of sessions on offer. WEEKLY WORKLOAD DESCRIPTION APRIL MAY JUNE 5/7 hrs 7/12 hrs 10/15 hrs ENDURANCE SESSION LONG INTENSITY SESSION SPECIFIC HILL SESSION This session is aimed at developing your endurance, in other words your capacity to withstand physical fatigue. It is done at moderate pace (easy breathing, no muscular pain). 3/4 hrs 4/5 hrs 5/6 hrs This session aims to prepare you for the long, 2/ 6 5/15 20/30 sustained effort that will be required to climb the mountain passes on L Étape du Tour. During the training sessions you will experience the following sensations: a progressive increase in muscular pain, although this remains bearable, and you will find it difficult to hold a conversation. Recovery time between repetitions is the same as the exercise time. L Étape du Tour is primarily a mountain stage. You Speed work. Strength work. Power work. need to prepare yourself for the 4 mountain passes This aims to develop your This aims to develop your This is all about working on and 4,000m of elevation gains. This session is reaction speed and muscular strength. This combined speed and therefore aimed at getting used to the effort coordination. It will help will prove crucial for strength. It is how you should required for climbing. you to ride more tackling the steepest ride during the race. It is high intensity, you will be unable to talk and economically, and protect sections of the race. muscular pain levels will be high. your muscles by using less strength.

5 3 MONTHS TO GO It s time to start regular and rigorous preparations! In April you need to get your bearings by preparing your body for different types of effort and planning your training routes. ENDURANCE SESSION WEEK 1 WEEK 2 WEEK 3 WEEK 4 TIPS FROM THE COACH! 3 hrs 3 hrs 3½ hrs 4 hrs Taking on food and staying hydrated as you ride is something you learn. Use these sessions to test different products. LONG INTENSITY SESSION 1 2 x 2 sustained pace Recovery = 2 3 x 2 sustained pace Recovery = 2 4 x 2 sustained pace Recovery = 2 3 x 3 sustained pace Recovery = 3 Start at a moderate pace that you can increase as you ride. Keep it regular throughout the entire exercise. Adopt active recovery (with gentle pedalling) between efforts. Have the necessary kit to be able to remove items of clothing during efforts. SPECIFIC HILL SESSION 2 ( / cadence 90/100 rpm) 1/1½ hrs 3 x 1 hill of over 1km (time of effort approx. 4 1/1½ hrs 4 x 1 hill of over 1km (time of effort approx. 4 1½ hrs 5 x 1 hill of over 1km (time of effort approx. 4 1½/2 hrs 2 x 3 hills of over 1km (time of effort approx. 4 Use a cadence sensor for regularity and precision. Use the descents to practise your technique. 1 :Some sessions can be done on turbo trainers particularly when the weather is unpredictable; 2 :Pinpoint places with the required difficulties and not too much traffic within a 30-min radius of your house. Even if you have a particular hill that you know well, variation will make your training less monotonous.

6 2 MONTHS TO GO The volume and intensity of training sessions continue to increase. The workload too. Mid-May (week 7) gives you an opportunity to slow down a little before launching into the last phase of preparation. You need this recovery week to assimilate the training workload of the previous 6 weeks and prevent fatigue in the 7 upcoming weeks. Keeping to this recovery phrase is crucial for you to continue progressing right up until L Etape du Tour. ENDURANCE SESSION WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 TIPS FROM THE COACH! 4 hrs 4 hrs 2½ hrs 4½ hrs 5 hrs Riding in a group makes long sessions seem easier. LONG INTENSITY SESSION 1 3 x 4 r=4 3 x 4 r=4 8/6/4 minutes r=time of effort 8/6/4 minutes r=time of effort These sessions are often tough but they help you progress and tackle the difficulties better on the Big Day (effort management). SPECIFIC HILL SESSION 2 ( / cadence 60rpm) 1½ hrs 3 x 1 hill of over 2 hrs 4 x 1 hill of over 2 hrs 2 x 3 hills of over 2½ hrs 3 x 3 hills of over Don't choose gradients that are too steep. Between each hill, interchange your cadence with high pedalling frequency to help recovery and prepare for changes in pace. 1 :Some sessions can be done on turbo trainers particularly when the weather is unpredictable; 2 :Pinpoint places with the required difficulties and not too much traffic within a 30-min radius of your house. Even if you have a particular hill that you know well, variation will make your training less monotonous.

7 1 MONTH TO GO Training volume is slightly reduced while intensity is increased. These are the most demanding weeks. Make sure you optimise your recovery with proper nutrition and sleep. ENDURANCE SESSION LONG INTENSITY SESSION 1 WEEK 10 WEEK 11 WEEK 12 WEEK 13 TIPS FROM THE COACH! 5 hrs 5 hrs 4 hrs 4 hrs Don't reduce the intensity of effort at the end of the ride! On the Big Day you need to be capable of climbing the Col de Romme and the Col de la Colombière after 130 km of riding! 6/8/6 r=time of effort 8/10/8 r=time of effort 3 x 10 r= 10 min 3 x 10 r= 10 min Try out the kit and equipment that you will be using at L Etape du Tour. Don't do too much, don't attempt to make your sessions longer, you will need to feel fresh. SPECIFIC HILL SESSION 2 () 2½ hrs 3 x 4 hills of over 3 hrs 3 x 4 hills of over 2 hrs 2 x 5 hills of over 2 hrs 2 x 4 hills of over Alternate seated / standing position, increasing the time spent standing every week. 1 :Some sessions can be done on turbo trainers particularly when it is raining; 2 :Pinpoint places with the required difficulties and not too much traffic within a 30-min radius of your house. Even if you have a particular hill that you know well, variation will make your training less monotonous. TIPS: Ideally, try to plan some rides at altitude and climbs up mountain passes in the sessions in weeks 10 and 11. Maintain and test your race equipment with a long ride. Test your liquid and solid nutrition (see the nutrition guide available in June on

8 NOW, IT'S UP TO YOU! Now you have this training plan, you know how to prepare in the best possible way for the Etape du Tour. Work hard, persevere and your efforts will be rewarded at the finish line! SEE YOU IN ANNECY ON 8 JULY! To complete your preparation, you can find all the 2018 Étape du Tour guides on : - Equipment guide: available in May Nutrition guide: available in June 2018