3 MONTH 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 thechallenge.

To make the very most of this experience and enjoy the event on the Big Day, we recommend thatyou prepare well. Effective training requires a specific objective that takes your goals andphysical capabilities into account.Here are some basic principles :listen to your body, regular and progressive training andrecovery.

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!

WHY HAVE A TRAINING PLAN?

Training plan designed by the French Cycling Federation National Technical Director.

2018 ETAPE DU TOUR ROUTE DETAILS169KM / 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

DESCRIPTION APRIL MAY JUNE

WEEKLY WORKLOAD➢ 5/7 hrs ➢ 7/12 hrs ➢ 10/15 hrs

ENDURANCE SESSION

This session is aimed at developing yourendurance, in other words your capacity towithstand physical fatigue. It is done at moderatepace (easy breathing, no muscular pain).

➢ 3/4 hrs ➢ 4/5 hrs ➢ 5/6 hrs

LONG INTENSITY SESSION

This session aims to prepare you for the long,sustained effort that will be required to climb themountain passes on L’Étape du Tour.During the training sessions you will experiencethe following sensations: a progressive increase inmuscular pain, although this remains bearable,and you will find it difficult to hold a conversation.Recovery time between repetitions is the same asthe exercise time.

➢ 2/ 6 mins ➢ 5/15 mins ➢ 20/30mins

SPECIFIC HILL SESSION

L’Étape du Tour is primarily a mountain stage. Youneed to prepare yourself for the 4 mountain passesand 4,000m of elevation gains. This session istherefore aimed at getting used to the effortrequired for climbing.It is high intensity, you will be unable to talk andmuscular pain levels will be high.

Speed work.This aims to develop yourreaction speed andcoordination. It will helpyou to ride moreeconomically, and protectyour muscles by using lessstrength.

Strength work.This aims to develop yourmuscular strength. Thiswill prove crucial fortackling the steepestsections of the race.

Power work.This is all about working oncombined speed andstrength. It is how you shouldride during the race.

BEFORE YOU START

Before you start your training plan, here is some information about the different types of sessions on offer.

WEEK 1 WEEK 2 WEEK 3 WEEK 4 TIPS FROM THE COACH!

ENDURANCE SESSION

➢ 3 hrs ➢ 3 hrs ➢ 3½ hrs ➢ 4 hrs ▪ Taking on food and staying hydrated as youride is something you learn. Use thesesessions to test different products.

LONG INTENSITY SESSION1

➢ 30 mins warm up➢ 2 x 2 mins sustained

paceRecovery = 2 mins ➢ Cool down 30 mins

➢ 30 mins warm up➢ 3 x 2 mins sustained

paceRecovery = 2 mins ➢ Cool down 30 mins

➢ 30 mins warm up➢ 4 x 2 mins sustained

paceRecovery = 2 mins ➢ Cool down 30 mins

➢ 30 mins warm up➢ 3 x 3 mins sustained

paceRecovery = 3 mins ➢ Cool down 30 mins

▪ Start at a moderate pace that you canincrease as you ride.

▪ Keep it regular throughout the entireexercise.

▪ Adopt active recovery (with gentle pedalling)between efforts.

▪ Have the necessary kit to be able to removeitems of clothing during efforts.

SPECIFIC HILL SESSION2

(sustained pace / cadence 90/100 rpm)

➢ 1/1½ hrs ➢ 3 x 1 hill of over 1km

(time of effort approx. 4 mins)

➢ 1/1½ hrs ➢ 4 x 1 hill of over 1km

(time of effort approx. 4 mins)

➢ 1½ hrs ➢ 5 x 1 hill of over 1km

(time of effort approx. 4 mins)

➢ 1½/2 hrs➢ 2 x 3 hills of over 1km

(time of effort approx. 4 mins)

▪ Use a cadence sensor for regularity andprecision.

▪ Use the descents to practise your technique.

3 MONTHS TO GOIt’s time to start regular and rigorous preparations! In April you need to get your bearings by preparing your body fordifferent types of effort and planning your training routes.

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.

WEEK 5 WEEK 6 WEEK 7 WEEK 8 WEEK 9 TIPS FROM THE COACH!

ENDURANCE SESSION

➢ 4 hrs ➢ 4 hrs ➢ 2½ hrs ➢ 4½ hrs ➢ 5 hrs ▪ Riding in a group makes long sessionsseem easier.

LONG INTENSITY SESSION1

➢ 30 mins warm up➢ 3 x 4 mins

sustained pacer=4 mins ➢ Cool down 30

mins

➢ 30 mins warm up➢ 3 x 4 mins

sustained pacer=4 mins ➢ Cool down 30

mins

➢ 30 mins warm up➢ 8/6/4 minutesr=time of effort ➢ Cool down 30

mins

➢ 30 mins warm up➢ 8/6/4 minutesr=time of effort ➢ Cool down 30

mins

▪ These sessions are often tough butthey help you progress and tackle thedifficulties better on the Big Day(effort management).

SPECIFIC HILL SESSION2

(sustained pace / cadence 60rpm)

➢ 1½ hrs ➢ 3 x 1 hill of over

1km (time of effort approx. 4 mins)

➢ 2 hrs ➢ 4 x 1 hill of over

1km (time of effort approx. 4 mins)

➢ 2 hrs➢ 2 x 3 hills of over

1km (time of effort approx. 4 mins)

➢ 2½ hrs➢ 3 x 3 hills of over

1km (time of effort approx. 4 mins)

▪ Don't choose gradients that are toosteep.

▪ Between each hill, interchange yourcadence with high pedalling frequencyto help recovery and prepare forchanges in pace.

2 MONTHS TO GOThe volume and intensity of training sessions continue to increase. The workload too. Mid-May (week 7) gives you anopportunity to slow down a little before launching into the last phase of preparation. You need this “recovery” week toassimilate 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.

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.

WEEK 10 WEEK 11 WEEK 12 WEEK 13 TIPS FROM THE COACH!

ENDURANCE SESSION

➢ 5 hrs ➢ 5 hrs ➢ 4 hrs ➢ 4 hrs ▪ Don't reduce the intensity of effort at the endof the ride! On the Big Day you need to becapable of climbing the Col de Romme and theCol de la Colombière after 130 km of riding!

LONG INTENSITY SESSION1

➢ 30 mins warm up➢ 6/8/6 mins

sustained pacer=time of effort ➢ Cool down 30

mins

➢ 30 mins warm up➢ 8/10/8 mins

sustained pacer=time of effort ➢ Cool down 30

mins

➢ 30 mins warm up➢ 3 x 10 mins

sustained pacer= 10 min➢ Cool down 30

mins

➢ 30 mins warm up➢ 3 x 10 mins

sustained pacer= 10 min➢ Cool down 30

mins

▪ Try out the kit and equipment that you will beusing at L’Etape du Tour.

▪ Don't do too much, don't attempt to make yoursessions longer, you will need to feel fresh.

SPECIFIC HILL SESSION2

(sustained pace)

➢ 2½ hrs ➢ 3 x 4 hills of over

1km (time of effort approx. 4 mins)

➢ 3 hrs ➢ 3 x 4 hills of over

1km (time of effort approx. 4 mins)

➢ 2 hrs ➢ 2 x 5 hills of over

1km (time of effort approx. 4 mins)

➢ 2 hrs➢ 2 x 4 hills of over

1km (time of effort approx. 4 mins)

▪ Alternate seated / standing position,increasing the time spent standing every week.

1 MONTH TO GOTraining volume is slightly reduced while intensity is increased. These are the most demanding weeks. Make sure youoptimise your recovery with proper nutrition and sleep.

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 http://www.letapedutour.com/fr).

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 http://www.letapedutour.com/fr :- Equipment guide: available in May 2018- Nutrition guide: available in June 2018