L'Etape du Tour will require a largely aerobic effort from you. With 135km and 4563m in elevation gain, the more efficient you are in your fuel source, the more energy you will have for the final climb to the finish.
Aerobic Endurance workouts are aimed at improving your efficiency at lower intensity levels. Training your muscles to access fat as its main fuel source and preserve your precious glycogen stores for the finale.
After warming up, you will be completing 3 x 12min aerobic efforts with 3min recovery.
This early phase of training for L'Etape du Tour is about building a base for higher intensity work later in the plan. It's also the phase where we look to extend our endurance capabilities. One such method to achieve this is through Strength Endurance work. Strength Endurance intervals on the bike are targeted around achieving high crank torque. To do this, we produce high power with low cadence.
This high crank torque engages more of your fast twitch fibers, which allows you to gain endurance. However, the target power is below your FTP, allowing you to extend the effort.
During the 'Early Base' training period, it's fine to spend time at intensities above your threshold. The key is in the duration spent above threshold for the interval.
By completing short efforts above threshold you are able to accumulate more time in this area than if completed in longer efforts. Today's session will give you 8 minutes in Zone 5.
The short recovery periods also increase oxygen uptake. Particularly towards the end of the set!
Continuing the focus on Early Base training, this session again incorporates high crank torque, interval work. However, this time we are increasing the power during the interval, while maintaining the same cadence.
The session then includes some Zone 2 aerobic work with short high cadence surges.
One of the main aims of our 'Early Base' training phase is to increase your mitochondrial density. In basic terms, these are the power stations in your muscles.
Recent studies have shown that the right amount of High Intensity training can provide the same benefits as traditional Long Slow Distance training.
With the demands of the L'Etape du Tour event requiring a high proportion of aerobic endurance, this increases the importance of focusing on quality work that increases this Mitochondria.
Continuing the focus on Early Base training, this session again incorporates high crank torque, interval work. However, this time we are increasing the power during the interval, while maintaining the same cadence.
The session then includes some Zone 2 aerobic work with short high cadence surges.
With all of the hard work you are completing in your preparation for L'Etape du Tour, it's important to also give yourself an adequate amount of recovery. Today's session is part of your recovery week, but we still have some structure to it.
After being guided through the warmup, the remaining session is largely performed as a free ride. However, you will be prompted to perform 3 x 1min 'hard' intervals throughout the ride.
Choose a course today that doesn't include a large amount of elevation gain.
Sub-threshold intervals are an integral part of building aerobic endurance. By training at an intensity slightly lower than threshold, you are able to complete large volumes of work with minimal anaerobic impact.
Completing sub-threshold intervals results in a high oxygen consumption which provides the boost to your aerobic system.
In this session we include short, controlled intervals above threshold with minimal recovery. This type of training provides the perfect stimulus to increase mitochondrial density and sustainable power.
There is a sting in the tail though. The session finishes with a 10 minute sub-threshold effort. There is no getting away from the benefits of long aerobic intervals.
Sub-threshold intervals are an integral part of building aerobic endurance. By training at an intensity slightly lower than threshold, you are able to complete large volumes of work with minimal anaerobic impact.
Completing sub-threshold intervals results in a high oxygen consumption which provides the boost to your aerobic system.
Zone 3 training is ideal for building muscular endurance during the late base phase of training. During L'Etape du Tour de France you will more than likely be spending a considerable amount of time at this intensity.
To train this area effectively, requires completing longer medium intensity intervals. Today's session consists of 3 x 12 minute Zone 3 intervals.
Focusing on efforts that increase in intensity today. Just as in L'Etape du Tour de France, you will be ramping up the pace as you reach the top of the climbs. We are also looking at the repeatability of these efforts. Everyone is good on the 1st climb. We want you good on the last climb!
There's no escaping the fact that VO2max intervals are hard work. However, with the right amount of VO2max work there are big gains to be made in your ability to sustain high power. VO2max is the amount of oxygen your body can use at a sustained maximal output. Simply put, the more oxygen your body can absorb the more power you will produce.
In today's session we are focussing on 3min VO2max efforts. However, we are going to escalate the intensity of each interval. Starting with hard and finishing with hardest!
Quite often before settling into a long tempo effort, we are required to perform multiple surges. In today's session the focus is on completing long tempo efforts. However, each tempo effort is preceded by multiple high power accelerations.
Today's session consists of 3 x 8 minute rolling TT intervals. However, each 8 minute interval is preceded by a 30 second Zone 5 effort. Rolling intervals are performed within Zone 4. However, the aim today is to disrupt your rhythm by moving the target power up and down every minute.
VO2max training is one of the best ways to improve your climbing speed. These are high intensity intervals above threshold. The result is an increased ability of the body to utilise the oxygen it takes on board.
Your ability to perform long efforts with some intensity, will be a major factor in your L'Etape du Tour de France performance.
They require good physical condition, along with the ability to stay focused. In today's session we have 3 x 10min efforts that either increase, or decrease in intensity.
Sweet spot work is a great way to put some stress on your body, without accumulating large amounts of fatigue. This type of work is ideal to maintain the gains in fitness you have made. It's medium intensity, but the efforts are short in duration with good recovery in between.
After completing a good warmup, the session is focused on two areas. Completing 2 x 10min Sub-threshold intervals, and 8 x 20sec accelerations.
However, with the 20sec accelerations coming after the first 10min sub-threshold interval, we are aiming to deplete your intramuscular glycogen stores and see what effect this has on the second 10min interval.
Is the second 10min interval as comfortable as the first?
Attacking your way into the base of the climbs today. By performing a high powered effort at the base of the climb, you will build up some lactate before completing a zone 4 effort.
But today is all about high crank torque. That means low cadence efforts.
After completing a good warmup, the session is focused on two areas.
Completing 2 x 5min Sub-threshold intervals, and 3 x 4min VO2max efforts. However, with the 4min efforts coming after the first 5min Sub-threshold interval, we are aiming to deplete your intramuscular glycogen stores and see what effect this has on the second 5min interval.
Is the second 5min interval as comfortable as the first?
Attacking your way into the base of the long climbs today. By completing a high powered effort at the base of the climb, you will build up lactate which then becomes the predominant fuel source.
But the main focus today is on completing very long, low cadence efforts. Much like you will in L'Etape du Tour de France.
The upper region of Aerobic training can be quite demanding. Today's session begins with the longest and hardest effort, before the intervals reduce in duration and intensity.
But will your legs recover enough before the next effort to feel the decline in workload?
Today's session focuses on simulating the demands of extended climbing. The climb starts at the lower end of zone 3 and finishes in zone 4. But you will be targeting a cadence similar to climbing.
When performing the 4 x 8min intervals, position yourself on the bike as you would climbing seated.