6 Weeks to get in Shape
Training tips for one of the summers biggest sportives in Ireland.
Just signed up to L'Etape Ireland ? You've got 6 weeks to get ready for either 98km or 135km and I'm going to provide you with some tips to help you along the way.
You're going to be climbing Molls Gap and Ladies View as the first major climb and then the Ballaghbema Mountain Pass as the second big climb if you're doing the 135km event.
Below are 3 tips to help you prepare in the lead up to the event.
1. Training
Duration - Ensure you are getting one long endurance ride per week of minimum 3 hours up to 5 hours. This is important in order to develop your endurance capacity and to ensure you are comfortable riding the bike for between 3 to 5 hours.
Type of training - Include some shorter sessions midweek where you focus on low cadence strength intervals, you can do these on the flat if you have no major climbs around you. Low cadence intervals can be performed in the range of 50-70rpm depending on your current ability.
Volume - Try to fit in at least 3 sessions per week over the next 6 weeks, one short strength interval session, one long endurance ride of between 3-5 hours and another short session that could be performed at tempo/sweetspot state in order to develop the ability to maintain a higher intensity during the climbing efforts on the day of the event.
2. Nutrition
Don't wait until the day of the event to begin focusing on your nutrition, instead start to implement your nutrition strategy into your long endurance ride every weekend.
From your next Sunday spin and the remaining 5/6 Sunday rides, map out your nutrition plan (which is simple) and stick to it for the next 5/6 weekends. Then you will get to understand what is working for you and what isn't, it also gives you plenty of time to get a feel for what you like on the bike.
This is such a huge topic, which I cover with my athletes in my coaching program, however, focus on 2 areas of on-bike nutrition to begin with, hydration and carbohydrates.
Try to consume at least 500ml per hour which is generally a full bottle, drink 150-250ml every 15 minutes. Don't wait until you are 50 minutes in and then drink 500ml within 10 minutes. Include a carbohydrate mix or electrolyte solution in your bottle.
In terms of carbohydrates, if you're not used to eating often on the bike begin with consuming 40-50 grams of carbohydrates per hour. This is relatively easy, a 500ml carbohydrate solution in your water bottle will already have between 30-40g of carbohydrates and follow this up with either a banana (23g carbs) or a muesli bar (15-20g carbs) or even a High 5 energy bar (40g carbs) which will mean you're getting close to 70-80g of carbs per hour. Do this consistently every hour over 3/4 hours and voila, you're home and dry.
Extra tip: If you're really struggling towards the last hour or two of a long endurance ride, take an energy gel either with or without caffeine (your preference) and you'll get an extra kick that bit quicker than the effect of a muesli bar or banana.
3. Route Preparation
Know the route and location of the main climbs before you get going, on the 138km route the main climbs are at 14km and 78km in to the ride. There's also nutrition and hydration stations shortly after each of these climbs, so no panic. But that doesn't mean don't pack any food in your pockets before you start. Always bring your own tried and tested food/gels etc unless you've used any of the event specific sponsored nutrition/hydration solutions before.
Finally, if you are looking to really get in shape for this event then check out the OBN Performance 6 Week Training Plan for L'Etape Ireland by clicking here. Covering all important areas of performance in the lead up to L'Etape Ireland and giving you the ultimate coaching experience where you can learn about every aspect of training, that will stand to you long after the event.
Best of luck in your training and preparation for this event! If you have any questions please feel free to get in touch.
Graham O' Brien
Founder | High Performance Coach
OBN Performance
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