Cycling trip to Bourg D'Oisan (Training Help!)

[Snib]

Hi there. This is my first post and I’m after some advice with regards training for the Alps. I am now entering my fourth season of riding and as such have planned a trip to Bourg D’Oisan at the end of August for probably 4 days cycling. My wife is coming too however she wont be doing any of the bigger climbs. The reason for the post is I would like to get some training tips and guidance around some of the climbs in the area. As I have limited time in BDO I would like to have a stab at the Alpe D’Huez and ideally the Galibier from this side (not via the Telegraph on this trip as I need as direct a start as possible). I’m really looking to try and complete the climbs whilst there so im not fussed about covering huge amounts of miles and would like to conserve energy to summit these. My issue is that I have no alpine cycling experience (and I dont want appear mental trying this climb first!) and I know the Galibier from any side is going to be tough. I am also prepared for the fact that they aren’t the same as the UK climbs, i.e. lower percentage but considerably longer. In the UK I have been riding the usual Lakeland passes (Hardnott, Honister, Wrynose etc) as well as the Bealach na Ba which I completed in 45mins after a 40 mile cycle to the base of the climb from Tornapress. I also did all of the UK climbs on a compact which I would intend to opt for in the Alps as opposed to my 39. I would like to know what kind of training I need to do to help success before August and also suggested routes and estimated time to complete these climbs (currently 6.2” tall and weighing 77Kg with @ 13% body fat). Right now im trying to get in on average 100 miles per week and it’s quite hilly where I live near Glasgow but no really long climbs. Any advice and suggestions greatly appreciated.

Cheers, Steve

[johnstrac]

It's a bit simplistic but do as many miles and hills as you can, I live in Lincolnshire and got enough done to survive the Etape.

[NOC40]

Because you have gears (unlike in e.g. running) climbing a hill is little different to going relatively hard on the flat.
If you train on hill climbs in the UK you are really just doing intervals. What you need for the Alps is LSD (long slow distance) training. So you need to be putting in longish rides at a good pace, but most importantly being using a reasonable level of power the whole time with as little freewheeling as possible. I did pretty much all my Marmotte training on the flat. It's also good to get some climbing practice in of course, and I would emphasis training out of the saddle so you'll be comfortable doing that on the steeper bits.
Good luck and enjoy it: the cycling is truly epic!
More tips at http://www.fabulouspictures.com/2009...e/Marmotte.doc

[Essex Tourist]

Hi there. This is my first post and I’m after some advice with regards training for the Alps. I am now entering my fourth season of riding and as such have planned a trip to Bourg D’Oisan at the end of August for probably 4 days cycling. My wife is coming too however she wont be doing any of the bigger climbs. The reason for the post is I would like to get some training tips and guidance around some of the climbs in the area. As I have limited time in BDO I would like to have a stab at the Alpe D’Huez and ideally the Galibier from this side (not via the Telegraph on this trip as I need as direct a start as possible). I’m really looking to try and complete the climbs whilst there so im not fussed about covering huge amounts of miles and would like to conserve energy to summit these. My issue is that I have no alpine cycling experience (and I dont want appear mental trying this climb first!) and I know the Galibier from any side is going to be tough. I am also prepared for the fact that they aren’t the same as the UK climbs, i.e. lower percentage but considerably longer. In the UK I have been riding the usual Lakeland passes (Hardnott, Honister, Wrynose etc) as well as the Bealach na Ba which I completed in 45mins after a 40 mile cycle to the base of the climb from Tornapress. I also did all of the UK climbs on a compact which I would intend to opt for in the Alps as opposed to my 39. I would like to know what kind of training I need to do to help success before August and also suggested routes and estimated time to complete these climbs (currently 6.2” tall and weighing 77Kg with @ 13% body fat). Right now im trying to get in on average 100 miles per week and it’s quite hilly where I live near Glasgow but no really long climbs. Any advice and suggestions greatly appreciated.

Cheers, Steve

Steve

This is a great place to go cycling. If you get the miles in and get your gearing right you will have lots of fun.

Alpe d'Huez is a must. Start easy as it is quite steep at the bottom. The Galibier from Bourg d'Oisans is not too bad from memory. It's a very long slog up the Col de Lauteret and then swing left onto the Galibier for an 8km climb. I did this 22 years ago (6 4" and 76kg) and was ok - it's not too steep. Another alternative is to have a day over the Lauteret to Serre Chevalier and Briancon. If you are feeling brave you could have a go at the Col d'Izoard or Col de Granon.

The Col D'Ornon is a nice little climb too and much easier. About 20km away from Bourg on the Vizille/Grenoble road (I think).

Have fun.

[skellster]

if you get the miles in beforehand I am sure you will be fine. there is no rush to get to the top. I am an experienced rider but even I was glad of a 34 x 27 gear for when the going got tough, which it will do at some point. also don't try to push a big gear like you might in the uk because it just isn't possible because of the length of the climbs. good luck you will love the experience, the galibier and alpe d'huez are amazing

[Eastway82]

I'd agree with skellster - the training you're doing will set you up fine. The biggest thing to be aware of is that in August it may well be VERY hot. Plenty of water, plenty of food, and plenty of sunscreen. I'll be there a few weeks earlier, camped at BDO for the Tour's double ascension. ;0)

[Eastway82]

Another thing that occurs to me - worth including a fair bit of raining at significantly lower cadence than you're used to. Otherwise if you run out gears you also quickly run out of your comfort zone in terms of pedalling style. Makes a big difference if you've accustomed yourself to at least a bit of grinding it out at 50-60rpm. I tend to ride at 90-100rpm in normal riding, but found there was no way I could sustain that in the mountains.

[adambird]

It sounds like you're pretty fit, so for me the key is getting some longer efforts in. UK hills are all very well but we having nothing anywhere close to long enough to compare to the Alps. Col du Glandon will take 1hr30 to 2hrs, Alp d'Huez will be around the 60 minute mark.


I would recommend tempo sessions of at least 60 mins, ideally 90mins (2/3 of time if on the turbo) after a 15 min warm up. Heart rate wise I'm talking sub-threshold 155-165bpm for the duration of the work part of the session.


It's easy when your riding to ease on-off as you go. Sustaining this level for 90 mins requires a surprising amount of concentration but get used to it and you'll be amazed at how much ground you can cover. When you get to the Alps, you'll be cruising


I do like Eastway82's point about pushing 50-60 rpm on a regular basis very good for building sustained strength. In Bradley Wiggins' book he talks about doing that in attempt to match Tony Martin.

[adambird]

BTW I'd recommend the climb from just east of Bourg d'Oisans up to La Berade. It follows a valley behind Les Deux-Alpe up to the bowl of the Ecrins. It's a beautiful, not very well trodden path and depending how you're feeling, you can take in Alpe d'Huez on the way back.

I did it a couple of years ago http://connect.garmin.com/activity/3...dLajTwOA.email

[pughster49]

Hey Adam, your garmin connect map and route data look awsome, I've had my edge 500 since early Jan but not seen anything on this scale yet. I'd like to get it looking like that one day. Good luck to you! Good luck to you too Snib, my advice would be to check out and get a garmin device they are great bits of kit.