In the Etape you’ll want to transition between seated and standing climbing for the steeper sections and also to give your body a bit of a rest from sitting in the same position for too long at once.

In the UK, this is best practiced on a longer climb lasting 3-5 minutes or longer. As you come to the foot of the climb accelerate out of the saddle as in the hill reps but after around 20 seconds of climbing return to the saddle, shift down a gear and continue in the saddle for 40 seconds before again getting out of the saddle, shifting up again for 20 seconds and repeating this pattern over the course of the climb. As before, concentrate on smooth transitions both out of and back into the saddle to maintain a constant speed. In this sessions you’re looking to keep your heart rate or power in zone five.

We’re getting to the final stages of your Etape preparation now and it’s the details that can make the difference between a hard slog round the course and an enjoyable and fulfilling trip to the mountains. In the last two articles, coming in June and, finally, early July, we’ll focus on these details, looking at equipment and gearing, specific nutrition and pacing strategies for the 2015 Etape course and tapering your training to hit it on top form.

Tom Kirk is a coach for Custom Cycle Coaching