One of the most important aspects of any training programme is consistency and, while long rides are important for endurance, if you’re time-limited then nutritional manipulation can help to get some of the endurance benefits into a shorter ride.
Research has shown that training in a fasted state (i.e. before breakfast or several hours after the last meal) can help your body adapt to use more fat as a fuel. This spares your limited carbohydrate stores for when you really need them, like up that final climb, and helps to improve endurance. In practice, try this for short sessions first of all and always take some food with you just in case you need it. The last thing you are trying to do here is ‘bonk’. As with any training session, it’s still important to remain hydrated so drink water or a sugar-free electrolyte drink throughout the ride.
As well as building endurance, the sheer amount of climbing in this year’s Etape means focusing on your climbing ability is vital. Long climbs such as those in the Etape are all about maximising your sustainable power to weight ratio. Needless to say, there are two sides to your power to weight ratio – power and weight, or getting your sustainable climbing power as high as possible and minimising body and equipment weight.
If you’re carrying a bit too much weight (that’s a key point, weight loss is only recommended if you are overweight, otherwise focus on increasing your fitness and power) then now is the time to try to get this down. Done at a moderate rate, ideally around half a kilogramme or one pound each week, then weight loss won’t hamper your training and recovery. If left to the last minute, crash weight loss will do the opposite, draining your energy stores and dehydrating you so that just when you want to be hitting top form you’re unable to complete your training sessions – and that’s not good for your fitness or confidence. You can read more about power to weight ratio here.
Finally, let’s take a look at how you can adapt your current training to prepare for the climbs you will face in the Etape or another major mountain sportive.
