Training for the L’Étape Australia – Getting Started

In this article I discuss some of the important things to consider before you start your training for the L’Étape Australia event and provide you with a free L’Étape Australia training program that you can download.  

DOWNLOAD YOUR FREE TRAINING PROGRAM FOR THE L’ÉTAPE AUSTRALIA

In 1993 a mountainous stage of the Tour de France was opened to amateur riders so that they could experience what it is like to ride under the same conditions as the professionals. It was called L’Étape du Tour (“a stage of the tour” in French). Since then the event has grown and now boasts a peloton size of 15,000 riders and has become the world’s benchmark for cyclosportive events. In addition to France, L’Étape events are now run in Whales, Brazil, London, Paraguay and now this “tour stage race” experience is happening in Australia.

About the event

L’Étape Australia offers two options: a 157km Race option and a 126km Ride option.

A shorter version of the Race, the Ride is for those who wish to immerse themselves in the atmosphere and experience of L’Étape without the added pressure of the final Col de Kosciuszko climb. At 126km and a peak of 1,300m the Ride is still a significant challenge.

The ultimate challenge of L’Étape Australia, the Race covers 157km which includes the difficult Col de Beloka and finishes with the demanding Col de Kosciuszko final climb, taking the route to a peak of 1,735m.

The start of both the Race and the Ride is at Bullocks Flat Ski Tube Terminal in Crackenback.

Participants for both routes head off through Jindabyne, towards Rocky Plains Road before turning towards Berridale for the Sprint section down the main street of the town. The riders will then continue to Dalgety before reaching the difficult Col de Beloka climb.

The Ride will then return to finish in Jindabyne while the Race participants will continue past Jindabyne up punishing Col de Kosciuszko to reach the finish at Perisher.

L’Étape Australia Couse Map

L’Étape Australia Race Course Profile

L’Étape Australia Ride Course Profile

Preparation

If you are riding either of these events, your preparation will greatly depend on how seasoned a rider you are. Both these L’Étape rides involve climbing some of the major alpine “Cols” in NSW so I would certainly recommend that you establish a reasonable amount of base and hill strength training first.

If you haven’t prepared properly for these events, you may find you spend time having to mentally drive yourself through to the end. While this may be “character building” it also means that you run a high risk of injuring yourself or opening yourself up to possible post ride illness. The better your preparation leading up to this L’Étape event and the fitter you are on the day and the more enjoyable the ride will be for you.

To help you with your cycle training leading up to the event we have created a FREE L’Étape 12-week training program that we can send to you by clicking this link: Download your Free copy of L’Étape Australia training high-level training program

For both of these rides, I recommend that you follow a structured training plan to ensure that come event day you are in good form. If you haven’t been riding for very long, then this becomes even more important, especially if you are considering the race event. There are unfortunately no shortcuts or crash courses that can speed up the process. Consistency and starting early is the key.

Regardless of your form, there is no need to build speed at this point. You don’t want to peak before the event. Spend time on your bike with the majority of your riding below 75% of your max heart rate to build a good aerobic base. This can be punctuated with three or four short five to ten-minute intervals at a higher intensity once or twice a week.  Make sure that you include hilly rides on the weekends to help build your hill climbing strength.

As for skills, I recommend that you practice building confidence either riding in or getting used to riding with large bunches on the road. This is important as you will encounter quite a few on the day.

If you are planning on riding the L’Etape Australia Race event, I also recommend that you get involved in some local club racing in your area to practice some race craft and build up the necessary, efficient bunch skills

New to Cycling

If you have been riding for only a year and are contemplating either of these L’Étape events, I strongly urge you to start your training now and slowly build up your riding distance and vertical meters. Our free training program provides weekly targets to help you.

Regular Rider

If you have regularly been riding for two or more years, then a minimum of 8-12 weeks of structured training for the L’Étape will be sufficient, again our Free L’Étape training program will help you.

We also offer a detailed training program with coaching support for both the L’Étape Australia Ride and L’Étape Australia Race events. More information can be found here.

So apart from training here some initial pointers to help you get started:

Stakeholder buy-in

Getting enough time to train is something many of my clients find challenging. Before you start your training, it’s important to put together a training plan to work out the amount of training you need to do in your build up to the event.

Use your L’Étape Australia training program to help you with this. It’s based on my experience working with athletes like you that have limited amounts of time to train for events like the L’Étape Australia. Download your Free copy of L’Étape Australia training high-level training program.

All you have to do is get your diary out and find out if you have any up and coming work events, social gatherings, meetings and family commitments that are going to conflict with your training plan. And… rather than blindly kicking off your training in the hope that you’ll sort out these scheduling conflicts when they arise, you address them before you start.

Once you have done this, work out who is going to be impacted by your training schedule then go to each of these “stakeholders” and get their buy-in well ahead of time.

By going through this stakeholder buy-in process, you’ll have a very clear idea how achievable you’ll be at committing to the training. You’ll quickly identify commitments at work and at home that you need to address.

Proper bike fit

You’re going to be spending some time on your bike once you embark on your training. To reduce the chance of injury and to ensure that you are as comfortable on the bike as possible it’s important to get your bike fit sorted before you commence your training block. Now, bike fitting is a bit of a black art. Everyone has their opinion of how to set you up on a bike including myself. If you go to ten different bike fitters, there is a good chance that you’ll get ten different bike fits.

Many bike shops offer a bike fitting service. Many of these bike shops do a good job of setting you up on a bike. There are also professional specialist bike fitting services dotted around the country. The most important objective of a bike fit is to make you as comfortable on the bike as possible. So this is the result you are looking for.

Once you get your bike fit sorted, and you are happy with it then stick with it. Try not to continue to tweak it to make it better. You’ll want to have it sorted and locked in so that it doesn’t change during your training.

Same goes for changing your bike during your training leading up to the event. If you do, then try to get the position transferred as accurately as possible to your new bike so that you keep it consistent.

Sound mechanical bike

Get your bike serviced before you start your training. You want to get stuck into your training rather than having to deal with interruptions from mechanical failures.

The main items to check are your chain and cassette are in good condition and that your tyres are relatively new. I prefer to train of robust tyres. If you do get a major cut in your tyre, then replace it as soon as you can. I usually have a few spares in the garage, for this reason. Nothing worse than being out on the road and getting a puncture in the rain.

So there, you have it. This article has covered the three major areas to address before you start your training.

In the next article, I’ll be discussing some important things to consider with your training.

Action steps

Download your Free L’Étape Australia Training Program

Make sure you check out the official event page by clicking here

Sign up for our detailed training programs and coaching support for the L’Etape Australia

What to expect next

Over the coming weeks I’ll be covering off riding safety and etiquette, nutrition, bike and equipment preparation, clothing and of course training tips that will help you get prepared for and have the best time when riding this edition of the L’Etape Australia.