Stage 15 2013 Tour

Power10

Hi all,
I've signed up to cycle stage 15 of the tour the day before the pros take it on this year!
I'm looking for any tips and advice from anyone who has undertaken something of this nature.

I'm not a regular cyclist by any means however I have 4 months to get prepared so hopefully I will be prepared (as much as possible any way)

I cycled the ring of Kerry last year with 6 weeks of prep so I am confident but this is a 240km stage with the final 20km on mont ventoux.....so clearly its in a different league to anything I have attempted.

Any tips or advice will be greatly appreciated.

Thank you

IM0

Power10 wrote: »

Hi all,
I've signed up to cycle stage 15 of the tour the day before the pros take it on this year!
I'm looking for any tips and advice from anyone who has undertaken something of this nature.

I'm not a regular cyclist by any means however I have 4 months to get prepared so hopefully I will be prepared (as much as possible any way)

I cycled the ring of Kerry last year with 6 weeks of prep so I am confident but this is a 240km stage with the final 20km on mont ventoux.....so clearly its in a different league to anything I have attempted.

Any tips or advice will be greatly appreciated.

Thank you

oh dear

ford2600

You would need to be on bike over winter quite a bit. Mount Ventoux is a tough ssk after 220km and probably 30c, at least.
Have you kept cycling since last summer?

Power10 wrote: »

Hi all,
I've signed up to cycle stage 15 of the tour the day before the pros take it on this year!
I'm looking for any tips and advice from anyone who has undertaken something of this nature.

I'm not a regular cyclist by any means however I have 4 months to get prepared so hopefully I will be prepared (as much as possible any way)

I cycled the ring of Kerry last year with 6 weeks of prep so I am confident but this is a 240km stage with the final 20km on mont ventoux.....so clearly its in a different league to anything I have attempted.

Any tips or advice will be greatly appreciated.

Thank you

Power10

No afraid not. I play competitive football but no bike since end of summer.

ford2600

Gaelic or soccer? What level you at?
Other than finish it looks a nice route.
There is 6km section of climb at 9-10% and not easy before or after that. Heat might be biggest problem.
Have you a package bought or what?

Power10 wrote: »

No afraid not. I play competitive football but no bike since end of summer.

IM0

I bet you you wont finish, in fact I guarantee it!

Captain Havoc

IM0 wrote: »

I bet you you wont finish, in fact I guarantee it!

I hope your joking because it's very doable. He'll be on a very well signposted route, roads will be very smooth and if it's a decent sized event, he'll be able to draft. OP you'll be grand, just try and get up to 250km per week by June.

sy

If you have a good base of cardiovascular fitness and you are willing to spend long hours in the saddle over the next 4 months then it might be possible. You should target the W200 in June and if you manage that without too many problems then you have a good chance of making it. That part of France can be very hot in July 35 C and breezy. The Ventoux after 220km :eek: is a savage climb especially if its windy, it is a very exposed mountain. So if after the W200 you feel you could ride another 20km and climb one of the most difficult climbs in the TDF go for it. I admire your courage and, provided you can spend many long rides in the saddle and know what this kind of distance requires, then I say go for it and best of luck

Power10

I'm not kidding myself... I know full well it will be extremely hard.
As soon as the evenings improve I'll be able to get out mid week but will tap away on trainer in meantime in between weekend.
There's a group of 45 of us amongst other groups - not sure of numbers yet.
I would expect the main road to be smooth but yes the heat is something I can't factor in bar ensuring I'm well hydrated.

boege

Even without Ventoux the distance would be a significant challenge for seasoned sportive riders. Ring of Kerry is deceptive, you have time that you won't have in this event.

It's hard to know what advice to give other than to make sure you attend mass every Sunday between now and then:)

More seriously, if your playing soccer regularly you should be reasonably fit so get out and start clocking the km's. Start working up your time in the saddle as getting your ass settled into long rides takes time. Suggest you work on distance first and then add the height later. Work on keeping your cadence high, especially in the climbs, as this reduces the potential for cramping. Also nearer the time get a granny ring on the rear casette, you will need it for Ventoux.

I've not done Ventoux but you could be looking at at least 3 hours to get up it at the end of a 240km cycle which is going to take at least 8-10 hours ride time if you can stay in a bunch and longer if you get caught on your own. Add in 2-3 hours rest and your looking 13-16 hours total

Finally, fair play for sticking your name in the ring, gotta have goals in life, no matter how ambitious.

Power10

Appreciate all the posts...

ford2600

I did about ten 100+ plus rides last year. The one I felt best on was in alps which had more climbing than the rest. The good roads really help.
I tried playing football with sportive riding and my advice, given your goal, is get cycling and forget ball.
Can you cycle to work? You really need to get your ass in saddle.
Is there a club nearby you could join? Great way to get good advice that you need now as regards technique, cadence, gearing for route etc.
What part of country you in?

Power10 wrote: »

I'm not kidding myself... I know full well it will be extremely hard.
As soon as the evenings improve I'll be able to get out mid week but will tap away on trainer in meantime in between weekend.
There's a group of 45 of us amongst other groups - not sure of numbers yet.
I would expect the main road to be smooth but yes the heat is something I can't factor in bar ensuring I'm well hydrated.

Surveyor11

I did the Etape last tear, a tour stage and started from a modest base in terms of fitness. Giuys that had done it previously reckon it was one of the tougher Etapes - we climbed Col de la Madelaine and Col du Glandon consecutively, a few other nasty climbs mid way, followed by a nasty climb to Toussuire in the end. So maybe part qualified to offer some advice!

I cycled almost every day in the year leading to the Etape - daily commutes, and at least 100km spins every weekend. Took in a good few of the Irish sportives - Copper Coast, Tour de Foothills, Mount Leinster, W200, Orwell Randonee in preparation.

None of them come near the climbs in the Alps - but they are doable. 20km + climbs are going to be like nothing here. They go on for ever and you're looking like at least 3 - 4 hours plus to climb Ventoux. Looking at Stage 15, it is indeed long - heading into Mount Ventoux with 220 km in your legs will be not be fun. And the heat is a major consideration.

Is this an organised cycle? Water and food will be critical - you'll need lots of energy to keep those legs turning, in addition to lots of water with hi5 or similar mixed in to replace electrolytes and salts you will lose along the way.

I'd say go for it - pack in the footy and get miles in the legs ASAP.

Power10

Yes it is an organised cycle.
I will have to improve my general fitness and get miles into the legs so its going to be a hard slog for sure but I'm prepared to put it in to try and give myself every chance.

Work for Life Cycle

If you want, I'll give you a PowerBar nutrition pack to bring over before the event. PM me a couple of weeks before you leave and I'll get some bars, sachets, and gel shots that you can stuff in your bag. I wouldn't think gels would travel well on a plane.

It's the least I can do for such a courageous ride!

07Lapierre

ford2600 wrote: »

Gaelic or soccer?

Excuse my ignorance, but does it make a difference?

Power10

thats fantastic Work for Life Cycle...very generous of you. Given that I need all the help possible I will gladly take you up!!

Work for Life Cycle

Power10 wrote: »

thats fantastic Work for Life Cycle...very generous of you. Given that I need all the help possible I will gladly take you up!!

No problem at all, only happy to help.

Just give me a message with your details and I'll put something together for you while also being jealous of you getting to do that stage.

Idleater

You will not be able to do anything close to the mountain climbing here as part of your preparations, and it looks like there are a couple of wicklow and Sally gaps before you hit ventoux.
I'd concentrate on getting long distance cycling under your belt. You will be spending the day in the saddle and a rest or two but it is doable.
Something like the mick Byrne would give you an idea of the distance with a sense of difficulty because you won't have the group.
Best of luck with it.

ford2600

Op said competitive football.

Soccer season is drawing to a close while gaelic is just up and running. I've tried l Iong distance sportives and the training with gaa and it doesn't really work.
To reach his goal he needs to give up football for now.
No sacrifice if it's soccer, deal breaker for gaa.

Was also curious what level he was at. Did Wicklow 200 witnin6 weeks of buying first bike but was in good shape from gaa and mountaineering when I started.

07Lapierre wrote: »

Excuse my ignorance, but does it make a difference?

2 Wheels Good

I did Ventoux in July 3 years ago without doing any serious training, so starting serious training now should be fine.

I'm trying to remember what training i did do, not much now that I'm looking back on it. Like some of the posters have said there's not a whole lot you can do mountain wise to compare, but I know some of the Etape tour groups do weeks in Kenmare and that peninsula so it might be worth doing a couple of weekends testing yourself down that area, or Wicklow if you're further up the country. But clocking up the miles is equally important so cycle whenever possible.

The profile looks doable, slightly hilly but should be fine. Ventoux is a whole other matter. It's hard, very hard, triple probably advisable tbh. I was a mess when I got to the top, just sat in a daze and didn't appreciate it at all. Out of sheer stubbornness I went back up it the next day and was able to enjoy my day out. It was a lot easier the next day, so acclimatise to the alps is another bit of advice i'd give. Get over a few days before and "loosen" the legs. Pace is king really, go your own pace and ignore everyone else.

Food wise, make sure you the bars/drinks you take agree with you so try them before you go. It can be risky taking them on the day.

QueensGael

I recommend a bike fitting beforehand too, it's painful enough to spend 9 hours on the mountains without having strains from a poor set up. Search through this forum for recommendations on where to get it done.

Is there a time restriction? i.e. if you don't reach the x km mark by a certain time, are you kicked off the event? I did the Alpine Etape last year, and many of the guys I traveled with were pulled off by the course officials when they didn't reach designated points at a certain time. After all the $$$ and energy spent getting there, they spent the rest of the day tooling around looking for a way home...

As the previous posters suggested, ditch the footie and get the miles in on the bike now

Best of luck with it, let us know how you get on with it.

Power10

Its soccer and yes I should be done with it in the next couple of weeks. My focus is going to shift entirely towards cycling. I am joining a gym to also work on improving core strength.

IM0

cycle 220km somewhere, and at the end cycle up wicklow gap. dont do that but this is the easy version of what you face. the ventoux on the side the tour goes up this year is from malaucene. been there done it and the rest of the sides [bedoin the hardest, sault the easiest] too and many other climbs in alps and marmotte number of times..

anyway multiply the length of wicklow gap [from glendalough] by 3-4 and the intensity x .5 [thinkk its 5% and ventoux is 7.5% from malaucene] and that is what waits you after 220km!

+30-36 degree heat, [even at 8 in the morning its 20+ degrees]

these are the realities and facts

also ventoux will take you 2-3hrs+, after 220km, and thats if your feeling good still, plus 8hrs to do the 220km @27km/hr!

up to you of course how you use that info, Im guessing denial!

TheBlaaMan

http://app.strava.com/activities/51906822

1600m climbing in 22km riding.......

:eek::eek:

denbatt

Best of luck with this. You'll do it alright.

lennymc

TheBlaaMan wrote: »

http://app.strava.com/activities/51906822

1600m climbing in 22km riding.......

:eek::eek:

Vott in gran canaria is 1000 metres in 10k, including a 1km descent.

Power10

Just an update on progress so far... Since thweather improved a few weeks back I've been out much more.. The last 3 weeks I've done 25k 4 mornings a week before work.. At the weekends then I have tried to get out both days increasing the distance every week. This weekend I did 50k followed by 100k averaging 25kmph..
I feel the fitness and stamina are improving with every ride.
Tour de cure this coming weekend which is 160km so that will give me a good idea of where I am.
Still 2 months to go and the Wicklow 200 is planned for next month too.

Having done a lot more research I now fully realise what 10% is.... but obviously have no idea what 20k at 7% will be like..

For now I'm concentrating on making sure I can cope with 200km +...

That's all...

Darkglasses

Great stuff, well done! If you keep working like that it sounds like you're gonna make it!

Power10

Tour De Cure completed yesterday.. all in all I was happy with how it went. 6hrs 20 in the saddle for 169k. Pace was high early on but it slowed up for the last 70k.

The Vee was ok for the first section but up on higher more exposed ground the headwind made for slow progress.

Found myself alone for about the last 25k heading back home and the wind made going difficult but I got their in the end and in relatively decent shape!!

Next up is the W200 so I've a bit if work ahead over the next couple weeks.

slatanic

You'll do fine, don't worry. It will be a log day in the saddle, pace yourself & if you don't give up then you'll finish. Its not a race, during the day you'll have good & bad periods. Just stick with it & it will be worth it in the end. Best of luck.

shaka

Fair play for getting out in the morning. Are you including much climbing? I would throw in a long climb at end of long cycle on weekend to mimc of finish of the challenge ahead but that's only my opinion, guys here who have done it already may have dif opinion.

Power10

W200 completed today... 8hrs 20.

Quite hot so I'm sure that'll help in 4 weeks!!!!

Plenty hills encountered... they came thick and fast so overall very happy.

Some of surfaces on descents were more suited to mountain bikes!

I wouldn't be hurrying back... given the drive up and down from Cork.

denbatt

Good man. Your flying. Plenty steep hills around cork to keep a man busy. Airport hill repeats can be good. Or the dreaded temple hill.

Power10

Last 2 weeks now before the cycle.. really excited about... feeling fit and happy with how the last 2 months especially has gone.

Did a 115 spin on Sunday in windy enough conditions and felt very good in the last 10 / 15 k.

any tips or advice on how I should approach these 2 weeks...

Any help in terms of diet etc greatly appreciated!!

Kingdom Man

fair play to you go for it you will be delighted at the finish!! Ring of kerry next week 180K are you doing that?

Ethiopia deaf project

denbatt wrote: »

Good man. Your flying. Plenty steep hills around cork to keep a man busy. Airport hill repeats can be good. Or the dreaded temple hill.

Totally ashamed of my advertising but how about doing the Ambo ramble 120km cycle Sunday.
For more information look at
Www.theamboramble.blogspot.com

Power10

Kingdom Man wrote: »

fair play to you go for it you will be delighted at the finish!! Ring of kerry next week 180K are you doing that?

I did the ring last year and enjoyed it... I'd probably enjoy it a bit more this year as my fitness is that bit better but I think a 180 the week before might be risky... I don't know...

Power10

Ethiopia deaf project wrote: »

Totally ashamed of my advertising but how about doing the Ambo ramble 120km cycle Sunday.
For more information look at
Www.theamboramble.blogspot.com

I had looked at this but I can't get out this Sunday due to commitments at home so it's Saturday spin this week!! Pity because its a nice route. Hope it goes well.

Idleater

There's not much you can do in two weeks that will make much of a difference. I'd actually recommend taking it semi easy, certainly in the week before. Maybe one long spin and a decent amount of short spins, just to keep the muscles ticking along. You won't find a miracle method to make the last hill easy, but you can make sure that you are in the right frame of mind to tackle it.

Power10

Idleater wrote: »

There's not much you can do in two weeks that will make much of a difference. I'd actually recommend taking it semi easy, certainly in the week before. Maybe one long spin and a decent amount of short spins, just to keep the muscles ticking along. You won't find a miracle method to make the last hill easy, but you can make sure that you are in the right frame of mind to tackle it.

That's more or less my thinking... I've been doing a 45/50k spin every 2nd morning this last week so I might just keep that going next week. I don't want to overdo it at this stage now and blow it..

Idleater

That'd be my thinking, and it worked out that way for the pyrenees last year for me. Mentally it's a long day so you really don't want to be p!##ed off at cycling or the bike.
It'll be a great trip and you'll enjoy it - in a perverse kind of way. Maybe moreso after the fact :-)

Power10

Idleater wrote: »

That'd be my thinking, and it worked out that way for the pyrenees last year for me. Mentally it's a long day so you really don't want to be p!##ed off at cycling or the bike.
It'll be a great trip and you'll enjoy it - in a perverse kind of way. Maybe moreso after the fact :-)

Can't wait...
Really looking forward to watching the tour do the climb the following day..provided I can stand...

Ethiopia deaf project

Power10 wrote: »

I had looked at this but I can't get out this Sunday due to commitments at home so it's Saturday spin this week!! Pity because its a nice route. Hope it goes well.

Thanks hope all goes well for you to. Who knows maybe we see you next year :-)

shaka

Idleater wrote: »

There's not much you can do in two weeks that will make much of a difference. I'd actually recommend taking it semi easy, certainly in the week before. Maybe one long spin and a decent amount of short spins, just to keep the muscles ticking along. You won't find a miracle method to make the last hill easy, but you can make sure that you are in the right frame of mind to tackle it.

Had coach with club after Xmas , paddy doran fierce nice chap and gave great advice to the racer and leisure cyclist alike.
He talked a lot about the week of an event whereby you should keep intensity high but shorten the distances.

Idleater

shaka wrote: »

He talked a lot about the week of an event whereby you should keep intensity high but shorten the distances.

The op is cycling a (reasonably) long sportif. There's no intensity involved really, he can cycle slower, stop and rest, enjoy the scenery.
But otherwise, agreed.

shaka

Idleater wrote: »

The op is cycling a (reasonably) long sportif. There's no intensity involved really, he can cycle slower, stop and rest, enjoy the scenery.
But otherwise, agreed.

No intensity ? I'd say op won't agree at end of cycle

That statement was his reply to what someone should be doing the week of a sportive like Wicklow 200

Power10

shaka wrote: »

No intensity ? I'd say op won't agree at end of cycle

That statement was his reply to what someone should be doing the week of a sportive like Wicklow 200

Confident I will be in good shape at the 200/220 mark... after that its into un chartered waters!!

If I can climb a 21k 7% + average climb for 2 hrs plus after that is what I will have to wait and see..

It won't be lack of desire or effort that stops me!!

merc230ce

Wow, just found this thread - Best of luck, OP!!

Say Hi to Tommy Simpson (I have that name right, right?) from us! Looking forward to your report.

07Lapierre

Power10 wrote: »

Confident I will be in good shape at the 200/220 mark... after that its into un chartered waters!!

If I can climb a 21k 7% + average climb for 2 hrs plus after that is what I will have to wait and see..

It won't be lack of desire or effort that stops me!!

Fuel, fuel, fuel.....when you arrive at the foot of Mt Ventoux,make sure you have two full bottles ( energy drink, not water) and a few energy bars...

Best of luck.

Ladiee Person

Fair play to you, this is some challenge you have set yourself.

I did a stage of the TdF back when I started cycling first. It was an amazing day. We did savage climbing on the day but the road surfaces were brilliant so while we have nothing to compare here in Ireland I found that the crappy road surfaces we have here helped my training. In fact I found the false flats on the day were real leg burners, there is something very cruel about looking at a road and thinking this looks flat so why are the pedals giving me grief.

The one thing you cannot train for is how your head will react on the day, especially when you get tired, I remember being at the top of one of the climbs admiring the view and the next thing tears started rolling down my face, I think it was a mixture of OMG this place is gorgeous and OMG what the hell am I trying to do here. But nothing compares to the amazing feeling at the end and it's something you will remember forever. Plus it's great craic watching the pros doing it for real afterwards.

Good luck and enjoy it. I almost envy you, I would love to go back again for another go...