Marmotte 2010

One of the main problems with training for marmotte in Ireland is the length of the climbs. There is nowhere around that will give the type of relentless 1 hour plus consistent climbing.

Mosiki's training is certainly well on course, getting both the distance and the climbing in.

At the moment I am concentrating more an the climbing aspect and trying to cut down on the lenght of 'middle' miles, those miles spent getting to and from different climbs.

Focusing on climbing stocking lane, up Featherbed and over to Sally Gap (admittedly there is nearly 2 miles of downhill) and then up Kippure. Takes me about 60 minutes. Then descend and turn around and do it again. Only done it twice in a row so far, hoping to up that in May to 3 and then 4. Hit W200 in early June so review distance and time in the saddle conditioning and then some tweeking before heading out.

Not sure which is the 'better' option, hence the post, but it has been mentioned before that the climbs in Marmotte are more akin to 25TT efforts rather than a series of smaller climbs and descents.

Longest ride so far is 65 miles so distance defo needs to be worked on.

Not much progress to report, quite the opposite actually. The 2 months to prepare is now 6 weeks with little done in between.

Been abroad working for one of the weeks, and been on anti biotics for a week for throat/sinus infection (which i got cycling while hungover couple weeks before, so karma i guess).

2 short 40km spins the first week. Decided to get back at it properly on saturday (yesterday) with repeats of stocking lane. 4 circuits done and felt my knee twingeing so cut the day short (was planning on doing 8 repeats). Could barely walk upstairs last night with the pain in my knee, yet another set back. :mad:

Todays plan of a 150km flat spin has been shelved while my knee repairs itself. It does feel better today and should be right by wednesday for an evening spin, stocking lane repeats again. The descent via cruagh is the worst part, bad road and very winding with gravel in parts which can be misleading when cornering.

I think i should have done stocking in the granny gear as opposed to thrid which put extra strain on my knees, especially when the 2 weeks previous my legs would have weakened rather than got stronger due to sickness and lack of cycling.

Plan for the week:

Monday: swim (1hr morning), weights (1 hr evening)
Tue: as monday
Wed: 3hrs cycling (to, from and 4 x stocking lane)
Thur: rest
Friday: weights (1hr morn)
saturday: cycling 150km (flat spin at gentle pace HR zone 150)
sunday: cycling (6-8 times stocking lane, dependent on how i feel)

Hope this week can go as planned cause any more set backs and marmotte could turn out to be a spectator sport for me. If my knee cant hold to the intensity of repeats of stocking lane then it wont on marmotte either so only one way to find out. Hopefully it was a combination of too much too soon with low immune system and lack of training in previous 2 weeks, as i was motoring up it in higher gears 2 weeks ago.

Mosiki wrote: »

If my knee cant hold to the intensity of repeats of stocking lane then it wont on marmotte either so only one way to find out.

I'm a complete amateur so feel free to ignore my advice but I wouldn't go with that approach. It sounds like you're really pushing those climbs up Stocking Lane which is putting a lot of stress on your knee - I would ease back on climbing and focus more on high intensity/heart rate work on the flat and allow your knee time to recover before France. I know a guy that had to train on a turbo exclusively for the 2007 Etape (route) after he broke his wrist at Easter and he managed to finish it so killing yourself doing hill repeats is not completely necessary if you just want to finish the event. I would also agree with the advice to drop the weights and swimming at this stage. I hope to be out there myself in under 7 weeks (volcanic ash permitting) and I can't say I've done a whole lot of hill work up to now.

Good week for training, didnt get anything done on saturday but everything else went as planned.

Did 215km on Sunday at the Mick Byrne, good tough course and is easily the strongest day i've had on the bike in a long time, if not ever. My pace is similar to before, but a lot less effort required climbing and increased endurance and strength. Was with empty from boards for most of the ride, until i got dropped at glenmacnass on way home, the last 35km were tough but i'd previously only gone 130km as longest spin year to date so not worried about that too much.

Dropped another 4lbs which makes a huge difference on the hills, if i get another 7lb off before Marmotte I'll feel ready.

This week i'm resting up a little, especially after sunday and i've a spin planned for next sunday to cover djouce - lugala - slieve mann x2 - SE x 2 - Wicklow gap x 2 - glenmacnass - home.
Probably do a day in the gym and a swim one morning this week to keep me ticking over til sunday.

Training and especially the diet is starting to show dividends which is a relief and particularly satisfying when I can see and feel the rewards.

Not long to go, last 2 weeks were up and down. Have a good days training followed by a night out for a 3 course meal, one cancelling out the other.

Yesterday did: Cruagh, Sally Gap, Laragh, 2 x Shay Elliott, 2 x Slieve Mann, Glenmacnass, Home.

Bonked on Glenmacnass, dehydrated and didnt fuel enough, was a torturous long drag home. The 120km yesterday was tougher than the 215km Mick Byrne because I bonked, such a difference proper eating plans make. Was my own fault for skipping the stop at laragh shop on way back, trying to save a few mins to get home for the match, another lesson learned (although I kind of had a feeling I'd regret it as I cycled past the shop at Laragh).

My last 6hr plus ride will be next weekend, where i'll do same as yesterday plus wicklow GAP X 2 OR 10 x Cruagh. After that it will be short one hour spins up stocking lane/cruagh/ kilakee and practice descending too. The 2 weeks before Marmotte will be mostly short session bike work or swimming and gym to taper down and let the Glycogen bulid up so I can slowly carb load the last week and be fresh as possible for it.

It will be more a mental battle staying of the bike the last week, tough rides the week before will only weaken the muscles instead of strengthening them for the event itself. I'll have a couple of short 1-2 hr spins during the week at a higher heart rate than normal to try an increase aerobic capacity.

16k tt last night - first time on the bike since the Burren tour last Saturday. That's the training finished now - flying out on Monday. Prix des Rouses on Wednesday and then a quick dash around the Marmotte on Saturday. Piece of p*ss I'd say...

I'll put up a report later of the trip, over next day or two when I get the time. Or else I might blog it and send the link. I dont normally but its no ordinary course. Have a few photos along the route also.

Mosiki wrote: »

My Marmotte......

Wonderful report, amazing effort.

I love this one...

Jesus well done and well written, the pain certainly comes across on that. The Croix de Fer is a different col from the Glandon, basically if you go straight on instead of turning for the Glandon it is another kilometer or so. So the climb we did is the climb to both the Glandon and Croix de Fer if that makes sense. The cols themselves are the passes at the top rather than the climbs.

Pacing and nutrition are essential for that ride. You really have to go slow at the start and keep something in reserve for later in the day. The heat is what it is, the only way to deal with that is do more cycling in higher temperatures and you do adapt to it. It still makes it tougher certainly but it becomes manageable.

On the food stops, I was near the front (7am start) and what you describe is I think pretty much what it is, bread and salami, we had brie cheese as well. On the one hand I think it is fine but the problem is it is difficult to get down quickly and they don't really have anything you can take with you. This year I carried all my food myself (7 bars) to minimise stopping and so I wouldn't have to rely on them.

Good luck in 2011!

Mosiki wrote: »

My Marmotte......

Eggie!!!!!! I didn't notice that you had change your nick, I thought we kinda lost you. Amazing report, well done man, well done.

It's probably crazy, but reading those lines (and all the other reports) I want to do it as well, feel the pain. If you need a training buddy for the 2011 Marmotte let me know, I 'll be doing it!

Fair play Mosiki, that was a pretty harrowing read but is one of the best accounts of capturing just how epic those climbs are that I've seen. When I was reading the Glandon bit I was sure you weren't gonna make it to Alpe D'Huez so fair play to you for having a shot at it when it would've been so much easier to not even try. Strange thing is, even after all that sufferring it still sounds like you enjoyed it! And in a bizarre way, I get that, it's kinda part of what cycling's all about.

The funny thing is that I think the pain affects the memory and it sounds like your recollection of the Galibier doesn't reflect just how hard it is. My memory is that it's 8% or so for the first bit coming out of the village and then after a few km there's a fairly flat bit but then it kicks up from there towards Plan Lachat. My hunch is people don't recognise how steep that section is as doesn't look steep but my vague recollection is there's plenty of 11% and 10% sections in the run-up to Plan Lachat. I remember it this way as I was told by locals beforehand that the climb only really starts 9km from the end (which I think is the actual distance from Plan Lachat to the summit, not 5 or 6km). Plan Lachat is at 2000m and Valloire is around 1400m, so you've ascended around 600m before you even 'begin' the climb.

I found Plan Lachat to be pyschologically the most difficult stretch of road I've ever done on the bike as you're cycling into the end of a U-shaped valley and you can see the angle of the road on the other side with a rare unobstructed side-on view - and that particular stretch (which I witnessed a truck fail to get up ahead of me) is 15-16% gradient and it just looks incredibly intimidating....and add in that I was already sufferring from what was allegedly the easy bit and it was the closest I came to getting off the bike.

But that bit all seems to have been a haze for you....you're probably better off!

One thing I'd ask - if you're going to do it again, does it have to be as part of the official event? I did it solo (girlfriend did support car) in September and though the extreme cold at the summits and on the descents (my Garmin battery froze when the mist came in on top of the Galibier), on balance I'd opt for that any day over descending with 9,000 lunatics and dealing with that intense heat and limited access to water and food.

honkjelly wrote: »

Think i might have been on a boards spin with you the first time you went up Shay Elliot. Just came across your report this morning. Great read and think your goals for next year are spot on. Hill Repeats!

Yeah, the super windy day!

Mosiki wrote: »

That time of year again, Marmotte 2011 - entered. Now the easy bit, drop 20lbs and speed up over hte next 6 months and try it all again.

Your experience of last year will definitely stand to you. Best of luck with it-we'll be looking forward to another report like the last one, this time with a happy ending.:D

For those who enjoy pain and cruelty (of the self inflicted type), can register via the website below I believe (my mate registers me so I have no experience first hand).

http://www.sportcommunication.info/web2010/index.php?langue=2

Friday - 1 hour Turbo Trainer, moderate to easy pace (fat burning rather than cardio, need to stay in this HR zone for about a month initially to reduce weight, alongside controlling my diet.)

Saturday - 1 hr Turbo Trainer, moderate to easy again.

Sunday - 65km group spin with ThinkBike.ie in rathmines. Was great to get back out in the open air, and for longer than an hour on the bike again. 3 hour spin at an easy pace. Rathmines to Enniskerry (via Dundrum), along the N11 towards the turn off for Delgany, stopped in Greystones for a tea break, back up through Enniskerry an home. Just what the doctor ordered. No real climbs, didnt risk the hills as the roads were frosty in places nad would no doubt be a lot worse the higher we ventured.

Monday - resting up.

Tuesday - 25km, 1hr flat spin. Wet and windy but grand once you get out. Didnt particularly feel like it but its nights like that which make the difference. Felt better for it afterwards.

Not the most productive week, partly my fault, partly not.

Mon - Fri: Got two nights in the gym, which is pretty poor really, If I'm honest I was a lazy bollocks. This has to be improved upon starting this week, aiming for 3-4 nights per week training whether it be onthe bike, swimming or gym. Then saturdays and sunday where I have no other committments.

Sat: Arranged a Marmotte training spin with a guy the previous week, to take place 9.30am saturday morning. I duly showed at the meeting place at 9.30am, and duly left the meeting place at 9.45am, alone. No show on their side, which I was half expecting as they said they had a shindig the night before in advance, and I later learned he had a fall the day before and was wary of the roads higher up. No harm.

Not to worry, off I set heading for Sally Gap via Edmonston Road. Edmonston road is so much better now since they resurfaced it and I now prefer it to Stocking lane. It was pretty cold and I was wary of frost and ice further up, but their was nothing major of any concern the whole way to sally gap, other than a couple of stretches in the shade where the frost hadnt melted but it was dry and safe enough once slowing down on approach.

Saly gap was fine too, so I headed on to laragh. There were some stretches again in teh shade with heavy frost but dry and manageable at slow speed. A few icy patches where the water runs over the road and had frozen solid but again only 6 foot wide and manageable once slowing on approach. I set a relatively sedate pace and the legs were pretty fine climbing wise. When I reached Laragh I decided I would head back the way I came as I knew it was safe enough, rather than risk the unknown on Wicklow Gap. After a tea and a sandwich, shared with some stray dog, I climbed back up to Sally gap and home. 90km covered in 4hrs 45 mins (slow I know), felt fine and will look to stretch that to 120km next time out.

Sun: Showed up with a hangover for the Thinkbike.ie spin from Rathmines. 17 showed which was pretty good. Again via edmonston road whereby half way up I (or rather Bikerbhoy) realised my rear tyre was wrote off, a bulging rip ready to burst. That was the end of that spin, a slow descent of edmonston and then slouched home with 20km under the belt. Maybe it was a blessing in disguise because when I got home I got the rough end of the hangover from hell, weird. Felt fine out on the bike earlier.

Note of caution: Schwalbe Ultremo tyres, easily the most comfortable and quickest, grippiest tyre I have used (opposed to Continental GP 4000s & Open Corsa Evo CX). However, 500km and the are banjaxed so they will be used only in future for maybe the Marmotte, Mick Byrne 200, etc. One day events.

I have ordered a set of Continental GP 4000s from e-bay which should arrive in the next week. I used these last year and they lasted 6 months over the winter and are quite durable with decent enough grip (although not the same as the corsa evo's or ultremo). But what you lose in grip you gain in reliability, and I wont need to buy a new set every month as I would with Ultremos, or every 2 months as I would with Corsa Evos.

Next weekend I wont get any bike time as I am away so aiming for 4 nights traing after work Mon-Thur to make up for it.

Decided to update blog with progress as I attempt to drop from fat frog to beanpole before July. Link in my signature below.

Blog

I havent written down a plan because mentally I'll have turned a goal into a chore. My current training is pretty sedate, pace wise, even climbing the hills. And to be honest, compared to the Marmotte, a couple of loops of Sally Gap isn't exactly difficult and wont do any harm whatsoever.

My main aim is to drop the weight and gain distance ( hills included), then up the pace. My base fitness is fine, always was, have trained regularly for 15 years, just about a stone 4lb above my optimum weight for cycling but it wont be an issue dropping down. I have done it many times before.

I ordered this book , apparently its an interesting read and may help. Time wise I will be looking for 6 - 10 hrs on a Saturday and 3-6 hrs on a Sunday on the bike as the norm. Obviously there will be weekends were I have other committments and that will be reduced.

Bad week for weather. Latest update.