How do you prepare for a cycling tour in the mountains?
Are you planning to cycle up Mont Ventoux soon, but not sure if you've trained enough? In the article below, our physical trainer Jarno Voorintholt explains what you need to do to be as well prepared as possible for a cycling tour in the mountains.
"Start training well in advance." As simple as this tip may sound, according to Jarno, many people underestimate how much time it takes to prepare for a tour. "Some people think they can get fit in a month, but that's very unwise. Start training at least six months in advance and build up slowly. Capacity comes before intensity."
According to Jarno, it is better to train two to three times a week for six months than six or seven times a week for two months. "We are also talking about your health. If people start too late, they will end up doing an enormous amount of training. The chance of getting injured and ill is very high."
By building up slowly, Jarno means that you gradually increase the number of training sessions per week. "I recommend starting with once a week, and after four weeks, you can increase it to twice a week. If you are able to train three times a week, you can see that as the next step. If you can keep that up for several months, you will be well prepared for Mont Ventoux."
Cycling-specific preparation:
Cycle at a high gear (50–60 rpm) for a longer period of 6–12 minutes. This will train the specific strength you need for long climbs in a relatively flat country like the Netherlands. You could also opt for series on a dyke or viaduct. Short climbs in the Netherlands are ideal for repetitions. Do 10-20 with short breaks in between (1-2 minutes).
Another option is indoor training, such as Tacx or Zwift. Choose Zwift routes such as Alpe du Zwift or Epic KOM. These simulate long climbs perfectly. Steady pacing: Learn to climb by pedalling at a constant power output, without peaking. You can practise this in a controlled manner on the exercise bike.
In terms of strength training, you can choose exercises such as squats, lunges, step-ups and hip thrusts, focusing on the quadriceps, glutes and hamstrings. Core stability exercises, such as planks, anti-rotation and dead bugs, improve your posture and efficiency on the bike. Intervals on the bike are actually also strength training specifically for cyclists.
