As in all endurance sports, basic training comes before the fantastic passes and the corresponding mountain training. Moderate speed and hours of exertion develop the basic skills, initially on flat routes. Climbs that are too short and too steep are not ideal for developing endurance power for long mountains.
The key training sessions at a mountain camp
Once the foundation has been laid, the most important training sessions for epic marathons are long intervals in the upper endurance range (GA2) to just below the threshold (sweet spot training). If there are sufficiently long hills (mountain camp!), it is a good idea to learn to stay on the gas for a long time. Initially 20 minutes, then 40, 60, 90 minutes. This also trains the brain to cope with this performance requirement. Limits are also pushed in the mind. It's easier to repeat what you've done once.
The fast-twitch muscle fibres are encouraged to work harder during endurance training with power-emphasised intervals in the GA2 load range (4-6 x 6 minutes, 50 rpm). Reprogramming the fast fibres for continuous power reduces lactate production. Intensive hill workouts are intervals in the development zone at and just above the threshold with fluid pedalling. For example, 4-6 x 10 minutes. These intervals can be trained well on a slope that you ride up repeatedly. The descents between the intervals are for recovery. These intensive training sessions should always be approached with good energy levels, i.e. not on your last legs in the evening after work. Energise before and during. Total duration with warm-up and cool-down: 2 to 3 hours.
Mountain training without mountains? Into the wind!
In absolutely flat terrain, the only option is to ride against the wind in high gear. This is not perfect, but it involves a high continuous load and also makes you fit for the mountain (which is motivating and light compared to the wind). Small climbs of 30 to 100 metres in altitude can also simulate thousands of metres in altitude by being ridden in large numbers. Focal points Training camps are a good way to get rolling. A week of flat kilometres lays a good foundation. Mountains should be added later and increasing time spent on the mountain. Mountain camps 5 to 6 weeks before the competition have proved successful (see plan on the right). Trial competitions with shorter distances are also an effective way of getting closer to the competition where it really counts. Always take the time for recovery after training focal points, as this is where the real performance gains are made.
In the last ten days before the competition, no more violent action. In order to build up the necessary freshness, the amount of training is halved and the intensity is also reduced.
