The Étape du Tour can seem a little daunting. It's a tough day in the saddle for any rider,
whether you're new to the sport or experienced. The following tips should help make it that much
more achievable.
STICK TO WHAT YOU KNOW
A ride as long and tough as L'Étape is not the time to start experimenting with new equipment,
and by that I mean your bike, clothing and nutrition. It will give you extra confidence
to know that your bike is well set up, that your clothing is comfortable and that the
gels you take with you, you actually like the taste of. However, as this is a preview
video and not the event itself, I'm going to try out some new kit!
RELAX
Not only will it be good for your body to start L'Étape fresh and relaxed, it's also
good for your mind too, which can be even more important. So try and take it easy in
the days leading up to the event. But, that said, if you've had a stressful few days at
work, don't worry about it. Sometimes, you can have the ride of your life despite the
odds being stacked against you.
There's an old saying amongst professional riders, and it will you you as well on the
run-up to L'Étape.
"Never stand when you can sit, and never sit when you can lie down."
MENTAL TRICKS
When tackling a climb that might last 2 hours or more, you might want a few tricks up your
sleeve to help make it a little more manageable. For example, focus on individual kilometres
and not the distance summit. There are signs on both the Tourmalet and the Hautacam at kilometre
intervals, and they provide suitable markers to keep you motivated. As the day goes on,
if the kilometres feel too far apart, look to use features at the side of the road as
your next goal. Ride to the next corner, and the next one, and the next one. Another great
technique is just to distract yourself. Don't focus on pedalling, look around you, think
deep thoughts, have a little sing to yourself. Choose a good song at least - no-one wants
One Direction stuck in their head for 8 hours. You'll inevitably keep moving, so allow yourself
to drift off from time to time.
The use of headphones is strictly prohibited during the event. You will see some people
using them, but not only is it dangerous, but if you're caught, you also risk not getting
an official finishing time. So if there's a tune that you want going around your head
during the event, then make sure you listen to it before you go to the start.
TRAINING
Before the day of the event, ensure that you've ridden the distance - 150km or more - and
spent enough time in the saddle. You might not be able to replicate the vertical challenge,
but it's great to know that you can ride the distance. Practicing your nutrition strategy
and testing your clothing and pacing will give you boundless confidence. There are no
shortcuts - training pays off.
TAPERING
The way that you structure your training on the lead up to the event is extremely important,
because you want to arrive at the Étape very fresh. It's very tempting to continue to do
long, hard rides in the last week leading up to it, just to make sure that you still
feel fit and strong. However, just like it takes a long time to gain fitness, it also
takes quite a long time to lose it, and you should feel better and better as you freshen
up from the training that you've already done. One of the worst things that you can do is
panic training, as this can actually lead to the opposite of the desired effect.
WEATHER
Don't let bad weather psyche you out. If you've brought the right kit with you - and you should
have, we did tell you - then you can tackle almost anything. So much of dealing with the
cold is mental, so remember that everyone is in the same boat and just crack on.
DON'T LET RIDERS PUT YOU OFF
When you arrive at the start of L'Étape, it's very easy to look around you and feel that
people are better prepared, they've got better equipment, or maybe that they've got an entire
feed zone in their rear pockets. However, it is important to let people get on with their
own way of doing things, and you concentrate on yours. If you do things like you did in
training, then that's the best way - don't let anybody change your approach at the last minute.
PLAN IN ADVANCE
My biggest mental crutch is always to plan in advance. Nothing helps me more than knowing
that everything is placed and sorted. I need to know that my bike is in good condition,
that my food is in order, and that I have clothes for all weathers, so I won't be too
hot or too cold. There are lots of ways to overcome your L'Étape nerves - positive thinking,
rationalisation, whatever. For me, though, the most effective has always been making sure
that I'm organised, and that I have done everything I can.
Finally, remember that everybody in the Étape is going to be nervous at some point. Try
to think back to the reasons why you entered the event in the first place - it's only a
bike ride, and one of the most enjoyable that you'll ever do in the world. Yes, it's going
to be hard, yes, it's going to be a challenge, but that's kind of why you entered it, right?
You're going to absolutely love it...in hindsight!