Bike in all its splendor

Mountain Biking Preparation: 1- Physical Fitness

Any cyclist who regularly rides on flat terrain is used to hills and undulating circuits.

But the mountains are something else entirely in terms of intensity and duration of effort.

Here are some tips to help you prepare specifically for the mountains. A successful cycling holiday at Chalet La Source is well worth a few weeks of preparation!

Prioritize quality over quantity

The starting point is a solid : long runs, a diet that limits fat and simple sugar intake. This already provides a good power-to-weight ratio to begin specific training.

Specific mountain training: at least one month before the mountain passes, gradually increase to 2 to 4 sessions per week, leaving at least one day of recovery between two intense sessions, and alternating the focus areas (strength, threshold, speed, changes of pace). Always begin each session with a warm-up and finish with a cool-down.

Chalet La Source Force Strength training typically involves climbing all the hills on a hilly course using a higher gear, at 45-60 rpm, without significantly increasing the heart rate (i2). The rider remains seated as much as possible to work only the legs, and focuses on pedaling technique.

Threshold training aims to push back the anaerobic threshold as much as possible, the point at which the body produces more lactic acid than it can eliminate (hence the term lactate threshold). Typically, this will be the pace of a time trial, intermediate between endurance and short efforts: a sustained tempo with high but controlled breathing. It is trained through sets in zone i4.

Chalet La Source Fractionné Speed work (the ability to "spin") helps maintain good oxygenation of the muscles and elimination of lactic acid.

For example, we will repeat several times a small loop composed of several hills, at a high cadence (90 rpm or more) and in effort zone i2. As the objective is to maintain the pace over time, we will work more on "long cadence".

The change of pace ("short bursts of speed") is developed through interval training exercises inspired by athletics. This involves alternating short phases in i1/i2 and accelerations in i4/i5 uphill, either in a seated position or by performing transitions from seated to standing.

These sessions include technical exercises both uphill and downhill.

To illustrate, here are some examples of sessions (see the definitions of effort zones at the end of the article):

*Type of effort*	Pace during effort	Example of an exercise at the beginning of preparation	Example of an exercise at the end of preparation
*Strength*	Overgear 45-60 rpm	2 sets of 5 x 1 min (i2), 2 min rest between repetitions and 10 min between sets	3 sets of 5 min (i2) with 5 min rest
*Threshold*	*80 rpm*	*5 sets of 4 minutes (i4), 4 minutes recovery*	3 sets of 10 minutes (i4) with 5 minutes recovery
*Velocity*	*90-100 rpm*	*3 sets of 10 minutes at 90-100 rpm (i2), 10 minutes recovery*	*2 sets of 30 minutes at 100 rpm or more (i2), 15 minutes recovery*
*Fractionated*	**seated 80-90 rpm, dancer 70-80 rpm**	2 sets of 5 x 15 sec (i5) with 1 min rest between repetitions and 10 min rest between sets	3 sets of 5 x 30 sec (i5) with 1 min rest between repetitions and 10 min rest between sets

General Physical Preparation (GPP)

Chalet La Source Gainage To optimize your cycling training, nothing beats a good general physical preparation (GPP). The best strength training exercises for cyclists are as follows:

Core strengthening exercises to reinforce the back and abs. Good core stability prevents unwanted movements (shoulder wobble, pelvic rotation, etc.) and improves pedaling efficiency.
⇒ Plank (front and side), wall sit, superman/woman exercise, crunches, rowing machine…

Exercises to strengthen the glutes and thighs.
⇒ Squats, lunges, stair climbs, calf raises…

Chalet La Source Plyometrics Plyometric exercises to develop explosiveness, making you more comfortable with changes of pace on the bike.
⇒ Squat jumps, box jumps, lunges

These exercises should be performed in a circuit training format, with 30 seconds of exercise followed by 30 seconds of rest.

Monitoring tools to help you make progress

Sensations alone can be misleading. By linking personal sensations with objective data, monitoring helps you better understand yourself, measure your progress, and control your effort during a climb.

Chalet La Source Cardiofrequence The heart rate monitor is the basic tool, as heart rate is directly linked to muscle oxygenation.

The power meter , which is becoming increasingly popular, adds an extra benefit by allowing athletes to disregard external parameters that affect their heart rate: heat, stress, fatigue, hydration…

Effort zones in cycling

Area	Intensity	% FCM	Type of effort – Perceived effort – Maximum duration of effort for an average level
i1	Lightweight	< 75%	Active recovery: Relaxation, no muscle pain, very easy conversation
i2	Average	75-85%	Endurance: No muscle pain. Easy conversation. Max 3-4h
i3	Supported	85-92%	Rhythm: Onset of muscle pain, difficulty speaking. Max 2h
i4	Critical	92-96%	Threshold: Muscle pain, breathing difficulties. Conversation very difficult. Max 20 min
i5	Over- Criticism	96-100%	Tolerance: Severe pain and breathing difficulties. Conversation impossible. Max 5 min
i6, i7	Max	100%	Sprint: Explosive effort held almost completely underwater, followed by hyperventilation. Maximum 30 seconds

Good development: adapting the gears to your level

Chalet La Source Braquet Velo Evaluate the gearing you need for difficult climbs (gradients above 10%) by measuring the cadence – and therefore the speed – you can maintain, your "comfort zone".
To do this, you need to test yourself on a consistent, uphill climb.

In practice, a 1:1 ratio is a good guarantee for tackling all terrains (in the example above: 34x34). In any case, you should allow for some extra clearance to handle rougher sections.

For example, for a 34-tooth chainring / 28-34 sprockets, here are the speeds obtained for cadences of 70 to 90 rpm (on a standard 700x25 wheel):

Cadence	Speed in km/h depending on the gear ratio (chainring x sprocket).
Cadence	34x34	34x32	34x30	34x28
70 rpm	8.9	9.4	10.0	10.7
80 rpm	10.1	10.8	11.5	12.3
90 rpm	11.3	12.1	12.9	13.8

And now, have a good training session, and see you in the next article for the second part of Mountain Bike Preparation: Technique...

See you very soon at Chalet La Source!

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1953 / 2023... On July 6th, the Tour returns to Cauterets!

1953, 1989, 1995, 2015 - A look back at previous editions
of the Tour de France in Cauterets

Summer 2023 will be marked by one of the most anticipated events in the world of cycling: the Tour de France, which will be celebrating its 120th anniversary.
For its 6th stage , the Grand Boucle will start in Tarbes, cross the Col d'Aspin and the Col du Tourmalet, and finish with the climb to Cauterets Cambasque. A grand return to this site which, in 1989, witnessed the first stage victory of a certain Miguel Indurain...
Don't miss this exceptional moment by staying at the comfortable Chalet La Source, just steps from the Tour route!

A stage for the best climbers

The 2023 Tour de France is described as being
tailor-made for climbers , due to the large number of mountain stages, nine in total. On July 5th, the peloton tackles the Pyrenees, during the fifth stage between Pau and Laruns (165 km) . The route includes several difficult climbs, including the Col de Soudet and the Col Marie Blanque. The following day, for the sixth stage , the riders depart from Tarbes and head to Cauterets-Cambasque, a 145 km route.

Chalet La Source, Tour de France 2023, Stage 6 A relatively short high mountain stage, which also crosses two of the most legendary passes: the Aspin (12km at 6.5%) and the Tourmalet via Sainte-Marie de Campan (17.1km at 7.3%). Passes that have marked the history of the Tour de France many times: this will be the 75th time for the Tourmalet!

Although the final climb to the Cambasque plateau is less well known - used only once by the Tour, in 1989 - it is nonetheless selective with its 16km at an average of 5.4% - and up to 10% in the numerous hairpin bends, particularly during the last few kilometers.

With this level of difficulty, we can already expect a first showdown between the favorites!

Cauterets, a regular participant in the Tour

A prime location for mountain cycling, with its winding roads and breathtaking scenery, Cauterets is hosting a Tour de France stage finish for the 5th time . These stages have showcased the best climbers of the moment, and great champions.

Tour de France 1953, Stage 10 , Pau-Cauterets – Jesus Lorono, best climber

Chalet La Source, Tour de France 2023, Stage 6 It was in 1953 that Cauterets hosted the finish of a Tour de France stage for the first time . At the start in Pau, the favorites were nervous. Swiss rider Hugo Koblet, winner of the 1951 Tour, launched a masterful attack on the Aubisque climb. But on the descent of the Soulor pass, he crashed heavily and was forced to abandon the race.

Upon arrival in Cauterets, it was the Spaniard Jesus Lorono who took the victory, with a lead of nearly 6 minutes. Lorono would finish as the best climber of this 1953 Tour , a Tour that would be won for the first time by Louison Bobet.

Tour de France 1989, Stage 9 , Pau-Cauterets - Indurain makes his mark

Chalet La Source, Tour de France 2023, Stage 6 In 1989, the Tour de France explored the climb to Cambasque, above the spa town. From Pau, the Marie-Blanque and Aubisque passes had allowed Greg Lemond, Laurent Fignon, and Pedro Delgado to test their strength. Not wanting to expose himself too much, the Spaniard sent his teammate, a certain Miguel Indurain , ahead of him.

After catching up with Frenchman Forest, the Navarrese distanced himself from his pursuers, and came to win his first stage on the Tour de France at the summit of Cauterets, where he won with a 27-second lead.

Tour de France 1995, Stage 15 , Saint Giron-Cauterets – Richard Virenque, best climber

Chalet La Source, Tour de France 2023, Stage 6 This stage included five mountain passes – Portet d'Aspet, Menté, Peyresourde, Aspin, and finally the Col du Tourmalet before a final climb to Cauterets via the Crête du Lys. Richard Virenque rode solo , crossing the summit first to secure his polka dot jersey as best climber.

At the summit of Aspin, this mission is already accomplished but he continues his effort in the Tourmalet, repels the return of Chapucci and Escartin, to win at the Crêtes du Lys.

A stage which will unfortunately remain marked by the fatal fall of the Italian rider Fabio Casartelli, during a mass crash on the descent of the Col de Portet d'Aspet.

Tour de France 2015, Stage 11 , Pau-Cauterets - Rafal Majka wins solo

Chalet La Source, Tour de France 2023, Stage 6 With two mountain passes, including the Aspin and the Tourmalet, and several severe climbs, the stage linking Pau to Cauterets constitutes the first real mountain stage of this 2015 edition.

It was the Pole Rafal Majka , best climber of the 2014 Tour, who took the victory. After a well-timed attack on the Tourmalet, Majka increased the pace, gradually dropping his breakaway companions, to arrive solo in Cauterets.

This victory allows him, for the second year in a row, to win the distinctive polka dot jersey of the best climber of the Tour de France.

There is no doubt that the fans will be there in force, and eager to see what the Tour has in store for them, once again this year in Cauterets.

So don't hesitate, come and experience the excitement of the Tour passing by, or relive the climb to Cambasque by bike, during your stay at Chalet La Source !

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