Etape du Tour 2015: Saint Jean De Maurienne to La Toussuire

So this year's Etape was my fifth one, and from looking at the profile could be one of the hardest (apart from 2012, that was stupid wasn't it) 138km in total from Saint Jean De Maurienne to La Toussuire (Where Froome attacked Wiggins in 2012, remember?) and would be used as Stage 19 of the Tour on the 24th July.

This year I could only get a few days off work, so unlike the usual car full and 10 days holiday with my brother and Parents, Lucinda and I drove down in the Rover, left London on Wedneday at 4pm and arrived at our villa in Orelle, just outside Modane at 7am Thursday. Perfect. 

I had a good number this year (226) which meant I was in the first pen, and off at 7am. Jack, Dave and Lucinda were also all doing it this year, Lucinda's first time, so on race day we all arrived at Saint Jean early on the Sunday to allow for plenty of time to find the bag drop, faff and chat. The weather forecast had been "mixed" for the past few days, so I made sure that I took all the kit, including arm warmers and Gilet, even though in all likelihood I wouldn't need them... 

7am arrived and we were off. The first climb, Col du Chaussy was just 2k into the ride, 16k in total at an average of 6%. I had a few aims on this climb: Climb in under an hour, stick with the quick guys, and ride hard. After the climb was a 32k flat section where if you were out on your own you would suffer. We hit the lower slopes and riders suddenly started to go backwards, I felt really good, having rested the day before, and managed to make sure I wasn't passed by any riders. I had started the middle of the front pen, so was under no illusion that a front group was already up the road on the climb, and likely that I would never see them (correct). I maintained a good speed (around 16-18k) and VAM (velocità ascensionale media, translated in English to mean "average ascent speed", quoted in meters per hour) of around 1000. Around 3k into the climb I could see another Phoenix rider, this was Miles, we both finished with a few minutes of each other last year, so I knew he'd also have a good start number. I caught up with him and pulled to the front setting a high pace in an attempt to dislodge some of the other riders in this now small group, we shared turns and rode all the way up the climb, the pace however was a bit too high, I was conscious that whilst the route was only 138k I didn't want to blow up on the first climb, especially with 3 more to come... We crested the summit in 55:38, VAM of 1086, so from a time climbing perspective I was happy with that. There weren't many riders on the road now, and no real groups forming, so Miles and I hit the descent with a fairly clear road. I hadn't ridden this before, Miles had, and it showed, he was descending very well, and quickly opened up a small gap. We got the bottom slopes, and I was now in a small group of 4 riders, with a much larger group, around 30 just up the road, we worked together and quickly joined the back, with nothing much happening, yet the pace still quite high so had a easy 30k, which given the Glandon was coming up might be for the best. I hit the Glandon at 9:15, so temperature wise it wasn't too hot which given the climb is 20k in total, averaging 7% and climbs 4,658ft was for the best. I was feeling good still, upto this point had got my fueling spot on, drinking one 750ml bottle of electrolyte, 2 gels and 1 bar. I was still with Miles at this point and we rode together, along with two other very euro looking chaps upto the 10k point, where a sudden injection of pace saw me slowly drift back. I decided not to follow Miles at this point, namely because I knew this was not only a long climb with a nasty final few Km, but we also had two more cols to climb. The final few K was unpleasant at best, I was low on water, and thankful for the campers and supporters handing out bottles and cups of water and shouting "Allex Allez" 1K to go and a final kick at the top and I was there, hardest bit done a reckon... 1:22 climb time, VAM of 1028. I stopped for exactly 1 minute at the feed station to refill bottles, drink some coke, eat some cheese tart thing before I was off again. Thankfully at this stage they were not busy, so being quick was possible. Onto the small 4k climb onto the Croix De Fer, After feeling abit hungry at the top of the Glandon, and perhaps a little tired I felt great now, upped the pace again and onto the descent. Confidence was up now and I was flying down, taking the correct lines and getting as aero as possible, every little bit of every saved here is important for the Mollard and La Toussuire. Bottom of the descent was 100k done and now onto the Mollard, another climb i've not done before, and one that i had forgotten about really. Ah it;s only a Cat 2, Ah it's only 5k. Yeah, i wont be saying that again, 5k is long way in the mountains. Still feeling strong though, and having left a small group at the bottom of the climb I was pushing out a consistent pace, nothing much to report on this climb really, I was pleased when it was over though, 23:41 in total with a VAM of 950, slightly down on where I needed to be, but not surprising. Another gel and another bar at the top, allow enough time to digest and onto the final descent, and what a descent, sketchy and rough in places, beautiful smooth tarmac in other places, plenty of hairpins and plenty of blind corners. I thought I was quite a good descender, apparently not, it really is impressive watching guys hurl down the mountain and around corners at speeds and levels of grip I thought wasn't possible. An area for some improvement I think. The final climb was La Toussuire, a fairly long 18k, with the hardest 3k right at the bottom, and an average of 6% overall. The bottom slopes were tough, I looked down at my Garmin and saw 10kph, this simply wasn't quick enough, the sun was baking and the temperature around 35 degrees now. I worked out that at the current speed the climb would take me nearly 1 hour 30, that wasn't quick enough and woudl mean i'd be over the 6 hour mark. I gave myself a serious talking to, especially after I was passed a group of 5, necked two gels, clicked down the cassette and stood up. I can't lie, this hurt, everything was telling me to sit down again, go back up the cassette and spin, but as I powered past the small group that had just passed me I kept on going, and whilst the climb does thankfully now get a bit easier I was maintaining around 16-18kph and a VAM around 1000. Into La Corbier and around 4k to go, just 4k! another gel was hard around 6k to go which now started working, down the cassette again as the gradient lessened and out the saddle once more. Now out La Corbier and 2k to go, I could SEE the 1k to go sign, thankfully the gradient once again flattened and allowed for a solid pace, now at 5:50 going into the final K I knew i'd manage a sub 6, thankfully. La Toussuire and the finish line was awesome, so many people out cheering on, but I was on my own, no sprint finish for glory thankfully, so kind of just cruised over the line, that was La Toussuire done in 1:08 and a VAM of 953, again slighter lower than i wanted, but i'll take it all the same. That's the Etape done for another year, and as I filtered through to the "Pasta Party" I was actually pretty pleased with my time, no idea where this would place me but hopefully enough for a top 200 finish. I joined Miles in the finishing tent, who finished just a few minutes before me, a storming ride. We chatted about some stuff, at pasta and then sat outside in the sun, relaxed and built the cycling tan whilst other Phoenix riders and mates turned up, probably best bit of the day. Results in and I came 185th out of 14,000 starters and around 9,800 finishers. I'll be honest, i'm quite pleased with that. 

Strava Link: 
https://www.strava.com/activities/349368289/overview

So that's now 5 years of "Etaping" done, so I reckon i'm in a pretty good position to offer 5 tips for anybody looking to ride in 2016, I know I will be...

#1 Training - Logo Solo Hilly Rides
Club rides are good, but the problem with club rides is they don't truly reflect the Etape, you stop and start and benefit from the shelter of other riders. You'll be out there for 6/7/8 hours, solo riding, so some solo riding around 5 hours will get you trained for this. As is often the case in winter, base miles are often the order of the day for many cyclists, and this was certainly one of my training methods. This may seem an obvious point, it may also seem slightly boring, but I personally like solo rides. In addition to this climbing for 10 minutes up Box Hill once wont really cut it. Find somewhere with longer hills, or if that isn't possible do hill repeats (a particular favorite) 10 Swains Lanes in North London for example is around an hour in total, with about 3,000ft climbed. Although you're not climbing all the time it's certainly a good way to get the hills in.

#2 The Race - Pacing is key
More so than ever on this particular stage as you had 4 climbs. There is no point smashing the first climb 2k in, and then blow up on 2nd or 3rd climb. I made sure I not only rode on feel, but also maintaining a constant speed and effort up climbs, not worrying too much about other riders on the road. So when Miles attacked on the Glandon I didn't follow, I was concerned with pushing too hard and loosing too much time on the last climb, i'm 100% sure that was right decision. Using VAM as a measure of effort when climbing was also useful and is almost as good as using power, well, unless you have a power meter.

#3 Travel - Road Trip
Everybody loves a road trip don't they? For the past 5 years we have driven to the Etape, with varying numbers of people. This year it was just Lucinda and me in the car, we racked up a total of 1,450 miles, with tolls adding upto 173 euros and fuel 220 euros, we also caught the eurotunnel from Folkestone to Calais, cost was about £120 return, but it only takes 35 minutes! Driving from calais to Orelle took just under 10 hours, which if you can share driving is easy. Our chalet spelt at least 10 and workout out to be about £15 pppn, bargain indeed! Doing it this way, and not through a tour company is great, but does rely on yu having a good support team, which we did again this year, in the shape of my parents and Dave's wife Charlotte. Their help was essential, especially ferrying us around on race day. 

#4 Training/Race - Mental Toughness

 This point is similar to the first one, but you need to be mentally tough. 5km around Hertfordshire might seem like nothing, but 5k in the mountains climbing is hard, long and will take a while. Likewise you need to train your body to be climbing for over an hour. Little changes to your body position can help, I'll ride on the tops for this k, or I'll have a drink every 1k sign. Either way it's a long day in the saddle, so solo rides are key. Hill repeats are another good way to toughen up mentally and benefit climbing as well. 

#5 Kit - Gearing

This year I ran a traditional 39/53 setup with a 12-28 on the back, this was fine for me and allowed a good steady cadence. However do not underestimate your gears. A compact is ideal, and if I had one I'd run that (34/50) with either a 12-28 or a 12-32. I churn quite a hard hear, but if you prefer to spin a 32 might be a good option. It may sound obvious but a new set of brake pads will improve confidence and braking ability, don't forget to bed them in a little though

After the Etape we had a days riding up the Mollard, went for a swim, it was pretty epic, few photos below. Can't wait to come back now...

Thanks for reading. 

RAS De Cymru - Stage 3: Another Hilly Road Race

The days are kind of bluring into one now, but stage 3 was a 100k road race with two tasty hills towards the start of the race (about 3,500ft climbing), and more importantly this was a point to point race, so naturally more pro. 

The previous night we had discussed tactics, and following my previous shocker of a day I quite fancied going for the KOM on one of the climbs, Ben agreed this would be a good idea and would be happy to help where he could. 

We had managed to arrive at the start and race briefing with loads of time, and as a result managed to line up behind the lead car, which given the neutralised section was 12k was pretty perfect, being in the bunch as people jostle for position with the constant surges and braking from the car wasn't something I wanted to experience. We set off (feeling pretty pro to be honest) and rolled out the town and onto the open roads, a few small climbs in the neutralised section, these hurt and we weren't even racing. Yeah, cool. 

The flag dropped and instantly the pace upped to 50kph, we were off. I was now probably 20th rider on the road, and after yesterday, apart from trying for the KOM, my other aim was simply survival, and to not loose any more time to the GC. The first hill arrived and the pace was high, I moved up a little, but I didn't have the legs for this and the current KOM holder was flying, along with plenty of others, it seems that whilst I'm a good climbing so are most of the riders in this race, great. Straight over the top and onto a fairly technical but fast descent. Short distance from the bottom was the second climb at 25k, maybe I could try for the KOM here, or maybe not as it happens, I was in teh wrong position middle of the peloton and didn't have the legs, the pace was again pretty relentless here and as we crested the hill riders were being shelled, I looked around and there was only 20 or so behind me, crap. Then there was a gap in front of me, crap. Pay attention! I chased and got back on for the top section as this was quite lumpy, and was safely back in the bunch. A very fast descent with some awesome hairpins followed, and then a 10k section of a dual carridgeway, this was both quite cool, but also a bit scary as trucks thumped past us at 50mph! I knew that after the climbs the remaining 40k was fairly flat and if I was with the peloton i'd be safe and hopefully not loose any time. Some time passed, some more Ks passed (quite quickly) some bars were eaten and we were flying, and the second section of DC we were motoring along at 45-50kph, this was quality. We came off the DC and now onto a minor road, only 5k from the finish (thankfully) I was feeling ok at this point, I was nowhere in terms of stage result mind. Then 3k to go a I see a rider flying through a hedge, and see Ben go down, crap. A few riders get caught behind this, me included, and the peloton breaks up, leaving a small gap of maybe 5 seconds. I chased and joined a small group who powered onto the finish climb, where, upon crossing the line I was maybe 20 seconds down on the front group. A breakaway had about 1 minute on us too, so thankfully didn't loose too much time at all, result! 

Rest of LP did well, Joe absolutely burying himself on the final 10k and brought the time down a fair bit to the break, problem is, the break had about 10 riders, and nobody seemed to know who (apart from Kendal of Feather) so there was nobody willing to work with Joe. Ben was riding super strong, but unfortunately was taken down, nothing too serious mind, road rash in the usual places. Simon missed the chased at the top of the second climb, and as a result did loose time coming in about 15 mins after the peloton.

Finishing the stage and regrouping there was a sudden realisation that we had a hilly TT in the afternoon, infact it was only 2 hours away, better get a move on and head back to race HQ. 

RAS De Cymru - Stage 2: "Rolling" Road Race

Stage two was now here, a 52 miles road race, with 4000ft of climbing in what was described as a rolling stage. Basically a long 7 mile climb then a fast and wide downhill section, followed by a few punchy hills, then do that again for 3 times, and finish at the top of the climb. We again, arrived with enough time to drive the course, i'm glad we did, because that first climb just kept on going, it wasn't very steep at any section really, however it was relentless, with a sharp 9% kick at the top just before the finish at 1km to go. We all arrived back the the race HQ slightly nervous (yet again) about what lay ahead of us. 

HQ

After the race briefing we were off, a very short 800m neutralised section then once on the climb the flag was dropped at the race started. The pace was fast, silly fast, I however was feeling very good, was in the front group, and moving up towards the top 10 riders at times, there were no sections on this climbs where some real hurt can be put down, ie: 10% gradients, but the constant climbing did mean a few people drifted back. At the top of the climb we had averaged 24.5mph! The climb was only 3.3% average, but still... The descent was equally as mental as we hit 45mph and at one time I saw 50mph... I felt great and was in the front group group still, maybe top 20 at this stage, I was however being very careful, the last thing I wanted was a crash! I was loving this. Then BANG. Is that me? Yeah bugger... front blowout at 45mph in the group was scary. I slowed, wobbling and staying upright being now the main aim and eventually stopped as the Peloton swished past and were gone, long gone, this was going to be a lonely race now. I waited for what hat seemed like forever, but was probably only 30 seconds for neutral service. They stopped, gave me a wheel and I was off again. They caught up with me and paced me for a few miles and then had to leave me on the climb to help others. I was on my own now, and as I reached the top of the climb the weather changed from a mild 19 degrees to a fairly wet 19 degrees. The rain came hard, and to be honest, at this stage I was almost glad not to be in the bunch, especially with carbon wheels, and nervous riding. Have still no idea where I was in terms of the lead group was hard, I didn't know if they were just around the corner or miles away, that said I felt good still and was passing dropped riders, so just decided to push on and try and minimise the amount of time I was going to loose on the stage. It wasn't until halfway around the 3rd and penultimate lap that I found some riders. I got to these 5 guys and we worked together abit, but they were dropped riders, so in reality i'm not sure if they helped with the pace, nevertheless I stayed with them, save a bit in my legs for the next few days, I had seemed to get my fueling spot on and now just as we came onto the 4th lap, and the final climb I had eaten 1 bar and 2 gels, and about 1.5 bottles of electrolyte stuff, I started to maybe get a bit hungry on the climb, but given we were only 2/3 miles from the finish I just dug in, clicked down a gear and turned, the 5 riders still with me, and taking turns as we upped the pace.  We got to the 1km to go mark, a sharp climb and then a bit of flat and rolled across the finish line some 5-7 mins behind the lead group, maybe a bit more. I was gutted, but taking the positives from the race I felt strong throughout, I was climbing well, onto tomorrow, which is hillier, but then there is also a TT in the afternoon with a 1 mile finishing climb. We'll see what the legs, body and mind are saying this time tomorrow.

Belgian Tan 

In terms of the rest of London Phoenix, Ben and Joe finishing in the top group, maybe top 20? Simon maybe 30 seconds behind that.

Onto tomorrow.

Ras De Cymru – Stage 1: 6.9 mile Team TT

As we sat in the sports hall of the University of South Wales I don’t think i’ve ever felt so out of my depth, a 5 day, 6 stage road race in Wales over some pretty tough terrain. What was I doing?

The first stage was a Team TT of 6.9 miles, with effectively no climbing at all. London Phoenix  (Simon, Ben, Joe and myself) were off first at 3:32pm (thanks to Gunther winning the Ras last year) We arrived with enough time to ride the course before, and managed to note down any key points where we needed to be careful, or could seriously drop the hammer, like 3km to go. The course was on quiet country lanes, that in general, were in very good condition, a few sketchy corners and rough sections but overall it was looking good. Conditions were humid to say the least, car said 29 degrees! We were going to be dripping!

Pre TTT Selfie

As we stood in the layby, with 2 minutes to go I was nervous, our previous training sessions for me had never gone great, I always seemed to tired and didn’t have the legs, however having rested well over the past week I was feeling good, I think.

We were off. Joe first, then me, Ben and then Simon. Joe shot off, I clipped in just, and Ben almost clipped in, a few moments passed but then both Ben and Simon were on, and we settled down to what would likely be a very painful time. We had agreed to do turns of around 20 seconds on the front, then rotating clockwise to the back, in practice this had worked well, and seemed the best option. I pulled through and maintained a constant 30mph (50kmph) for my turn, I was feeling good (thankfully) and couple this with a borrowed set of 50mm wheels holding this pace, and getting back onto the group seemed good. I rolled around and joined the back as Ben was now on the front pulling, the pace still high. We were doing well, upto the half way point our average was around 28.5mph, certainly more than I was expecting to see given we were on standard road bikes (minus aero wheels) Just after the half way point there was a sharp left turn, I took this perhaps a little too slow being on the back, but sprinted back with a bit more effort. By this point, Simon, who was nursing a hip injury from a road race crash the previous weekend seemed in pain, he dropped back for a turn and it was just the three of us powering on. 3km to go (thankfully) this was where we agreed to really drop the hammer, I certainly tried, but our average was dropping slightly and were now at 28mph for the ride. 1 km to go it was a world of pain, we were all hurting now and could see the pace dropping ever so slightly on our turns, and the turns lasting slightly shorter. Never the lass we crossed the line Joe, me & Ben at 14:56 (time taken on third rider) Simon 5 seconds behind us.

I was chuffed! I felt great throughout and despite it hurting towards the end, it hurt everybody, so that was kind of ok? To be honest, I was just pleased to finish strong and not let the guys down! We had no idea really how we’d done, being the first team off, but as we rolled back to the start there was a lot of very pro looking riders, lean was certainly the name of the game here.

Back at the Uni we had dinner and checked the results, joint 5th, what a result! The team (and I) was really pleased with that, and better than we had hoped for. Beat quite a few good teams too.

Tomorrow is a “rolling” 52 miles road race, so we’ll see what happens...