TIME TO LOSE WEIGHT
It almost feels like spring now. Time to get out on the open roads for those who do not mind a bit of cold. This is also where the change from relatively short and intense training sessions can be replaced by longer sessions, which will help on losing weight.
For those of us sensitive to cold, the home trainer might be the preferred partner for another month or so. It does not change the fact that training sessions need to be longer, if weight loss is in scope. Either way, get your intervals incorporated in your rides. Basically, they built your strength, while time in the saddle will help you lose weight.
TACKLING THE GIANT
So you made it to the top of Col du Télégraphe!? Good, but the race has not really started yet. There is no food at the top. Get some water, then descent to Valloire and start the Galibier climb. After five to ten minutes you will get to the feeding zone in Les Verneys.
In general, La Marmotte consists of four main segments:
- Part 1: Le-Bourg-d’Oisans to Col du Glandon (40 km)
- Part 2: Col du Glandon to Col du Telegraphe (45 km)
- Part 3: Col du Telegraphe to Col du Galibier (23 km)
- Part 4: Col du Galibier to L’Alpe d’Huez (66 km)
“The race starts at Plan Lanchat”
Télégraphe is somewhat the start of the whole Galibier climb, which adds up 35 kilometers from St Michel de Maurienne to the top. 31 kilometers are uphill. It is 18 kilometers from Valloire to Galibier, and with no more help; no descents, no flats, just up up up.
- Valloire to Plan Lachat: 10.1 km – 6%
I have heard people calling this segment a false flat. It makes no sense. It has the same average gradient as Télégraphe. The reason why it can be perceived as “flat” is because it is mostly a long, straight road that goes on forever and offers very little joy. The feed zone is located in Les Verneys, two kilometers from Valloire. The next, and last, benchmark before Plan Lachat are the two switchbacks after five kilometers. From there, it is a five kilometers drag to where the race really starts.
Lessons learned from LM18: It was a mentally tough segment, maybe because I thought it would be easier. I kept looking at the gradients on my Garmin Edge in despair. It sounds bizarre, but I was looking forward to the next, tougher segment, because at least I knew what to expect then. I needed salt badly. A piece of advice is to fill your pockets with salty crackers and other easily digestible things from the feed zone.
- Plan Lachat to Col du Galibier (top): 7.8 km – 8%
“The race starts at Plan Lachat,” some say. You will not doubt, when this segment starts. A sharp turn right over a bridge and the climb immediately gets even more intimidating. The first kilometer is great, because it is something different. It has switchbacks, the scenery is jaw-dropping and the view over hundreds of struggling riders below you will keep you going. After that, it is pure pain, where every kilometer mark is a benchmark for progress. The last kilometer before the tunnel consists of quick switchbacks, which is a nice change. From the tunnel to the top, it is a brutally steep kilometer, but at least you know it is the end of the climb.
Lessons learned from LM18: It is really hard to give any piece of advice here. Keep it going. Do not stop. Get out of the saddle every now and then to stretch the legs. You cannot bluff your way through this segment.
The Col du Galibier from Valloire climb is available on Bkool for home trainers.
- Book start number: https://inscription.sportcommunication.info/list.php
- Where to stay: We will stay on the top L’Alpe d’Huez (which gives you great motivation to give it all you have)
- More information: Event page
TOP 25 OVER THE BEST DEUX MILLE CLIMBS There are spectacular ones, there are tough ones and there are legendary ones. We have asked notable members to populate their list of best Deux Mille climbs, taking everything into consideration. Without further ado, here is the...
OUT OF RUNWAY With two weeks left until the start of La Marmotte 2019, I find myself out of runway. I want to be in greater shape, ride faster and lose more weight, before the race, but it is too late now. It is tapering time. We all need to believe that what we put...
10 weeks to go You can almost feel it now. The roads are packed with riders, the weather is (occasionally) great and all you need now is to put in the miles each of the last ten weeks leading up to La Marmotte. Easy, right?! Follow the progress of our users in the...
SPRING TIME IS HERE Time to get out on the open roads and get some miles in the bag. La Marmotte Alpes is a 8-11 hours race and while you do not have to simulate the hours, it is a good idea to build up endurance by doing longer and longer (time-wise) rides up to 5-6...
OUT OF EXCUSESWe are all running out of excuses, if we want to be in the best of shapes at the starting line in July. Progress must start no later than now. While we wait for better weather, which is probably still 6-8 weeks away, spend the time on core strengths...
IF IT JIGGLES, IT'S FAT Christmas time is over us and we all know what that means to the weight – and maybe even lack of efforts in a busy December. On the other hand, this is the time of the year, where we all hold the biggest motivation to get rid of the gained...
IMPROVEMENTS! What a start to our joint preparations for LM19! All members who have submitted their FTP test scores have improved after four weeks of training. It would premature to jump to conclusions already, but here are some early pros and cons on our three...
FOLLOW A TRAINING PROGRAM THAT SUITS YOU We will start training towards LM19 this week, but first of all, we will establish our starting points: Tuesday: Weigh yourself in the morning Tuesday: Conduct a 20-minutes FTP test and write down your average power in watts....
The most complete preparation for LM19 Come July 2019, we will be ready for the next huge Granfondo target; the Alp version of La Marmotte 2019. Once a month, starting 1 November, we will blog about the plans and progress of three athletes, who will be given their own...