Improvements all around


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 training methods:

Classic (Dirk Tenten):
Pros:5-6 hours of training per week equals an impressive weight loss. Limiting himself to one bag of crisps per week has helped too.
Cons:Watts improvements are more steady with this method, but still according to plan.

Miles (Peter Bolinius):
Riding as much as possible helps. This method has always worked for Peter and still does.
Cons: It’s all about riding outside, but November weather has limited the possibilities to do so.

Stimuli (Henrik Worsoe):
Less than a third of time spent on training compared to last year, but a massive improvement.
Less time on the bike means no weight loss at all. At some point longer rides are needed.


For a ride as long and exhausting as LM19, the rule of thumb is; eat more solids at the beginning of the ride, and switch to blocks, chews, and other easily digested foods during the final part of the ride. After 4-5 hours you will find eating boring, but you have to eat. Aim for 60-70g carbs per hour. Even better, aim for 20-23g per 20 minutes. Try to make an hour-by-hour plan before the race on what you plan to consume to meet the carbs target.

There are plenty of food in the feed zones 1: just after Valloire(1k up towards Galibier,) 2: at the top of the Galibier and 3: at the foot of Alpe d’Huez.

Lessons learned from LM18:

  • Eat more salt (e.g. from biscuits) and magnesium (to prevent the cramps I got near the Galibier top)
  • Eat solid in the beginning. Don’t let all your meals contain sugar (I consumed too much sugar and got stomach problems on the last climb)
  • Remember a bottle of natural water for the last climb (It was incredibly hot, but I could not pour energy drinks over myself)

Carbs per product type (examples): 

Bananas 23g
Nutella sandwich 38g
Gels 24g
Energy bars 40g
Energy Chews (1 chew) 10g



      Top 25 Deux Mille climbs

      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

      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...

      The race card

      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...

      To the finish line

      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...

      Conquering the beast

      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...

      From Glandon to Telegraphe

      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...

      The patient ride to Glandon

      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...

      Let the training begin

      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....

      Preparing for La Marmotte Alpes

      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...