L’Étape Australia
Event | Road Cycling | 12 Weeks | Coach: Mark Fenner
Browse Training Program
Wk 1 Getting started | THR Test
Getting started with this plan – understanding the schedule ahead, reading & understanding the training program, how to move sessions to suit your lifestyle & availability.
In this week’s extra content, we’re going to focus on stretching with proper execution with Coach Kate Perry.
Wk 2 Over-Training, Missed Workouts, & Sickness | Base Phase
This week, we are going to look into the process of training adaptations and delve into the signs and problems of overtraining and look at methods for coming back from and getting over burnout.
Wk 3 Strength and Conditioning | Base Phase
This week, we are joined by our Strength and Conditioning guru Kate Perry once again, and we’re also joined with Ex-National Road Champion, Peta Mullens.
We will look at the different Strength & Conditioning Exercises using things we can take while we are travelling, so you can be 100% ready to take on any race you want to join.
Wk 4 Nutrition and Hydration | Recovery week
This week, we will be focusing more on making sure our Nutrition and Hydration are well optimised for your rides and events.
We’ve also got a great interview with Dean Clark (originially from Torq Nutrition Australia) to discuss how we should approach your nutrition strategy.
A key point to highlight is that we need to get this right in training, so come event day, taking bars, gels, & drink comes naturally & also so your body becomes familiar with absorbing carbs during your ride.
Wk 5 Bike Skills – Part 1 - Climbing on a Road Bike | Build Development Phase
This week, we’ll take a look at Biking Skills more specifically on Climbing Skills – you’ll need them for the big mountains on a Road Bike.
We’re also going to tackle out of saddle techniques, in saddle techniques, strength and endurance.
Wk 6 Bike Skills – Part 2 - Descending on a Road Bike | Build Development Phase
In biking skills part 2, we are going to look at Descending on a Road Bike. A lot of people have fears on descents but this week, we can help you descend better with proper technique.
Wk 7 Setup - Proper body position on a Road Bike | Build Development Phase
This week’s training, we’re going to add intensity to our exercises.
Also, Coach Fenz will discuss the proper body position when riding a Road Bike and why it is important.
Wk 8 Ride File & Data Analysis | Recovery + Hill Climb Test
This week will be our Recovery & Hill Climb Test; Coach Fenz wants to make sure that our body will recover well for us to be ready again for another intense training.
Also, Coach Fenz will give his tips and things to do in L’Etape Ride based on his Ride File & Data Analysis.
Wk 9 Mental Skills | Race Phase
The training for this week is Mental Skills Conditioning. Developing a “Mantra” that focuses on yourself only, for you to concentrate and have a better performance; taking out your worries, insecurities & anxieties during the event day.
Conditioning your mind is very essential for all athletes, especially before the event day or race day; for you to optimise the months of preparations and hardwork in training.
Wk 10 Bringing It All Together | Race Phase
As the last few weeks of training, Coach Fenz wants to make sure that we are in our best shape or condition.
Also, he will give his tips and important things to remember as the event / race gets closer.
Wk 11 Setting Goals | Taper Week
This week will be our Taper Week as we move closer to our event. This week we’re going to adjust our training to make sure we’re in the best condition on our event or race day.
Also, Coach Fenz wants to share with us his Motivation and Goal Setting For Success.
Wk 12 Final Tips & Preparation for the L’Etape Australia| Race Week
Congratulations! You’ve finally reached the last week of the L’Etape Australia Training Program!
This week will be the application of all the hard work in training starting from the 1st day as we enter the Race Week. Also, Coach Fenz will give us his Final tips or final preparation for the L’Etape Australia Event.
This Plan
L’étape Australia provides a very similar experience for riders to a mountainous stage of the Tour de France; traversing through a multitude of stunning landscapes and topographies and a truly challenging final climb, this route has all the necessary ingredients to provide riders with a true tour de France challenge.
With the increasing popularity of endurance based cycle tours and challenges, more and more people are looking at events such as the L’Etape du Tour to target as a potential goal or an event that they would like to participate in and conquer. For most people it is the challenge of covering the distance that is the attraction, the “I wonder if I can do it” that comes with putting yourself on the start line of an event that will test your physical and mental toughness.
The aim of this guide is to look at the training required to line up at the start of the L’Etape du Tour. The aim of this program is to give a structure that can be used to help get you ready to complete the challenge that you will be able to start right away and that you will be able to integrate into your regular training schedule.
[memb_hide]EXPLAINING TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide]
[memb_has_any_tag tagid=1841 not=”not”]NOTE: To get access to this training program, simply purchase a CLUB membership & you’ll have full access to this training program + more.
[/memb_has_any_tag][memb_hide]BUTTON TO NON CLUB MEMBERS HOW TO GET ACCESS – BUY CLUB MEMBERSHIP[/memb_hide][memb_has_any_tag tagid=1841 not=”not”]
Join the FTP Training CLUB
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- 6 hour training availability
- 9 hour training availability
- 12 hour training availability
- PDF Training Program
- Written in your Today’s Plan Calendar (CLUB Plus members)
✓ 18 yrs +
✓ Beginner right through to immediate skill level
✓ Goals of competing in the Australian L’étape
✕ Expert – we recommend 1:1 Coaching
✕ Pro athlete – we recommend 1:1 Coaching
- If you’re a CLUB member, click on the ‘Enrol’ on this page.
- Once complete, you’ll be taken to a confirmation page.
- When you come back to this page (or refresh it) you’ll have immediate access to week 1 & your training program will officially START THIS COMING MONDAY 7AM SYDNEY TIME.
- Each following Saturday you’ll be given access to that upcoming week of training program & content to focus on for that week.
What gear do I need?
At a minimum – a heart rate monitor & a cycling head unit.
We prefer using a power meter over a heart rate monitor – but both can work.
Training Program Content
Meet Your Coaches
Mark Fenner
(Fenz)
I’ve been involved with cycling since I was 10 years old. My passion for cycling has led me to race both road and mountain bikes in England and Europe, which led me into learning more around the science behind the sport. I love helping others achieve their absolute best – I’ve lectured Sports and Exercise Science, Anatomy and Physiology in England, been an outdoor educator and motivator at The Scots College and have received several qualifications from degrees to certificates.
Have a Question?
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