WHO THIS IS FOR
IS THIS YOU?
The 'Mark' persona with a bucket-list Alpine event
You've signed up for the Etape or Marmotte and want to perform, not just survive.
The rider who's attempted Alpine events before without specific preparation
You've ridden well on flat sportives but struggled on mountain stages and want to understand why.
THE ROADMAN VIEW
The Roadman view
The Etape and Marmotte sit in a different category from most gran fondos — not because they're longer, but because the sustained climbing creates a physiological demand that flat and rolling training simply doesn't reproduce. You can have a strong FTP and still get brutally exposed on a 14km col at 8% if you haven't trained specifically on gradients. The specific muscular fatigue of climbing — the glutes, hip flexors and the way cadence drops under gradient — only comes from climbing.
Anthony has spoken about this with riders who've done both events: the preparation that made the difference wasn't extra volume or harder intervals — it was specificity. Threshold work on actual climbs, long rides with genuine elevation, and the patience to train the gut for 7+ hours of effort. The riders who have a hard day on the Marmotte are almost always the ones who did their hard sessions on a flat road or a turbo.
The altitude is worth a thought too. The top cols on both routes reach 2000–2700m. That's not high-altitude mountaineering, but it does blunt power output, especially if you've driven up from sea level the day before. If you can arrive 2–3 days before and ride easy at altitude, that's a meaningful edge over flying in the morning of the event.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Joe FrielAuthor of The Cyclist's Training Bible; co-founder of TrainingPeaks
Event-specific training means replicating the demands of the event as closely as possible. For mountain gran fondos, that means training on similar gradients at similar durations — not approximating the effort on flat terrain and hoping it transfers. The neuromuscular and metabolic demands of sustained climbing are distinct.
Hear it: Joe Friel's Cycling Training Plan Structure | Roadman Cycling - Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe
Building a rider for a mountain stage race at WorldTour level requires climbing-specific sessions at gradient — no matter how strong the engine. The same principle applies to amateur athletes preparing for alpine sportives. Flat threshold work builds the engine; climbing sessions teach the body how to use it on a gradient.
Hear it: Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang
PRACTICAL APPLICATION
DO THIS WEEK
Build your weekly long ride to 5–6 hours with elevation
From week 5, your long ride should include real climbing — not necessarily in the Alps, but on gradients above 5%. Build duration to 5–6 hours with 2000–3000m of climbing in the peak weeks. If you don't have mountains locally, use the steepest roads available and repeat climbs.
Add climbing-specific threshold work from week 9
On a gradient of 6–8%, do 2×20 minutes at 90–95% FTP. The gradient increases the glute and hip flexor demand and reduces cadence — replicating the specific muscular stress of the cols. Do this once per week. Indoor trainer ramp simulations are an acceptable substitute if outdoor climbing isn't accessible.
Taper for 14 days and arrive with 2 days in the mountains
Start your taper 14 days before. If possible, arrive in the event region 2–3 days before and do one or two short easy rides at altitude (1500–2000m) to begin acclimatisation. Keep them short — 60–90 minutes, easy pace. Your legs should feel springy on race morning.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEDoing all training on flat roads or an indoor trainer at flat resistance.
FIXGet on real gradients at least once a week from week 5 onwards. The specific muscular fatigue of climbing only comes from climbing.
MISTAKENot training the gut for 7–9 hours of effort.
FIXYour longest training ride should include sustained fuelling practice at race intake. The gut needs the same training as the legs.
MISTAKEArriving the day before and driving directly to high altitude.
FIXArrive 2–3 days early and ride easy at altitude. Even minimal acclimatisation helps. Arriving the morning of the event from sea level is a significant disadvantage on cols above 2000m.
FAQ
FREQUENTLY ASKED QUESTIONS
How hard is the Marmotte compared to the Etape?
What FTP do I need for the Etape or Marmotte?
Can I train for the Marmotte without access to mountains?
How should I pace the Marmotte's first climb, the Glandon?
Do I need a compact chainset for the Etape or Marmotte?
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