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BASE PHASE · 16 WEEKS OUT

ÉTAPE DU TOUR — 16 WEEKS OUT

Aerobic foundation. High volume, low intensity. Don't skip this. Built around the 175km / 4,500m profile of the Étape du Tour in France.

175 km·4,500 m climbing·8-12 hours·July

THE FOCUS RIGHT NOW

BUILD THE ENGINE.

Sixteen weeks out, your job is volume. Forget intervals. Forget Strava. Build the aerobic engine that every later phase sits on top of. 80% of your time should be in Zone 2 — conversational pace, nose-breathing territory. If your base phase feels easy, you're doing it right.

THIS WEEK'S ANCHOR SESSION

THE LONG Z2 RIDE

One 3-4 hour steady Zone 2 ride per week. Flat to rolling route. Cadence 85-95rpm. Heart rate below first ventilatory threshold the whole way. This is where your mitochondrial density grows.

THE WEEK

A TYPICAL WEEK, 16 WEEKS OUT

Monday

REST OR 45MIN Z1

Recovery day — coffee spin only if you want to.

Tuesday

90MIN Z2 ENDURANCE

Steady, controlled, aerobic.

Wednesday

1H STRENGTH + 30MIN EASY SPIN

Squats, deadlifts, core. Builds what the bike can't.

Thursday

90MIN Z2 WITH 3X5MIN TEMPO

Intro to structured effort — don't race it.

Friday

REST

Genuine rest. The adaptations happen now.

Saturday

3-4H LONG Z2 RIDE

Anchor session. Fueled from minute 30.

Sunday

90MIN GROUP RIDE OR SOLO Z2

Social pace. No heroes allowed.

DON'T DO THIS

The #1 base-phase mistake: riding too hard on easy days. If you arrive at Saturday already tired, you'll never build the aerobic depth you need. Discipline the volume, discipline the intensity.

EVENT INTEL

WHAT THE ÉTAPE DU TOUR ACTUALLY DEMANDS

The Étape du Tour is cycling's mass-participation crown jewel — one stage of the current year's Tour de France, on closed roads, run by ASO. Varies each year but always hard, always mountainous, always an international field.

KEY CHARACTERISTICS

  • ✓Closed roads on full HC / Category-1 climbs
  • ✓15,000+ riders means the start can take 40 minutes to clear
  • ✓Altitude — many editions cross 2,000m
  • ✓Support unmatched: feed zones every 25-30km, full medical
  • ✓Cut-off times mirror the pro race — strict

COMMON MISTAKES

  • ✕Treating it like a normal sportive — this is mountain racing
  • ✕Underestimating heat at altitude (sun intensity + thin air)
  • ✕Saving legs for the final climb and ending up missing the cut-off

PACING

Étape pacing is pro-race pacing scaled to your FTP. Treat each HC climb as its own threshold effort with rigid wattage ceilings. The summit-to-summit interval is often the crux — don't burn matches on the valley transitions.

FUELLING

8+ hours at altitude demands 100g/hr carbs minimum if gut-trained. Altitude suppresses thirst — force-drink on a timer. Feed zones have baguettes and ham — use them but fuel continuously from your own supplies.

KIT

34x32 minimum — many amateurs run 34x34. Clear lenses for the descents. Full-finger gloves for the summits (even in July). A gilet stashed in the pocket is non-negotiable for the mountain descents.

WANT THIS BUILT AROUND YOUR FTP?

COACHED FOR YOUR EVENT.

Not Done Yet is the coached five-pillar system built around your actual event date. Personalised TrainingPeaks plan, weekly calls, expert masterclasses. 7-day free trial.

Apply for Not Done YetHow Coaching Works

$195/month · 7-day free trial · Cancel anytime

FAQ

COMMON QUESTIONS AT 16 WEEKS OUT

Is 16 weeks enough to train for the Étape du Tour?+

Yes, 16 weeks is a strong window. That's enough time for a full base phase, build, peak, and taper — the classical periodisation structure. 4,500m of climbing over 175km is built with sustained Z2 volume (base) + threshold work (build) in that order.

What's the hardest part of the Étape du Tour?+

Closed roads on full HC / Category-1 climbs. treating it like a normal sportive — this is mountain racing — so pacing discipline is the single biggest lever most amateurs miss. Étape pacing is pro-race pacing scaled to your FTP.

How many hours a week should I train at 16 weeks out from the Étape du Tour?+

Aim for 8-12 hours/week if you're targeting a strong finish. The long weekend ride is the anchor (3-4 hours at late base intensities) plus 3-4 structured weekday sessions. Volume matters more than intensity at this phase.

Do I need a coach to train for the Étape du Tour?+

You don't need a coach to finish. You do need structure. If you're new to sportives, have a target finish time, have a plateau you can't break, or have a history of peaking wrong, a coached plan pays for itself. Inside Not Done Yet the plan is built backwards from your event date — base, build, peak, taper timed to the week the Étape du Tour runs. 7-day free trial, $195/mo.

What gearing should I run for the Étape du Tour?+

34x32 minimum — many amateurs run 34x34. Clear lenses for the descents. Full-finger gloves for the summits (even in July). A gilet stashed in the pocket is non-negotiable for the mountain descents.

OTHER PHASES FOR THE ÉTAPE DU TOUR

Later phase → 12 weeks out

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