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PEAK PHASE · 4 WEEKS OUT

ÉTAPE DU TOUR — 4 WEEKS OUT

Event-specific sharpening. Volume drops, quality rises. 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

SHARPEN FOR THE DATE.

Four weeks out, you stop building and start sharpening. Volume drops 15-20%. Intensity gets very specific to your event. Long rides mimic race pacing. The goal is to arrive fresh, not fitter — if you're still building now, you peaked wrong.

THIS WEEK'S ANCHOR SESSION

EVENT SIMULATION

One 3-hour ride that mimics the first 3 hours of your target event. Same pace, same fueling, same kit. If your event has a big early climb, include one. Your legs learn what race pace feels like.

THE WEEK

A TYPICAL WEEK, 4 WEEKS OUT

Monday

REST

Protect recovery aggressively now.

Tuesday

THRESHOLD (3X10MIN)

Shorter, sharper threshold reps.

Wednesday

60MIN Z2

Just keeping the legs open.

Thursday

RACE-PACE INTERVALS (5X5MIN)

At your target sportive pace.

Friday

REST

Full rest — no bike.

Saturday

3H EVENT SIMULATION

Dial in pacing + fueling + kit.

Sunday

90MIN Z2

Easy, social.

DON'T DO THIS

The peak phase is when amateurs panic-train. Resist. Extra volume here creates fatigue that sits in your legs on race day. Trust the base.

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 4 WEEKS OUT

Is 4 weeks enough to train for the Étape du Tour?+

Yes, if you already have a reasonable aerobic base. 4 weeks out means peak and taper — we can sharpen and refine, but we can't build new aerobic fitness from scratch. If you're starting from zero now, aim for finishing rather than personal bests.

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 4 weeks out from the Étape du Tour?+

Reduce to 8-10 hours with rising intensity quality. This is the peak phase — fewer, sharper sessions. Long weekend ride stays but drops slightly (3-4 hours with event-specific work). Weekday sessions are shorter and more intense.

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

Earlier phase ← 8 weeks out

BUILD PHASE

Later phase → 2 weeks out

TAPER