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.
EVENT INTEL
WHAT THE HAUTE ROUTE ALPS ACTUALLY DEMANDS
Seven days of timed Alpine stage racing — 920km from Nice to Geneva over 21,000m of climbing, including Bonette, Galibier, Iseran, Colombière, and Joux Plane. Each stage is timed against the field; the GC after stage 7 is what people remember. ASO-quality logistics, transfer trucks, mass starts, and a peloton that races every day.
KEY CHARACTERISTICS
- ✓Seven daily stages averaging 130km + 3,000m climbing — the cumulative load is the event
- ✓Multiple HC climbs each day — Bonette (2,802m), Galibier (2,642m), Iseran (2,764m), Joux Plane (1,691m)
- ✓Timed format with daily GC — riders race, not just finish
- ✓Altitude exposure 2,000-2,800m on most stages — power drops 8-15% at the top
- ✓Recovery between stages is the real workload — massage, nutrition, sleep, repeat
COMMON MISTAKES
- ✕Riding day 1 like a sportive PR attempt and arriving at day 4 cracked
- ✕Under-fuelling the recovery window — calorie debt compounds across stages
- ✕No back-to-back long-ride training — sportive fitness does not transfer to multi-day
PACING
Treat each stage as a 70-80% effort, not a 100% effort. Day 1 power should be the slowest you can hold for 5-6 hours, not the fastest. The leaderboard rewards consistency — riders who finish day 4 at 90% of day-1 power move up the GC; riders who blow up on day 2 ride defence for the rest of the week. Pace climbs on rigid wattage ceilings, not on the wheel in front of you.
FUELLING
On-bike: 80-100g carbs/hour for 5-7 hours daily, with feed-zone discipline. Off-bike: this is where the event is won. 1.2-1.5g protein per kg body weight per day, refined carb intake 8-10g/kg/day during the week, and a recovery shake within 30 minutes of crossing every finish line. Sleep is fuel — riders who skip the post-stage protocol crack on day 4 regardless of fitness.
KIT
Climbing bike with 34x32 minimum, 34x34 if you have it. Two complete kit setups so one is always laundered. Light insulated layer for high-pass descents (Bonette, Iseran tops can be sub-5°C even in August). Recovery kit: foam roller, compression, recovery shake powder, electrolyte tabs. Massage is included most years — book early, every day.
WANT THIS BUILT AROUND YOUR FTP?
COACHED FOR YOUR EVENT.
The Not Done Yet coaching community runs the coached five-pillar system built around your actual event date. Personalised TrainingPeaks plan, weekly calls, expert masterclasses. 7-day free trial.
$195/month · 7-day free trial · Cancel anytime
OTHER PHASES FOR THE HAUTE ROUTE ALPS