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BASE PHASE · 16 WEEKS OUT

TRANS PYRENEES — 16 WEEKS OUT

Aerobic foundation. High volume, low intensity. Don't skip this. Built around the 1500km / 35,000m profile of the Trans Pyrenees in France / Spain.

1500 km·35,000 m climbing·6-9 days·October

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 TRANS PYRENEES ACTUALLY DEMANDS

Trans Pyrenees is one of the hardest self-supported ultras in Europe — 1,500km from Biarritz to Barcelona (or reverse) across every major pass in the Pyrenees, with 35,000m of climbing. 6-9 day finishes. October weather unpredictable.

KEY CHARACTERISTICS

  • ✓35,000m climbing — that's 4× Everest across the event
  • ✓Every HC and Cat 1 Pyrenean pass featured — Tourmalet, Aubisque, Aspin, Peyresourde, Porto
  • ✓October weather: snow on passes, freezing rain, wind
  • ✓Self-supported — you carry, you sleep where you can
  • ✓Mandatory tracker, daily check-in times

COMMON MISTAKES

  • ✕Treating it like Badlands (Mediterranean) — the Pyrenees are colder, wetter, mountainous
  • ✕Underspecing kit — October above 1,800m needs winter gear
  • ✕Sleep deprivation affecting descending safety on day 4+

PACING

Trans Pyrenees is a climbing-dominated ultra. Pace on the climbs — not the flats. Target sub-threshold on every pass, regardless of time pressure. Sleep 5-7 hours/day for sustainable progress. Check weather nightly and pick tomorrow's start time accordingly.

FUELLING

No aid stations. Resupply at open shops, cafés, petrol stations. 80-100g carbs/hour on the bike, with real food stops at cafés every 4-5 hours. Hot drinks at altitude pass points matter more than people expect. Carry extra gels for nighttime emergencies.

KIT

Full bikepacking kit. Dynamo hub for lights + devices. 32-35mm tyres with reinforcement. Waterproof jacket, waterproof gloves, waterproof socks. Bivvy + sleeping bag rated to 0°C. Emergency mylar blanket. Spare battery pack.

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 Trans Pyrenees?+

Yes, 16 weeks is a strong window. That's enough time for a full base phase, build, peak, and taper — the classical periodisation structure. 35,000m of climbing over 1500km is built with sustained Z2 volume (base) + threshold work (build) in that order.

What's the hardest part of the Trans Pyrenees?+

35,000m climbing — that's 4× Everest across the event. treating it like Badlands (Mediterranean) — the Pyrenees are colder, wetter, mountainous — so pacing discipline is the single biggest lever most amateurs miss. Trans Pyrenees is a climbing-dominated ultra.

How many hours a week should I train at 16 weeks out from the Trans Pyrenees?+

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 Trans Pyrenees?+

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 Trans Pyrenees runs. 7-day free trial, $195/mo.

What gearing should I run for the Trans Pyrenees?+

Full bikepacking kit. Dynamo hub for lights + devices. 32-35mm tyres with reinforcement. Waterproof jacket, waterproof gloves, waterproof socks. Bivvy + sleeping bag rated to 0°C. Emergency mylar blanket. Spare battery pack.

OTHER PHASES FOR THE TRANS PYRENEES

Later phase → 12 weeks out

LATE BASE