Seven steps to prepare for a multi-day sportive

Muscular endurance is key

​

Multi-day events are invariably hilly affairs – that is part of their appeal! Climbing requires a much higher level of muscular endurance than riding on the flat as you are overcoming gravity as well as air resistance.

​

Therefore, one of your key aims in building up to a multi-day event should be to increase your muscular endurance. Like it or not, when climbing the Col du Galibier or Col du Tourmalet, chances are you won’t be able to maintain 100rpm no matter what gearing you put on your bike. Most riders climb comfortably in the 75-90rpm range.

In the build-up to the event, ensure you are including strength work in your training – this is where you are climbing at 45-60rpm. By dropping below your preferred cadence range you are making it harder for yourself than it will be during the event itself, with the aim being that once you return to your preferred cadence the additional strength you have built will kick in, making everything feel much easier. Sounds good, right?

However, one key thing to remember is to be careful of injury. Should you have any kind of knee or hip problems I would NOT recommend this type of training as it stresses the joints too much. If you don’t have any pre-existing injury worries then including some strength training into a four to six week block should result in a significant improvement in your ability to climb seated and stay at an even tempo, even on the steepest of climbs.