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Deep dive chat and preparation ideas ahead of La Marmotte Alps! 

Ed Laverack
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La Marmotte Alps has been rescheduled for early September 2020. Phill and I are getting ready to tackle it. Have you got any advice for us?
Let me know if you enjoyed this, we can certainly do more!
Drop a LIKE and enjoy!
Thank you for watching this video. I hope that you keep up with the regular videos I post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are important to me, so please take a second and say ‘Hey’ ;).
Ed is an elite cyclist, current British Hill Climb Champion and former Under 23 British RR Champion. He has raced in Japan, Korea, Australia, Canada, Azerbaijan. He is also a public speaker, coach, and remains grounded with regular returns to his roots at Bynea Cycling Club.
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14 окт 2024

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Комментарии : 51   
@edlaverack
@edlaverack 4 года назад
Hey everyone. I hope you can appreciate that this is part 1 of a long discussion that I cut down to a video sorta length. Couldn’t cover everything and of course there’s only so much prep we can get done when in the U.K. at the moment🙏🏼
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
As ever - thanks so much for your training wisdom, Ed. It’s been a game changer 💯. Really looking forward to the next 2 months 👍
@winstoncat6785
@winstoncat6785 4 года назад
My advice? Well, win it. And a course record too.
@hrukin
@hrukin 4 года назад
Remember that this is high altitude mountains (Galibier)and if you never done that before you don´t know how your body respond to it. I have done a lot of these mountain in Italy and France, and for me I see my heartbeat rise between 5-10 beats when I reach around 2200-2400 m of elevation. with the same effort. I have never gone hard, but I know that the recovery in altitude are not the same. Also the weather can be unpredictable, I remember starting the climb up to Telegraph in 22 C and it was 6 C and raining at Galibier.
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
That’s so helpful thanks Henning - I hadn’t even considered the fact that the Galibier is much higher than the Alp, and the impact on HR! And for sure - I get cold very quickly, so that’s again an amazing tip 👌
@bryngriffith
@bryngriffith 4 года назад
Good luck guys, wish i was fit enough to join you but alas....maybe next year! Ps, Altitude is something you need to consider. I went to Val Thorens last year for Etape and you struggle to breath just walking. The residents say it takes 2 weeks to acclimatise
@GiorgioCoppolaCycling
@GiorgioCoppolaCycling 4 года назад
Interesting about fitting 3 separate workouts into a 24hr period, haven’t heard that before. Interested to see how that pans out and how Phil does over the full race in 1 effort 💪
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Judging by today’s training - I need to build my endurance, and on bike eating, Giorgio
@samuelj.turton6069
@samuelj.turton6069 4 года назад
This is fantastic, some quality insights👌. Wishing Phill & yourself all the best for this event! ✊
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Cheers Sam 👌🙏
@markbentley4343
@markbentley4343 4 года назад
Nice video guys :) Did it last year and in 2018. Pacing is key. Like you say, too many people go out hot at the bottom of Glandon thinking they're in the Tour de France. I saw so many gas themselves out. You can split Glandon into 3 climbs due to the flat sections and short descents. Telegraphe is consistent, Galibier you have 4mins or so descent after Telegraphe then you can get a bit of a rest at the cafe before the high altitude switchbacks start. The Alpe is just about will power and having something left to give. One thing I found - this is a serious endurance event and you can only take in so many carbs, so sustainable and repeatable levels of intensity are key
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Thanks again for this really valuable insight Mark 🙏 - and for me holding back and pacing will be a big thing to concentrate on ...I’m prone to going too hard too early! To your point it’s a new kind of training for me - trying to get in the long efforts at sweet spot and replicate the recovery on the descents. How did you find the altitude impacted you on the highest parts of the course ?
@agnesrosalinde
@agnesrosalinde 4 года назад
Loved this video. Interesting. Sure Phill can do it, certainly under your guidance.
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Fingers crossed Agnes - a lot of work to do to build my zone 3 endurance - not to mention learning how to eat whilst riding 🤪
@glenorourke2823
@glenorourke2823 4 года назад
Breaking down to weekly set sessions and a “ B race “ are great structure.
@lindabillett4535
@lindabillett4535 4 года назад
Interesting as always👍So much planning & specialist training - fully justifies your decision to cut yourself free from road racing to fully focus on your goals 💪
@srjone
@srjone 4 года назад
The Glandon is beautiful, but a toughy. It gets super hot in the valley of the climb for the first few km, then there is a steep descent during it, and then a steep climb immediately after, so the 5% average gradient is misleading. The final few km are nice tho, so definitely save some energy for the latter part of this climb. Have fun!
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Thanks Steve - that does sound amazing 👌...but challenging. Much appreciated 🙏
@29welshboy
@29welshboy 4 года назад
I have the kettle on whenever. Cuppa soon to go over it 👌☕
@lorddilego6805
@lorddilego6805 4 года назад
Two of my favourite cycling influencers inviting us in for a nice behind the scenes chat and hype-up for the big event. What's not to like? :)
@kajlovich
@kajlovich 4 года назад
If Phil can do 4 times Alpe du Zwift at 4 wkg, then the gold standard for his age group will be really easy. I guess if he can do that in La Marmotte, a finishing time within 7 hours is very possible.
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Hi Kaj - hoping to hit the 4x 🤞 but that will be a huge challenge - a lot of work to do for that over the next month. I think I have a lot to learn in terms of riding outdoors for that distance and time (and even eating on the bike) - so hoping to get in for the a good time - but will be super super hard!
@kajlovich
@kajlovich 4 года назад
@@BikeRacingWithoutMercy All these things are important. But if you're currently at the point that you're even considering being able to do 4 long climbs at 4 w/kg, then I guess the pure watts won't be the limiting factor. Staying on top of nutrition and hydration, dealing with the weather conditions (whichever they may be) and - as was already stressed in the video - not letting the adrenaline and the enthusiasm get the better of you early on in the ride - those are the things that can make or break your Marmotte, in my opinion. I did it 4 times, and only 1 time did I really nail it, so it really helps to prepare yourself for many different scenarios. And first and foremost: take it all in and enjoy what should be a wonderful day out! Good luck with the final push towards September!
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Kaj Raaijmakers thanks Kaj - really appreciate your follow up 🙏. I’m experimenting with the carbs pre and post ride - and aiming to try the 4x Alp at 4W/kg on Sunday. And to your point - am also wanting to enjoy the experience - but sure is going to push me outside my comfort zone 🤪
@elijahkwon422
@elijahkwon422 4 года назад
If you get it done Phil it’ll tick off an Everesting Basecamp ride.
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
😁 that’s a nice little bonus Elijah 👌 - quite a lot of work and training needed to get into shape now !
@tacostwowheels4934
@tacostwowheels4934 4 года назад
Looks good!
@MichaelBoogerd
@MichaelBoogerd 4 года назад
What will you train to cover descending, it won’t just be the reading of the (unknown) descent etc - but in a mass rider event, also need to consider comfort levels... with riders of varying ability picking lines, probably not every corner can be taken on the desired line. Maybe find some videos to see and watch the descents? Good luck Phil!
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Watching some videos of descents will be good for me - nice one Chris🙏. Would be amazing to have Ed provide a vid for us on descending the right side of fast to stay safe 💯
@kajlovich
@kajlovich 4 года назад
As far as I know (that used to be the case for the last 10 years or so) the first descent is not timed. Your time should stop at the top of Glandon and start again at the end of the descent. The organizers were forced by the municipalities to implement this rule after multiple very heavy accidents in the years prior. Especially the upper half is really steep and really twisty, with not a very wide road. In the first hairpins there will be crashes by people missing their braking point, do not let that be you, take it at a pace you feel comfortable with, there is no point in rushing, just roll down and afterwards find a good group to cross the valley to the foot of Telegraphe. The other descents are timed. Of these, the Telegraphe is hardly a descent, I think there's only 1 turn where braking is needed. The descent of the Galibier is quite steep and fast for the first 6-7k or so, and there are some corners that you really don't want to overshoot (as in: you'll end up somewhere 50 meters below). After that, it is a really wide road with hardly any difficult turns. There are a few tunnels, so if you have really dark sunglasses they may catch you off guard... That's all I can really tell about the descents in La Marmotte :)
@MichaelBoogerd
@MichaelBoogerd 4 года назад
Kaj Raaijmakers indeed the Glandon descent is neutralized
@MichaelBoogerd
@MichaelBoogerd 4 года назад
I’m looking for to this!
@winstoncat6785
@winstoncat6785 4 года назад
After the Télégraphe, it gets a bit brutal. The beginnings of Galibier are psychologically difficult. It's very straight. The hairpins don't start for several kilometres. But it's already steep. I always find those climbs the worst.
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
That’s super good to know Winston 🙏 - clearly need to make sure we have a lot of energy in the bank at the end of the Telegraph - and also it’s good to know for the training 👍
@carlofino4666
@carlofino4666 4 года назад
Glandon at 5.5 % is highly misleading as there are plenty of flat sections and even a couple of km of proper steep descent in it
@carlofino4666
@carlofino4666 4 года назад
in my opinion best training for it is 6 hours rides with up to two hours of climbing at sweetspot, preferably on long intervals (>15 min each). Also, I'd consider doing two, even three days in a row potentially decreasing volume but keeping the same ratio of intensities
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Thats really helpful to know thanks Carlo - it’s not clear on the profile I’ve seen so far. Cheers 🙏
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Carlo Fino - definitely hitting the longer sweet spot - but need to build to the 6 hours 🤞
@sjon02
@sjon02 4 года назад
@@BikeRacingWithoutMercy Yeah, totally agree on this one. Endurance is important. I did an 6:48 last year, versus two 8:30+ tries prior. Rode it entirely on feel, no powermeter or heart-rate monitor.. Got lead group drafted towards the Glandon, didn't let anyone or anything persuade me into riding harder, full gaz'd it from corner 5 to the 🏁 . My advice would be to make a solid "battle plan" and stick to it. 💪🏼 Looking forward!!
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Sean vdP love the advice Sean - and based on other comments I’m hoping to catch a draft to the foot of the first climb. And then I’ll need to be resolute like yourself - and execute on a plan. How did you find the altitude impacted you on the highest parts? Your 6.30 is incredible ✊
@iancarson8614
@iancarson8614 4 года назад
bear in mind each training session you aim to train energy systems and not look for always successfully hitting targets
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
Thats super interesting Ian - a different mindset for me personally 🙏
@glenorourke2823
@glenorourke2823 4 года назад
Must have missed a couple of videos so what’s on the program ? Marmite and Alpe Dheuz what else is planned ?
@dickmartino9933
@dickmartino9933 4 года назад
Love Marmite....or hate it.
@BikeRacingWithoutMercy
@BikeRacingWithoutMercy 4 года назад
I’m on the love marmite side of the equation, Dick 😁. We’re going to complete the TT up Alp D’Huez on the Thursday Glen, followed by La Marmotte on the Sat - 174km and 5000m climbing (if travel is still viable 🤞)
@rdcanyon
@rdcanyon 4 года назад
Are ppl still travelling to this?
@joshpower1073
@joshpower1073 4 года назад
First 💯
@danielsaba645
@danielsaba645 4 года назад
First
@joshpower1073
@joshpower1073 4 года назад
Got emme
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