Some tips to help you survive the Etape du Tour]



The Etape Tips: May

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1. Carry a small roll of toilet paper with you... you never know!

2. Buy the Cyclefilm DVD. An excellent preview of the course. You can get it .

3. Check out the course on Bikely/Google Maps. Available .

4. Prepare correctly. Do the miles. It's not actually too late to start right now. I started late last year and did well on the day.

5. Keep to your own pace. Especially on the hills. Don't get carried away at the start or be tempted to race your friends. You know the pace you can sustain for seven hours or more.

6. Eat and drink plenty. You'll need plenty of fuel on the ride and should sip a drink constantly to avoid dehydration. Be sure to mix energy drinks, gels and bars with “real food” that your body craves. Enough gel already!

7. Put a reminder note on your handle bars to drink every 15 minutes and eat every 30 minutes.

8. Draft wherever you can on the flats. You'll save at least 20% of your energy riding in a group. Wheel suck wherever you can.

8a. (Contributed from ). If you latch on to a group do the decent thing and do your turns on the front.

9. Make sure you do some sprint training so you can get on the back of one of those "young buck" Italian trains that'll be coming past at 50 kph. If you do manage to get onto one of these you are excused turns on the front ;-)

10. Ensure you take the right clothing. Take arm warmers and a gilet or jacket. Consider carrying a cap and knee warmers. It could be cool standing around at the start and on the descents you'll get a chill on a hot day after the climb getting there.

Talking of which, I can't afford it but maybe .

11. Plan in order to focus your effort. The Etape is always a long day in the saddle. Mentally break the course down into sections to focus your effort where it counts. This year's course splits naturally into four identifiable parts. And they are...

12. ...the first 60 km from the start to a bit past Nyons. Everyone will be nervous and the roads are narrow so be careful. My suggestion. Go for it. Train to move fast at the start and get past the novices. Then chill on the next section...

13. ...the four hills from just after Nyons to just after Sault. Chill! Get into your zone and pace yourself, don't go into the red on these hills. Ignore everyone else.

14. ...eat, drink and get ready! You've got a big downhill with some awkward turns. As soon as that's sorted eat and drink, drink and eat. Ventoux is coming in about 30 km.

15. ...VENTOUX! Show it respect but don't be overawed. You can do this. Take it easy through the forest, it's steep. When you get to Chalet Reynard go for it. Everything you've got left for the finish.

16. Get your bike serviced about three weeks before you go and ride it for at least two weeks to make sure it's OK and that they screwed in all the screws and bolted in all the bolts.

16a. A good addition from Graeme Harrison via Twitter. If you have any problems before the big day visit and use the Mavic Guys the day before too - they're quick and good. They can be found in the event area which will be next to the registration tents. Thanks Graeme.

17. This might be a little contentious but if you are going for a time and can carry enough food then avoid the food stations unless there are no crowds. It's like a rugby scrum in there. Stop only for liquid.






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