Join the Alpine Cols team for the race of your life! Etape du Tour Training Camp 2018

Transcription

1 Join the Alpine Cols team for the race of your life! Etape du Tour Training Camp 2018

2 OUR MISSION: TO HELP YOU Train smarter Come to the Etape at the peak of your form, with the skills to excel. Alpine Cols training camps Alpine Cols coaching Race smarter Achieve a higher place during the race itself. Alpine Cols coaching

3 Col de la Croix-Fry This is a MUST experience for every cyclist. The things that stand out for me are your team s attention to detail 5 Star personal service! - Robbie, Zurich

4 Date Alpine Cols programme Timings Logistics Major climbs Sun July 1 Arrival day Set up bikes; briefing for the week TRAINING CAMP PROGRAMME ETAPE DU TOUR ANNECY LE GRAND BORNAND JULY 1 st JULY 8 TH h 15h Pick-up from Geneva airport Second pick-up - - Distance / vertical Mon July 2 Recce Etape du Tour #1 Coaching focus: climbing 9h 14h-15h Depart La Clusaz (on the bike) Return to La Clusaz Lac d Annecy Col de la Croix-Fry 93km / 1,500m Tue July 3 Descending Clinic Coaching focus: descending 9h 12h-13h Depart La Clusaz (on the bike) Pick up in Flumet, return to La Clusaz Col des Aravis 45km / 1,000m Wed July 4 Recce Etape du Tour #2 Coaching focus: pacing & the use of power 8h30 14h-15h Depart La Clusaz (minibus) Pick up in Albertville, return to La Clusaz Plateau des Glières Col des Fleuries 77km / 1,750m Thu July 5 Flumet Coaching focus: recovery 9h 12h-13h Depart La Clusaz (on the bike) Return to La Clusaz Col des Aravis 40km / 1,250m Fri July 6 Recce Etape du Tour #3 Coaching focus: competing in a sportive 9h 14h-15h Depart La Clusaz (on the bike) Return to La Clusaz Col de Romme Col de la Colombière 80km / 1,800m Sat July 7 Annecy to collect the bibs, easy spin Coaching focus: nutrition 9h 14h-16h Depart La Clusaz (on the bike) Annecy by minibus - 30km / 500m Sun July 8 ETAPE DU TOUR 6h00 13h-17h Race starts in Annecy (minibus) Finish in Le Grand Bornand OPTION: Extra night in La Clusaz (5km from the finish in Le Grand Bornand); transfer to the airport on Monday July 9 th. Col de la Croix-Fry Col des Glières Col de Romme Col de la Colombière 169km / 4,000m Please note the programme is subject to change based on road and weather conditions. You can always do more or less than the planned distance.

5 Col de la Colombière on your face to make our experience special. Felt like I was on a tour team!!! - Scott, Ontario It was so clear you were prepared to do "whatever it takes" with a smile

6 WEEKEND PACKAGE ETAPE DU TOUR ANNECY LE GRAND BORNAND JULY 5 th JULY 8 TH 2018 Date Alpine Cols programme Timings Logistics Major climbs Thu July 5 Arrival day Set up bikes; briefing for the weekend 14h Pick-up from Geneva airport Distance / vertical Fri July 6 Recce Etape du Tour (last two climbs) Coaching focus: competing in a sportive 9h 14h-15h Depart La Clusaz (on the bike) Return to La Clusaz Col de Romme Col de la Colombière 80km / 1,800m Sat July 7 Annecy to collect the bibs, easy spin Coaching focus: nutrition 9h 14h-16h Depart La Clusaz (on the bike) Annecy by minibus - 30km / 500m Sun July 8 ETAPE DU TOUR 6h00 13h-17h Race starts in Annecy (minibus) Finish in Le Grand Bornand Col de la Croix-Fry Col des Glières Col de Romme Col de la Colombière 169km / 4,000m OPTION: Extra night in La Clusaz (5km from the finish in Le Grand Bornand); transfer to the airport on Monday July 9 th. Please note the programme is subject to change based on road and weather conditions. You can always do more or less than the planned distance.

7 Col de la Colombière Alpine Cols training camp, 2014

8 A typical day with Alpine Cols 07:00 Breakfast 08:20 Indoor warm-up 08:45 Collect bikes, final checks 09:00 Roll-out 13:00 15:00 Return, buffet lunch 15:00 Massage, relax and recover Debrief power recordings 18:30 Coach s Corner & briefing 19:30 Dinner Olivier with Stéphanie, Col de la Forclaz

9 ETAPE DU TOUR TRAINING CAMP OFF-THE-BIKE PROGRAMME Date Time Recovery programme Time Coach s Corner evening sessions Mon Tue Wed Thu Fri Sat 15h00 18h30 15h00 18h30 14h00 18h30 17h00 18h30 15h00 18h30 17h00 18h30 Spa, Compex, massage 18h30 Climbing Spa, Compex, massage 18h30 Descending Spa, Compex, massage 18h30 Riding with power Spa, Compex, massage 18h30 Recovery Spa, Compex, massage 18h30 Riding the sportive Spa, Compex, massage 18h30 Nutrition

10 Marvin Col des Glières Col des Glières

11 Coaching Why would you need a coach? You know how to ride a bike, right? Put simply, cycling at speed in the mountains is highly technical and we have yet to meet someone who couldn t learn and improve! Besides, if Chris Froome, Mark Cavendish & Co. have coaches, why wouldn t you benefit too? Here s what you can expect from us: Fully qualified, experienced coaches. Alpine Cols coaches are all fully qualified and have between 10 and 15 years of active coaching experience. In addition, they are excellent competitors in their own right. Coaching focus. The key skills for all mountain sportives are climbing, pacing, descending, nutrition and recovery (for multi-day events). We will help you improve your knowledge and performance in each of these areas through a mix of observation, oral feedback on the bike, evening technical sessions, video feedback and written feedback summarising your key strengths and focus areas at the end of the camp. Riding with power. All Alpine Cols coaches ride with power meters and use power in their coaching practice and for their own benefit. We have partnered with Infocranks, the official power meter of the UCI and British Cycling, chosen for its superior accuracy, stability and reliability under all conditions. Bryan Taylor (MD of Infocranks will be present during the training camp to deliver a master-class on the use of power.

12 Marvin MA, MBA, BC coach Olivier PhD, BPJEPS Silas BSc, DBS CYCLING COACHES Marvin, Olivier, Silas, Stéphane and Yannick are not only highly qualified, experienced cycling coaches but also strong (or very strong!) competitors in their own right. Olivier is a past winner of the Tour de l Ain and has placed 10 th at the Marmotte; Silas was vicechampion of New Zealand and an international triathlete; Stéphane has placed well at countless Alpine sportives while Yannick has gained several podium places at Elite level. They love sharing their experience and will work with you to help you reach your potential as a cyclist. Stéphane BEESAC Yannick MSc, BPJEPS

13 Recovery In addition to your usual recovery routines (such as drinking lots of fluids and eating appropriately, stretching gently and getting lots of rest, preferably with your legs raised), we provide* the following aids to recovery: Compression socks and compression shorts. These work by compressing the large, superficial veins and thus forcing the blood to return through the veins which are much deeper in the muscle. This has a positive impact on the rate of recovery by accelerating the metabolism of the by-products of exercise, the elimination of toxins and the replacement of glycogen in the muscles. Compex Electrostimulation. This is a medical device that has been adapted for use in sports. It works by stimulating the muscles to contract in a specific pattern, thus enhancing the blood flow. It is effective alone but even more so when combined with compression socks. The 25 session should take place before any massage. Massage and Osteopathy. These interventions by qualified practitioners can be effective in accelerating blood flow, reducing inflammation, eliminating toxins in muscles and removing adhesions. Osteopathy can also help prevent injuries, correct imbalances and re-establish proper posture. *Availability Compression socks and shorts can be purchased from our shop. We have 2 Compex electrostimulation devices available for you to try, as well as others which may be purchased. Massage and Osteopathy are available each afternoon on request, at a cost of 30 per 30min session. The sessions must be pre-booked. Rollers and mats for stretching are available any time.

14 Col du Pré I had a great time with you guys. Your organisation of everything but turning the pedals was absolutely spot on. My riding improved lots! - Steve, Tunbridge Wells Time Megève sportive weekend, 2017

15 HOTEL & PRICES ETAPE DU TOUR ANNECY LE GRAND BORNAND July 8 th 2018 Dates Hotel Twin room, sharing Cyclist Noncyclist Single room supplement 5 th 8 th July Weekend package 1 st 8 th July Training Camp 8 th 9 th July Extra night Beauregard 4* (La Clusaz) 3 nights, full board including drinks Beauregard 4* (La Clusaz) 7 nights, full board including drinks Beauregard 4* (La Clusaz) 1 night, half-board including drinks 1, ,350 1, The prices quoted are for an all-inclusive package (except travel and bike hire). Please see overleaf for details of what is included. Contact us at info@alpinecols.com for more information and to make a booking.

16 WHAT IS INCLUDED Entry to the Etape du Tour Airport transfers (from Geneva) Accommodation, Wi-Fi, access to the spa All meals; tea or coffee after the meal Unlimited soft drinks, wine or beer, during the meal On-the-bike coaching (small groups) On-the-road support vehicle with free energy drinks and snacks, spare wheels and space to offload extra clothes etc. Possibility to join #MyPower and ride with a set of Infocranks Mechanical assistance Alpine Cols cycling jersey Coach s Corner evening sessions on cycling performance Photographs taken during the week WHAT IS NOT INCLUDED Travel to/from Geneva Bicycle hire Minibar or drinks at the hotel bar Massage (available as an optional extra)

17 Alpine Cols Partners

18 INFOCRANKS Verve Cycling s InfoCranks are the power meter of choice for British Cycling, chosen for their world-leading accuracy and measurement stability. They are available for you to test during your training camp and at the Etape du Tour. Take the guesswork out of your cycling Join Verve Cycling s #MyPower programme and find out why all the pros are now using power meters. You ll learn to target your training zones, experience fewer (if any) cramps and improve performance over multiple climbs. Ideal for the Etape du Tour Riding at the right intensity for the right period of time is critical both in racing and in training. Only a power meter gives you the data to do this accurately. Using the meter to dynamically adjust your power output over four major climbs and 157km will help you perform at your best. Olivier with Dani, Col de la Croix-Fry

19 The experience with Alpine Cols was excellent. I have done several cycling camps, and I must say this one was close to perfection. - Stephanie, Paris

20 Training is going very well. Olivier is really a great coach! I have made massive improvements since I started. Frankie, June 2014 Stephane is an amazing coach who helped me tremendously with teaching descending skills using GoPro videos. It took him less than a day to understand my strengths and weaknesses and was able to pace me on the tough mountains at the power I could sustain. Kazim, June 2015 Please go to for more testimonials

21 Alpine Cols SAS 631 chemin du Recredoz Divonne-les-Bains, France Tel (FR): +33 (0) Tel: (UK): +44 (0)