Join the Alpine Cols team for the race of your life! Haute Route & Sportive Training Camps 2018
OUR MISSION: TO HELP YOU Train smarter Come to the Haute Route 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 ALPINE COLS TRAINING CAMPS P.2
Col des Aravis 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 Silas with Dani, Fernando and Robbie Col des Aravis
Haute Route & Sportive Training Camps 2018 Training camp objectives: 1. Do a big block of training in the mountains 2. Learn or improve the skills you will need to be successful in your event 3. Meet and exchange with other riders preparing for the same event(s) All Alpine Cols training camps are characterised by the quality of our small group coaching, typically no more than 5 riders per coach, from highly experienced, qualified cycling coaches. NEW FOR 2018: Bryan Taylor from Verve Cycling Infocranks will be present at the training camps 1,3,4 and 6 in 2018. You will have the opportunity to join the #MyPower programme and ride with a set of Infocranks, the best power meter currently available. No. Dates Location Days Cycling Sportive (on last day) 1 27 Jan 03 Feb Tenerife 6-2 31 May 03 June Megève 3 Time Megève 3 09 16 or 17 June La Clusaz (Alps) 6 or 8 Morzine Haut Chablais 4 21 24 June La Clusaz (Alps) 3 Grand Bô 5 01 08 July La Clusaz (Alps) 7 Etape du Tour 6 21 28 July Dolomites 6 - ALPINE COLS TRAINING CAMPS P.4
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 ALPINE COLS TRAINING CAMPS P.5
Col des Saisies 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 Olivier with Christophe and Mark Col des Saisies
TENERIFE JAN 27 th FEB 3 rd 2018 CO-ORGANISED WITH Date Alpine Cols programme Timings Logistics Major climbs Sat Jan 27 Arrival day Set up bikes; briefing for the week Arrive in Tenerife; transfer to hotel San Roque, Garachico - - Distance / vertical Sun Jan 28 Day 1 Coaching focus: climbing. 13h-14h Depart Garachico (on the bike) Return to Garachico Masca, from the east 65km / 2,100m+ Mon Jan 29 Day 2 Coaching focus: descending 14h-15h Depart Garachico (on the bike) Return to Garachico Masca, from the west 75km / 2,300m+ Tues Jan 30 Day 3 Coaching focus: pacing & nutrition 14h-15h Depart Garachico (on the bike) Arrive at Parador (Teide) Teide, from the west 70km / 2,800m+ Wed Jan 31 Day 4 Coaching focus: riding a mountain time-trial 10h 13h-14h Depart Parador (on the bike) Return to Parador (Teide) Teide from Vilaflor 45km / 1,400m+ Thu Feb 1 Day 5 Coaching focus: recovery 0 15h-16h Depart Parador (on the bike) Return to Parador (Teide) Teide from south-east 140km / 3,100m+ Fri Feb 2 Day 6 Coaching focus: training for the Haute Route 0 13h 16h Depart Parador (on the bike) Paella by Alberto & Marcos Mama Return to Parador (Teide) La Guancha, Benijos 105km / 2,100m+ Sat Feb 3 Departure day Final spin (if time allows) tbc Early morning ride (flight-dependent) Depart to the airport 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. 500 km 13,800m 6-8 major climbs 60-70% of the Haute Route ALPINE COLS TRAINING CAMPS P.7
Marcos and Alberto Mount Teide, Tenerife
FRENCH ALPS WEEKEND TIME MEGEVE MONT BLANC SPORTIVE MAY 31 st JUNE 3 rd 2018 Date Alpine Cols programme Timings Logistics Major climbs Distance / vertical Thu May 31 Arrival day Set up bikes; briefing for the weekend 14h 17h Pick-up Geneva airport Second pick-up (to be confirmed) - - Fri June 1 Time Megève route recce (part 1) Coaching focus: climbing and descending 14h-15h Depart Megève (on the bike) Return to Megève To be confirmed 80km / 1,500m Sat June 2 Time Megève route recce (part 2) Coaching focus: pacing, nutrition, recovery 14h-15h Depart Megève (on the bike) Return to Megève To be confirmed 80km / 1,500m Sun June 3 TIME MEGEVE MONT BLANC sportive Coaching focus: competing in a sportive 8h 17h Race starts in Megève Depart to the airport To be confirmed S: 100km / 1,500m M: 120km / 2,600m L: 140km / 3,500m 250km 350 km 5,000m 6,500m 5-7 major climbs 30-40% of the Haute Route 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. ALPINE COLS TRAINING CAMPS P.9
Mont Blanc from the Saisies Haute Route training camp, 2014
Date Alpine Cols programme Timings Logistics Major climbs Sat June 09 Sun June 10 Mon June 11 Tue June 12 Wed June 13 Thu June 14 Arrival day Set up bikes; briefing for the week Tour de la Tournette Coaching focus: climbing Col des Aravis: descending clinic Coaching focus: descending Recce of 2018 Etape du Tour (TDF Stage 10) Coaching focus: pacing Col de la Colombière: Time Trial Coaching focus: riding a mountain time-trial Col de l Arpettaz Coaching focus: recovery FRENCH ALPS MORZINE HAUT-CHABLAIS SPORTIVE JUNE 9 th JUNE 16 th OR 17 th 2018 12h 15h 14h-15h 13h-14h 8h30 14h-15h 12h-13h 14h-15h Pick-up from Geneva airport Second pick-up Depart La Clusaz (on the bike) Return to La Clusaz Depart La Clusaz (on the bike) Return to La Clusaz Depart La Clusaz (on the bike) Return to La Clusaz Depart La Clusaz (on the bike) Return to La Clusaz Depart La Clusaz (on the bike) Return to La Clusaz - - Col de la Forclaz Col de l Epine Col de la Croix-Fry Col des Aravis (both) Col des Saisies (part) Col des Glières Col de Romme Col de la Colombière (E) Col de la Colombière (W) Col du Marais Col de l Arpettaz Col des Aravis Distance / vertical 93km / 2,290m 70km / 1,500m 110km / 2,900m 35km / 910m 99km / 2,450m Fri June 15 Recce of Stage 11, Tour de France 2018 Coaching focus: training for the Haute Route 15h-16h Depart La Clusaz (minibus) Return to La Clusaz (bus or bike) Col du Pré Cormet de Roselend 70km / 1,960m Sat June 16 Sun June 17 EITHER: Depart to airport OR: to Morzine via the col de l Encrenaz MORZINE HAUT CHABLAIS sportive Coaching focus: competing in a sportive -11h 13h-14h 8h 12h-15h 17h Depart o airport Depart La Clusaz (on the bike) Arrive in Morzine Race starts Return to Morzine Depart to the airport Col de l Encrenaz 75km / 1,270m Col de Joux Verte Col du Corbier Col de Joux Plane M: 100km/2,200m L: 155km/3,800m 600 km - 675 km 14,500m 17,500m 16 major climbs 65-80% of the Haute Route 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. ALPINE COLS TRAINING CAMPS P.11
Col du Pré Time Megève sportive weekend, 2017
FRENCH ALPS WEEKEND GRAND BO SPORTIVE JUNE 21 st JUNE 24 th 2018 Date Alpine Cols programme Timings Logistics Major climbs Distance / vertical Thu June 21 Arrival day Set up bikes; briefing for the weekend 14h 17h Pick-up Geneva airport Second pick-up (to be confirmed) - - Fri June 22 Tour du Bargy Coaching focus: climbing and descending 14h-15h Depart La Clusaz (on the bike) Return to La Clusaz Col de la Croix-Fry Col des Fleuries Col de la Colombière 115km / 2,500m Sat June 23 Col de l Arpettaz Coaching focus: pacing, nutrition, recovery 14h-15h Depart La Clusaz (on the bike) Return to La Clusaz Col du Marais Col de l Arpettaz Col des Aravis 95km / 2,300m Sun June 24 GRAND BO sportive Coaching focus: competing in a sportive 7h15 8h 17h Depart La Clusaz Race starts from Le Grand Bornand Depart to the airport Col de la Croix-Fry Col des Fleuries Col de la Colombière S: 100km, 1,500m M: 118km, 2,620m L: 135km, 3,400m 320km 345 km 6,300m 8,200m 7 major climbs 30-40% of the Haute Route 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. ALPINE COLS TRAINING CAMPS P.13
Tour du Bargy 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 Stéphane, Amanda and Scott Col de la Colombière
Date Alpine Cols programme Timings Logistics Major climbs Sun July 1 Arrival day Set up bikes; briefing for the week FRENCH ALPS ETAPE DU TOUR JULY 1 st JULY 8 TH 2018 12h 15h Pick-up from Geneva airport Second pick-up - - Distance / vertical Mon July 2 Recce Etape du Tour #1 Coaching focus: climbing 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 15h-16h 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 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 Recce Etape du Tour #3 Coaching focus: nutrition 12h-13h Depart La Clusaz (on the bike) Return to La Clusaz Col de Romme Col de la Colombière 80km / 1,800m Fri July 6 Flumet Coaching focus: recovery 14h-15h Depart La Clusaz (on the bike) Return to La Clusaz Col des Aravis 40km / 1,250m Sat July 7 Annecy to collect the bibs, easy spin Coaching focus: competing in a sportive 14h-16h Depart La Clusaz (on the bike) Annecy by minibus - 30km / 500m Sun July 8 ETAPE DU TOUR 6h00 13h-17h 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. Race starts in Annecy Finish in Le Grand Bornand 640 km 11,800m 9 major climbs 65% of the Haute Route Col de la Croix-Fry Col des Glières Col de Romme Col de la Colombière 169km / 4,000m ALPINE COLS TRAINING CAMPS P.15
Col de la Colombière Alpine Cols training camp, 2014
DOLOMITES JULY 21 ST - JULY 28 TH 2018 CO-ORGANISED WITH Date Alpine Cols programme Timings Logistics Major climbs Sat Jul 21 Arrival day Set up bikes; briefing for the week tbc Arrive in Innsbruck; transfer to hotel. Acclimatisation ride (if time allows) Part of UCI World Championship course Distance / vertical 50-60km / 1,000m Sun Jul 22 Day 1: over the mountains to Italy Coaching focus: climbing. 8h30 15h-16h Depart Fulpmes (on the bike) Arrive Bolzano Passo Brennero Passo Pennes 110km / 1,800m Mon Jul 23 Day 2: the Mendelkamm Coaching focus: descending 8h30 14h-15h Depart Bolzano (on the bike) Arrive Bolzano Passo Mendola Passo Palade 85km / 1,700m Tue Jul 24 Day 3: the classic Sella Ronda Coaching focus: pacing & nutrition 8h00 16h-17h Depart Bolzano (on the bike) Arrive Bolzano Passo Sella, Pordoi, Campalongo, Gardena 168km / 3,300m Wed Jul 25 Day 4: glories of the Dolomites Coaching focus: recovery 8h00 15h-16h Depart Bolzano (on the bike) Arrive Bolzano Passo Lugano, Valles, San Pellegrino, Costalungo 142km / 2,940m Thu Jul 26 Day 5: the Stelvio (from Prato) Coaching focus: riding a mountain time-trial 8h00 14h-15h Depart Bolzano (train) Arrive Bolzano (bike or train) Passo Stelvio (from Prato) Passo Umbrail 62km / 1,920m Fri Jul 27 Day 6: return to Austria (via Monte Giovo) Coaching focus: training for the Haute Route 8h 15h-16h Depart Bolzano (on the bike) Arrive Fulpmes Passo Monte Giovo Brenner Pass 125km / 2,700m Sat Jul 28 Departure day Final spin (if time allows) Early morning ride (flight-dependent) Depart to the airport 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. 650 km 14,000m 15 major climbs 75-80% of the Haute Route ALPINE COLS TRAINING CAMPS P.17
Passo Gardena Haute Route Dolomites 2016
No. Event Dates Hotels HOTELS & PRICES Twin room, sharing Cyclist Noncyclist Single room (add) 1 27 Jan 03 Feb Tenerife San Roque 4* (Garachico, 3 nights) Parador 3* (Teide, 4 nights) 2,250 1,130 240 2 Time Megève 31 May 3 June French Alps Au Coin du Feu 3* (Megève, 3 nights) 1,190 600 105 3 Morzine 09 16 June 17 June Beauregard 4* (La Clusaz, 7 nights) Alpen Roc 3* (Morzine, 1 night) 2,290 350 1,130 240 30 4 Grand Bo 21 24 June French Alps Beauregard 4* (La Clusaz, 3 nights) 1,090 500 105 5 Etape du Tour 1 8 July French Alps Beauregard 4* (La Clusaz, 7 nights) 2,350 1,130 240 6 30 Jun 7 July Dolomites Brugger 3* (Fulpmes, 2 nights) Magdalener Hof 3* (Bolzano, 5 nights) 2,350 1,130 240 The prices are quoted 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. ALPINE COLS TRAINING CAMPS P.19
WHAT IS INCLUDED Airport transfers (from Tenerife, Geneva or Innsbruck) Accommodation, Wi-Fi, access to the spa (where possible) 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 Entry to the sportive (French Alps). WHAT IS NOT INCLUDED Travel to/from Tenerife, Geneva or Innsbruck Bicycle hire Minibar or drinks at the hotel bar Massage (available as an optional extra) ALPINE COLS TRAINING CAMPS P.20
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 20:30 Stretching & flexibility workshop
HAUTE ROUTE 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 Nutrition Spa, Compex, massage 18h30 Descending Spa, Compex, massage 18h30 Recovery Spa, Compex, massage 18h30 Riding with power Spa, Compex, massage 18h30 Core strength and flexibility Spa, Compex, massage 18h30 Riding the sportive Note: The massage or osteopathy sessions are by appointment only ( 30 for 30 minutes) ALPINE COLS TRAINING CAMPS P.22
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. (This is currently valid for training camps in France; we plan to offer the same service in Tenerife and the Dolomites). Rollers and mats for stretching are available any time. ALPINE COLS TRAINING CAMPS P.23
Opportunity for a Musculoskeletal Screening In June 2017 our clients had the fantastic opportunity of a 1:1 Musculoskeletal Screening session with top British Cycling physiotherapist Anouska Edwards. Anouska works with cyclists every day at the National Cycling Centre in Manchester and thus knows the subject inside out. We intend that Anouska will join us again at some of our training camps in 2018. The Haute Route is an extremely demanding event and will cast the spotlight very quickly on any musculoskeletal imbalances you may have, and especially poor flexibility, tight muscle chains and inadequate core strength. An expert diagnosis of your personal situation will enable you to correct any issues before it is too late and we have to patch you up during the race! The musculoskeletal screening session takes 90 minutes. It involves gathering information about your injury history and conducting a series of sport specific examinations to determine any deficits in muscle strength, stability, control and length as well as joint structure, stability alignment and function that may contribute to an increased risk of injury. You will be taken through a specific exercise plan designed to address any problem areas identified during the process. ALPINE COLS TRAINING CAMPS P.24
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
Alpine Cols Partners
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 build-up to the Haute Route. 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 Haute Route 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 seven days and 900km will help you perform at your best. Olivier with Sergio Haute Route 2014 ALPINE COLS TRAINING CAMPS P.27
Ready to roll, in front of the Loges Blanches (Megève, 2015)
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 http://alpinecols.com/about-us/testimonials/ for more testimonials ALPINE COLS TRAINING CAMPS P.29
Col de la Croix-Fry Coach Silas, showing how it is done
Alpine Cols SAS 631 chemin du Recredoz 01220 Divonne-les-Bains, France Tel (FR): +33 (0)450 200 772 Tel: (UK): +44 (0)1227 647 015 info@alpinecols.com www.alpinecols.com