Grand Tour Training Camp
with Phil Liggett

Depending on how you feel, take a complete day off, or pick something from the easy category in FulGaz. We like Markleeville to Snowshoe.

José Been and Brodie Chapman, with host Phil Liggett, will take you to the most popular training climb in the cycling mecca of Mallorca. They’ll provide key insights into climbing in general and give you tips on tackling this beautiful climb.

NOTE – This is not a hard day. The ride will play in steady mode, so no matter how hard or easy you ride, it will take the same amount of time. Turn your slope scaling down to around 50% today so you can ride at an intensity where you are just breathing through your nose. Turn the volume up so you can hear from the experts as you ride.

OPTIONAL session if you’re coping with the workload. Blocks of repeating 20 seconds hard, 40 seconds easy, that build your FTP and anaerobic capacity. This week, you’re exploring Riga, Latvia, while you do 3 blocks of 8 efforts.

NOTE – The “on” part of these 20 seconds on, 40 seconds off blocks is on a set gradient, not an ERG mode effort. This means you can push to the level of your ability rather than a set effort. In short-duration efforts like this, the amount of power people can repeat varies enormously depending on their physiology. Start conservatively and build through the session.

“Passo di Giao is a big climb and today I’m going to introduce both climbing positions and mind games. We will continue to focus on pedal techniques to manage your output so you can punch over the top of the climbs.” – Brad McGee

This time there’s no taking it easy, it’s a solid effort all the way up, putting the tips you learned on Tuesday’s CoachCast into practice.

Experience the iconic Sa Calobra with EMPTY ROADS. Make sure your legs are nice and warm as it’s on from the start with an average gradient of 6.8%. The road tips up to 13.4% at some points and takes no prisoners…

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need to achieve this. The route is a wonderful ride from Riva del Garda to Malcesine and back via a climb over Passo Campiano.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. This is a longish but flattish ride with only two climbs through classic Dordogne countryside. Château de la Malartrie is situated in the first village of La Roque-Gageac and Château de Beynac (featured in the film Chocolat) soon follows.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. A 100 km rolling ride from Roussillon, passing through Saint-Saturnin-lès-Apt, Sault, Monieux, Villes-Sur-Auzon, Méthamis, Joucas, and Murs.

Depending on how you feel, take a complete day off, or pick something from the easy category in FulGaz. We love Ruta 40 to Belen for isn’t flat profile and scenic views of the Andes. 

Sam Bewley, Arnaud Manzanini and host Phil Liggett take you up the last hour of the Col du Tourmalet. This is a great way to learn how to tackle this legendary climb.

NOTE – This is not a hard day. The ride will play in steady mode, so no matter how hard or easy you ride, it will take the same amount of time. Turn your slope scaling down to around 50% today so you can ride at an intensity where you are just breathing through your nose. Turn the volume up so you can hear from the experts as you ride.

OPTIONAL session if you’re coping with the workload. Blocks of repeating 20 seconds hard, 40 seconds easy, which build your FTP and anaerobic capacity. This week, you’re exploring Mt Teide, on Tenerife, one of the most popular training locations for the pros. You will be doing three blocks of nine efforts.

NOTE – The “on” part of these 20 seconds on, 40 seconds off blocks is on a set gradient, not an ERG mode effort. This means you can push to the level of your ability rather than a set effort. In short-duration efforts like this, the amount of power people can repeat varies enormously depending on their physiology. Start conservatively and build through the session.

Perhaps the most famous Grand Tour climb of them all, Alpe d’Huez has been the scene of many iconic battles over the years. This week, it’s a bit more civil than that, Brad McGee is your virtual training partner, not your opponent. Turn up the audio and listen to one of the legends of the sport to help you improve.

This time there’s no taking it easy, it’s a solid effort all the way up, putting the tips you learned on Tuesday into practice.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. This starts just outside the small village of Betty’s Bay, a small coastal holiday town situated in the Overberg region of South Africa.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. A rolling loop exploring Malham Moor and Littondale, a remote part of the Yorkshire Dales. As you climb up from Halton Gill, look for the peak of Pen-y-Ghent looming on your right-hand side, one of Yorkshire’s Three Peaks.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. The same course as Phil Gaimon’s excellent Cookie Fondo from a few years ago, but named after a yummy English Biscuit instead. It’s a tough ride where the road is never really flat. Perhaps because of that, it’s an incredibly rewarding ride with some spectacular views along the way.

Depending on how you feel, take a complete day off, or pick something from the easy category in FulGaz. If you’re after a little easy route, check out Cornish Fishing Ports by Rob Bennett.

Alex Dowsett is one of the standout time trialists of his generation. Together with host Phil Liggett, he gives you tips, insights and anecdotes to help you improve your time trialling in general and master this course in particular.

NOTE – This is not a hard day. The ride will play in steady mode, so no matter how hard or easy you ride, it will take the same amount of time. Turn your slope scaling down to around 50% today so you can ride at an intensity where you are just breathing through your nose. Turn the volume up so you can hear from the experts as you ride.

OPTIONAL session if you’re coping with the workload. Blocks of repeating 20 seconds hard, 40 seconds easy, that build your FTP and anaerobic capacity. This week, you’re exploring the Flemish Ardennes, the heart of the classics season in Belgium, while you do three blocks of ten efforts.

NOTE – The “on” part of these 20 seconds on, 40 seconds off blocks is on a set gradient, not an ERG mode effort. This means you can push to the level of your ability rather than a set effort. In short-duration efforts like this, the amount of power people can repeat varies enormously depending on their physiology. Start conservatively and build through the session.

The fatigue may be setting in, however, we’re taking on the longest climb to date. Managing longer efforts and change of rhythm are key, and I’ll be working with you through these today” – Brad McGee

This time there’s no taking it easy, it’s a solid effort all the way way to the finish, putting the tips you learned on Tuesday’s CoachCast into practice. Save some energy for the two climbs at the end of the ride, and be prepared for the dramatic last 10 minutes through the medieval village of Rocamadour.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. A favourite training loop of Andy Schlek, race director of the Škoda Tour de LuXembourg and winner of the 2010 Tour de France.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. Enjoy the amazing scenery on this ride through the Gap of Dunloe. Then descend to the Black Valley and the surrounding areas of natural beauty before turning around to climb back through the Gap and onwards to return to your starting point.

This is intended to be an easy to moderate ride. Back off on the climbs and keep it nice and steady all day. Try to never go over your FTP, even on the steep parts. Reduce slope scaling to give you the gearing you need for that. Start in Selva and climb up the well-known passes: Passo Gardena, Passo Campolongo, Passo Pordoi and Passo Selva. Enjoy the beautiful views on the descents.