In short:
- A sportive training plan lasts 12 to 16 weeks in three phases: base, specific, taper.
- Around 80% of training volume is ridden at endurance pace, 20% at high intensity.
- The taper over the last 7 to 10 days cuts volume by 30 to 50% while keeping some intensity.
- On race day, target 60 to 90 g of carbohydrate and 500 to 750 ml of fluid per hour.
The three phases of a successful plan
Preparing for a sportive such as L’Étape du Tour or La Marmotte relies on a structured sportive training plan. Skipping steps leads to overtraining.
| Phase | Duration | Content | Goal |
|---|---|---|---|
| Base | 6 to 8 weeks | Long rides at moderate pace | Aerobic endurance |
| Specific | 4 to 6 weeks | Threshold, 10 to 20 min climbs, long rides | Power and resistance |
| Taper | 7 to 10 days | Reduced volume, a few intense reminders | Freshness on race day |
In winter, the base phase works very well on an indoor bike trainer, with 60 to 90 minute sessions in the endurance zone.
Equipment and position
A bike that stays comfortable for 5 to 8 hours saves more time than a light one. An endurance road bike remains the safest choice for a first mountain sportive.
For Alpine events, suitable gearing is essential: a 50x34 chainset paired with an 11-34 cassette gets you up 10% gradients.
Riding the course beforehand
Riding the main climbs a few weeks before the event helps with pacing. The biggest sportives often tackle Alpine climbs by bike such as the Galibier or Alpe d’Huez.
Frequently asked questions
How do you train for a sportive?
A sportive training plan takes 12 to 16 weeks in three phases: a base phase of moderate endurance riding, a specific phase with threshold efforts and long rides close to the target distance, then a 7 to 10 day taper that cuts volume by 30 to 50%. On race day, aim for 60 to 90 g of carbohydrate per hour.
How many kilometres should you ride before a sportive?
For a 150 km sportive, 150 to 250 km per week over the last 6 weeks is a good base, with at least one ride of 120 km or more.
What should you eat during a sportive?
Aim for 60 to 90 g of carbohydrate per hour from energy drinks, gels and bars, and drink 500 to 750 ml per hour depending on the heat. Starting to eat in the first hour prevents bonking.