LiègeBastogneLiège, also known as “La Doyenne,” is one of the most prestigious oneday cycling races in the world, offering a challenging course that tests both physical endurance and mental grit. As this race approaches, it’s essential to develop a training plan that focuses on building the necessary strength, endurance, and technique to conquer the obstacles you’ll face on the road. Here’s a comprehensive training plan to ensure you’re prepared to tackle this legendary event.
Understanding LiègeBastogneLiège
LiègeBastogneLiège spans approximately 260 kilometers through the hilly terrain of Belgium, making it a favorite for climbers and those who thrive in challenging conditions. The race includes several steep climbs, particularly in the final third, which require a unique combination of strength, speed, and stamina.
Setting Your Goals
Before diving into the training plan, establish clear goals. Are you looking to complete the race? Aim for a personal best? Perhaps you want to finish in the top half of your age category. Understanding your objectives will help tailor your training accordingly.
12Week Training Plan
The following 12week training plan is divided into three phases, progressively building your fitness and skills leading up to the race.
Phase 1: Base Building (Weeks 14)
During the initial phase, focus on building a solid endurance base. Aim for 34 rides per week, incorporating long and steady endurance rides as follows:
Monday: Rest day or active recovery (easy spin for 3060 minutes)
Tuesday: Endurance ride (23 hours, keeping a steady pace, staying in Zone 2 heart rate)
Wednesday: Strength training (focus on legs and core; include squats, lunges, and planks)
Thursday: Tempo ride (1.5 hours, including 30 minutes in Zone 3)
Friday: Rest day or yoga/stretching
Saturday: Long ride (up to 4 hours; practice fueling and hydration strategies)
Sunday: Recovery ride (11.5 hours at a relaxed pace)
Phase 2: Build Phase (Weeks 58)
Transitioning into more intense workouts, this phase introduces hill repeats and interval training to improve your climbing ability and speed.
Monday: Rest day or light crosstraining (swimming, running)
Tuesday: Hill repeats (find a local hill; warm up, then do 58 repeats of 35 minutes hard climbing, recover on the way down)
Wednesday: Endurance ride (23 hours; include some hill climbs)
Thursday: Vo2 max intervals (1.5 hours; warm up, then do 5×5 minutes at VO2 max power, with 5 minutes recovery between each)
Friday: Rest day or yoga/stretching
Saturday: Long ride with climbs (up to 5 hours; focus on keeping a steady cadence on climbs)
Sunday: Recovery ride with emphasis on nutrition (11.5 hours)
Phase 3: Race Preparation (Weeks 912)
The final phase emphasizes racespecific efforts, allowing you to finetune your fitness leading up to the event.
Monday: Rest day
Tuesday: Race simulation ride (45 hours, mimicking the course profile if possible, practicing nutrition and pacing)
Wednesday: Strength training (maintain leg and core exercises at reduced intensity)
Thursday: Threshold test (1.5 hours; include a 20minute time trial at threshold pace)
Friday: Rest day or light spin with focused stretching
Saturday: Long ride, incorporating race segments (56 hours; ride hard for the last hour to simulate race effort)
Sunday: Tapering rides (gradually reduce mileage, focusing on keeping legs fresh)
Final Tips
1. Nutrition: Optimal nutrition is crucial; focus on a balanced diet with sufficient carbohydrates, proteins, and healthy fats. Practice your raceday nutrition during long rides.
2. Hydration: Stay hydrated during rides, particularly long ones. Experiment with electrolyte drinks to find what works for you.
3. Bike Fit: Ensure your bike is properly fitted for you to prevent injuries and comfort issues over long distances.
4. Rest and Recovery: Prioritize sleep and incorporate rest days to allow your body to recover and strengthen.
Conclusion
By following this training plan and paying attention to your nutrition and recovery, you can prepare yourself to tackle the grueling hills of LiègeBastogneLiège. Remember that consistency is key, so stick to your plan, listen to your body, and enjoy the journey leading up to this iconic race. Good luck, and may the climbs be ever in your favor!