Training camps

Your Coaching Partner
ABOUT THE HAUTE ROUTE
“The Haute Route cycling events are ‘the highest and toughest cyclosportives in the
world’: prestigious and professionally run seven day road races, timed and ranked,
across Europe’s iconic cols.
With pro-level event organisation including medical teams, mechanical support, rolling
road security, film crews and, of course, massages, you will be 100% immersed in the
world of cycling for seven unforgettable days.
Rookie or expert, you will tackle the highest, steepest, most world-renowned cycling
terrain. You will push yourself to your physical and mental limits – and experience
what it’s really like to ‘ride like a pro’.”
- from the Haute Route website
 If any event justifies getting support from a coach, this is it!
ALPINE COLS | HAUTE ROUTE | P.1
ABOUT US
We are a specialist road cycling coaching company, based in the French Alps
Official training & coaching partner to the Haute Route, we know it very well
Our coaches are all competitive cyclists with years of race experience
FTP, VO2max and interval training will only take you so far. We go beyond data to
teach you what you need for a 7-day stage race
Our base in La Clusaz is the perfect place for training camps, surrounded by major
climbs and close to Geneva
Above all, we are passionate cyclists ourselves.
At Alpine Cols, performance, fun and friendship go hand in hand!
ALPINE COLS | HAUTE ROUTE | P.2
Lee, Marvin, Luke, Emmanuelle and Jim
Cormet de Roselend
“
After having decided to do the Triple Crown* I also decided to have the support of Alpine Cols
and I must say it was a wise decision. During a so long and demanding challenge all the extra
help and support is very welcome and the Alpine Cols support was extremely good with all the
staff very friendly and expert.
Some of the things I found extremely important:
1.
The [Alpine Cols] riders briefing the night before each stage
2.
The energy food and drinks before, during and just after the stage
3.
The support that every time was possible of the Alpine Cols coaches during the stages
4.
The massages just after the stages were also incredibly good for recovery
5.
Last but not least, all the mental support given by all the staff
”
Sergio, 2nd place, Triple Crown
Haute Route 2014
*Triple Crown riders ride all three of the Haute Route back to back, covering 2700km and
60,000m of vertical in three weeks through the Dolomites, the Alps and the Pyrenees.
ALPINE COLS | HAUTE ROUTE | P.4
OUR MISSION: TO HELP YOU
 Train smarter
Come to the Haute Route at the peak of
your form, with the skills to excel.
 Race smarter
Achieve a higher place during the race
itself.
ALPINE COLS | HAUTE ROUTE | P.5
Stéphane and David
Col de la Croix-Fry
TRAIN SMARTER
Individual training plans
Specific to the Haute Route
First-hand observation & feedback
Weekly exchange & updates
Training camps
Simulate race conditions
Develop endurance
Improve critical skills
Olivier with Stephanie
Col de la Forclaz
ALPINE COLS | HAUTE ROUTE | P.7
Week Week
Mon
Load
Obj
Type
Obj
Rist
Obj.
Dist
Dis
9
t
-19
Ve
rt
25/2
real
real
PMM+PV
10
-18
4/3
72
PMM+PV
Mar
11
-17
11/3
135
PMM+PV
1000 15000
12
-16
18/3
517 1033
PMM+PV
13
-15
25/3
175
PMM+PV
14
-14
135
1/4
PMM+PV
15
-13
8/4
248
Apr
PMM+PV
16
-12
15/4
177
1000 15000
PMM+PV
593
17
-11
22/4
136
PMM+PV Critical
18
-10
29/4
33
PHM+PMM endurance
19
-9
262
6/5
May
PHM+PMM Tempo
20
d
-8
Loa
13/5
495
t 15000
750
Day 1
t eshVer
Thr
RistPMMDis
oldt Ver
Intens
121
Obj PHM+
4
j
21
Ob
l
-7
rea
20/
156
5
l
rea
l
PH
rea
M+
j.
l
PM
Ob
rea
M
l
rea
Type 22
t
Ver
1'15
t
oad
ck
Dis
Tra
-6
350 301
27/5
0
PHM+PM
To prepare for the Haute Route you need an individual
72M
23
HT
-5
642
3/6
83
PMM+PV
0
PHM+135
PMM
Jun
training plan, adapted to your personal situation and
24
-4
10/6
30 2768 247 PV 4h30
PMM+PV
PHM+PM
517M 1033 7465 128
0 15000
100
0
1h2
750
M
25
PM
150
00
-3
8
103 134
17/6
PMM+PV
904
managed by a coach that understands the race.
3110
PHM+PM
175M
-2
778 207 PV 2h
PV
24/6
PMM+26
5
225
PHM+PM
M
135
-1
PV
1361 233 Track 1'30
1/7
Jul PMM+27
4230
PHM+PM
248
M
Track 1'15
8/7
PMM+PV
3430 9630 1079
177
PMM 2h15
593
709
PMM+PV
1000 15000
1320
136
PMM 1h20
197
PMM+PV
650
33
Different levels
PMM 1h30
ical
Crit
1428
PMM+PV
5000
262
PMM 3h30
2433
PHM+PMM endurance
Different ambitions
495 1214 6760 16960
PMM 2h
po
Tem
M
784
PHM+PM
750 15000
0
211
156
PHM 4h
M Threshold
1615
Different time commitments
PHM
3090
Loa
d +PM
301
ens PHM
M 1h20
PM
Day
M
525
1
+PM
Day 2
1730
Day 3
real
83
Day 4
Day 5
Different training terrain
PMM 4h15
Others
M
1480
Spo
rtives
350 PHM+PM
4850
Track 1'15 HT
247
40"
PP
M
756
PHM+PM
642
904 1955 17795
HT
134
00
150
Track 1'30 750
Track
PV 3h
1'3
0
5
142
+PMM
PHMPV
0
768
470
4h30
207
PV 3h
PV
HT(V)
2h4
5
PV 4h
+PMM
PHMPM
PV 3h4
038
00 PV 2h 1487Training
456
M 1h20 PV 1h
233
Camp
PM
M
2h2
0
PM
M
M 1h20 HT
+PM
PHMPV
778
2h
La Corima Drôme provençale
PMM 2h
PM
M
1h3
0
(24/3)
M
+PM
PHM
361
Tra
ck 1'30 PMM 1h30 PMM
Learn what truly makes the difference
1h3
0
PM
M
1h3
0 PMM 4h30 ->850m à pie
079
Track 1'15 PMM 3h
La
d Bisou (Perronas) (7/4)
PMM 3h
09
Set intermediate objectives
PMM 2h15 Track 1'15 Tra
ck 1'15
97
PMM 1h20
La Cyclo'Corse (dim 21/4)
Balance training load and recovery cycles
28
PMM 1h30 PMM 3h
La Scott 1000 Bosses ( dim
PMM 3h
28/4)
PMM 3h30
33
PMM 3h30 PMM 4h30 PM
La Bourguignonne (sam 4/5
M 2h30 PMM 4h
Focus on the right components at the right time
)
PMM 3h15
84
PMM 2h
Tra
ining Camp
HT(P)
PV 2h
PM
M
1h30
15
PHM 4h
PP 1h
PP 6h
25
PMM 1h20 PMM 2h20
Cyclotour du Léman (dim
26/5)
80
PMM 4h15 PMM 4h30 PM
Gra
nfondo Mont Ventoux (sam
M 1h15
1/6)
6
PP 40"
Time Megève Mont Blanc
PP 1h30
PMM 3h30
(9/6
)
5
PV 3h
L'Ardéchoise (15/6)
PHM 6h
7
HT(V)
La
Morzine Vallée d'Aulps (dim
PV 2h
ALPINE COLS | HAUTE ROUTE | P.8
PV 1h30
PHM 6h
23/6)
INDIVIDUAL
TRAINING PLANS
A standard plan ignores the reality of different people:
Our goal: to help you realise your potential.
is going very well. Olivier is really a great coach! I
“ Training
have made massive improvements since I started.
”
Frankie, June 2014
was excellent. He is clearly very competent and
“ Olivier
was great company. He was great for my confidence and
gave me lots of practical tips for the Haute Route.
”
Richard, Aug 2014
ALPINE COLS | HAUTE ROUTE | P.9
Col de la Colombière
TRAINING CAMPS
A week in La Clusaz.
13 major climbs within easy
cycling distance.
Ride stages 1 & 2 of the
Haute Route Alps.
The training camp includes
both a heavy block of training
and an equally strong focus on
developing your skills for a
successful Haute Route.
SKILLS
Climbing and descending
Bike handling
Pacing
Drafting
Recovery and nutrition
Selecting equipment
ALPINE COLS | HAUTE ROUTE | P.10
“
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
”
Stéphane, Daryl and Michael
Col de la Colombière
RACE SMARTER
Daily briefing
Get the inside information to
prepare for the next stage.
Real time coaching
Finish faster with on-the-bike
support from your coach.
Recovery
Recover like a pro with expert
physiotherapy treatment and
optimal nutrition.
Olivier with Sergio
Haute Route Dolomites 2014
ALPINE COLS | HAUTE ROUTE | P.12
DAILY BRIEFING
The Alpine Cols briefing complements the
Haute Route official briefing.
We put all our race experience and knowledge
of the climbs into race-winning tips:
Key characteristics of the route
What the climbs are really like
Risks and dangers on the descents
Which feed station to stop at
What clothes to wear
What equipment to choose
We think, you ride.
ALPINE COLS | HAUTE ROUTE | P.13
REAL-TIME COACHING
Racing 900 km, 20 major cols and 20,000m of
vertical in seven days is a big step up from the
occasional weekend sportive.
Your coach will help you during the race itself.
Strong enough to finish in the top ten, Olivier,
Stéphane and Yannick will:
Pace you up the climbs
Take long pulls at the front on the flat
Lead you down the descents
They will also give you advice:
When to make an all-out effort
Whose wheel to follow
When to recover
How to refuel
Yannick with Bruno,
Col du Près
ALPINE COLS | HAUTE ROUTE | P.14
“
During the actual stages Stephane was an immense help by either pacing us
or encouraging us to push that little bit harder! He was drifting up and down
the peloton and always made sure we were alright! On stage 5 he pulled us
along for almost 70km at speeds I have never ridden at before!! He is an
extremely gifted cyclist.
David, Alps 2014
”
“
“
A very very special thanks to Stephane "the pink TGV" as many riders called
him on the road. I would probably not have made all the stages without him.
Stephanie, Alps 2014
”
Olivier was just brilliant. He would help any rider gain several minutes per
stage through his pacing and his encouragement. On the Col de Vence, when
my legs were firing on all cylinders and with Olivier in front we smashed
through several groups of riders and got faster and faster as we approached
the finish. I just kept asking him to go harder and harder and he judged it
perfectly. For a change, I felt I was actually racing rather than just surviving.
John, Alps 2014
”
ALPINE COLS | HAUTE ROUTE | P.15
The arrival village,
Bagnères-de-Luchon
RECOVERY
Recovery is essential during the
Haute Route and must be your
priority the moment you cross the
finish line.
Benefit from our post-race hydration
and nutrition in those vital first 30
minutes, then enjoy a massage.
OUR SERVICES
Our physiotherapists are specialised in
elite sport and able to treat any
physical problem you may develop
while riding.
Electro-stimulation prepares your
muscles for massage, increasing the
blood flow to evacuate the toxins.
Physiotherapy
Electrostimulation
Post-race nutrition
Post-race hydration
Rest and relaxation
Logistical assistance
ALPINE COLS | HAUTE ROUTE | P.17
Team Brazil at the finish
Haut Route Dolomites
Stéphane, Anna and Yannick
Hourquette d’Ancizan
The Alpine Cols Team: 5 coaches, 3 physiotherapists
ALPINE COLS | HAUTE ROUTE | P.19
Marvin Faure
Founder and CEO of Alpine Cols
British Cycling coach
Emmanuelle Faure
Co-founder of Alpine Cols
British Cycling coach
ALPINE COLS | HAUTE ROUTE | P.20
CYCLING COACHES
PHYSIOTHERAPISTS
Olivier
PhD, BPJEPS
Charlie
BSc, HPC, CSP, AACP
Stéphane
BEESAC
George
MSc, HPC, CSP, ACPSM
Yannick
MSc, BPJEPS
Anna
MSc, HPC, CSP, ACPSM
ALPINE COLS | HAUTE ROUTE | P.21
APPENDIX
The appendix contains a detailed
description of our services and
their prices.
Preparation
Individual coaching
Training camps
Race Services
Directeur sportif
Super-domestique
Recovery massage and
physiotherapy
Col de la Colombière
ALPINE COLS | HAUTE ROUTE | P.22
INDIVIDUAL COACHING
AN UNCONVENTIONAL APPROACH
What is different:
THE PROCESS
Getting Started
1. We are convinced that coaching for the Haute Route is
very different to coaching for any other type of race.
Factors that are irrelevant to a one-day event may be
crucial during a week long stage race, and vice-versa. Our
intimate, insider knowledge of the race enables us to
coach accordingly.
2. It is important to us to cycle with our clients in order to
observe first hand their strengths and weaknesses. Doing
well at the Haute Route is far more complex than putting
out impressive numbers on a turbo trainer, and many
weaknesses can only be detected by an experienced eye.
Individual coaching must be individualised!
– Complete a Rider Information Form.
– Meet with the coach (the first meeting can be by phone).
– Begin training.
How does it work
Ride together
– It is important to go for at least one long ride with the
coach as early as possible to identify your real needs.
Regular Exchange
– The coach will review your progress regularly and
exchange with you by email or phone as often as
necessary: normally once per week.
– You will receive an updated plan every two weeks for the
coming month, and more often if required.
– After observing you cycle during one or more long rides,
your coach will help you define your training goals and
then structure a state-of-the-art training plan with you.
– The plan will take into account your constraints, and is
discussed and updated throughout the season.
Training Camp
The benefits
The costs
– Expert advice saves you time and maximises the outcomes
– A structured plan &intermediate goals keep you on track
– €175 per month (minimum 3 months)
– €350 per day riding with the coach (+ expenses, if any)
– We strongly recommend you join a training camp in the
mountains. This will help accustom your body to several
days in a row of tough riding, and allow you to work on
climbing and descending skills with your coach.
ALPINE COLS | HAUTE ROUTE | P.23
TRAINING CAMPS
A crucial part of your preparation
La Clusaz
You must prepare yourself seriously for the challenge of riding
a seven day stage race through the mountains.
While it is theoretically possible to simulate the climbs on a
turbo trainer, there is no way to simulate the descents, which
are just as important.
As a bonus, make new friends and learn from your coach and
the other riders during a week of dedicated preparation.
– One of France’s best kept secrets, La Clusaz (altitude: 1040m)
is a picturesque village in the northern Alps. Its church,
traditional wooden chalets and thriving outdoor market
preserve its charm and authenticity.
– All routes leave from the village: no need for mini-bus rides.
The programme for the week
The daily distances vary from 90 to 130 km and include 1500m
to 3500m of vertical. The exact programme may change
depending on road closures, the weather and the group.
– Monday:
Lac d’Annecy, col de la Forclaz
– Tuesday:
Tour des Aravis
– Wednesday: Tour du Plateau de Glières
– Thursday:
Col de la Colombière, col de Joux Plane
– Friday:
Col des Saisies, Col des Aravis
Sportives:
The hotel Beauregard
– Our flagship partner hotel is a charming chalet on the edge
of the village. Built in traditional Alpine wood and stone and
tastefully decorated throughout, it is set on a slight rise and
nestled in a secluded copse of trees.
Recovery
– The hotel has an indoor pool, spa, sauna and Jacuzzi.
– We provide Compex electro-stimulation devices to speed
your recovery.
– You can book a massage from a sports physiotherapist.
Travelling to La Clusaz
Combine your week with one of the many Alpine sportives,
such as the Time-Megève or the Marmotte.
– There are dozens of flights a day from all over Europe into
Geneva.
– La Clusaz is a one-hour drive from Geneva airport.
The benefits
The costs*
– Accustom your body to multiple days in the mountains
– Improve speed and safety on the descents.
– €1045 for a 4-day weekend
– €1625 per week, all inclusive (except flights and massage).
*subject to change. Consult us for details.
ALPINE COLS | HAUTE ROUTE | P.24
Amanda, Sebastian and Fred
Les Saisies
RACE SERVICES
PROFESSIONAL SUPPORT
LIMITATIONS
Through our Race Services, we aim to make your experience
at the Haute Route as pleasant and as easy as possible.
There are three components to the Race Services:
The Haute Route is an amateur race, subject to its own rules
and regulations. These mean that we cannot provide an
identical service to what you see on the Tour de France, where
the riders simply raise their arm to be resupplied on the road by
their following car.
The rules state that all non-emergency assistance must be
provided within 100m of an official feed-zone.
1. Directeur Sportif
The Directeur Sportif provides you with the extra level of
support routinely enjoyed by the professionals in competition.
Here are just a few of the features:
– Comprehensive pre-stage briefing and advice
– Your personal choice of energy drinks and nutrition.
– Pickup and return of extra clothing during the stage
– Compex electro-stimulation to speed recovery
2. Super-domestique
The Super-domestique is an Alpine Cols coach that will cycle
by your side throughout the Haute Route, providing coaching
and support. This package includes the Directeur Sportif.
In practice
During the 2014 race we supported our riders at one,
sometimes two feed-zones, usually on the top of the second
col, before going to the arrival village to set up for recovery.
It is our current intention to have two vehicles in 2015, thus
allowing us to guarantee support at two points during each
stage.
3. Recovery massage & physiotherapy
A guaranteed 30 minute session at pre-arranged times each
evening, from a qualified sports physiotherapist.
FOR FULL DETAILS OF OUR RACE SERVICES, PLEASE REFER TO
THE FOLLOWING PAGES.
The benefits
The costs
– We take care of the details, you focus on your riding
– Gain multiple places thanks to our coaching
– Recover faster with our top sports physiotherapists
– €595 for the Directeur Sportif
– €995 for the Super-domesique
– €330 for the Physiotherapy (not available alone)
ALPINE COLS | HAUTE ROUTE | P.26
DIRECTEUR SPORTIF - DETAILS
WHEN
Before the stage
(previous day)
Before the start
During the stage
(only in the authorized
zones)
After the stage
At the end of the week
WHAT
Comprehensive Directeur Sportif briefing, based on our intimate knowledge of the
stage:
 the route: landmarks and points of danger;
 the profile: climbs, descents, flat stretches;
 the weather forecast: temperatures, wind, precipitation;
 the strategy for the stage: pacing, nutrition, hydration;
 recommendations for clothing and equipment.
Each cyclist will receive a waterproof mini route profile to take on the bike.
Mechanical assistance up to the start
WHY
Know what to expect: no surprises
Be fully prepared for the stage
No stress: deal with any last minute mechanicals
Provision of energy drinks, snacks and gels for the first part of the stage
No need to mix your own: we do it for you.
Provision of a pre-start energy drink
One-on-one support. Reply to any questions or last-minute concerns; provide
encouragement or if needed help to quieten the “inner chimp”
Start the stage in optimum condition.
Private resupply of energy drinks, snacks and gels
Your choice of nutrition/hydration products, and no queuing
Pick up, drop off or change clothing (jackets, waterproofs, arm-warmers, longfingered gloves, etc.)
The temperature can vary by 30 degrees on a mountain stage: to
be able to pick up, drop off or change clothing is a big advantage.
Mechanical assistance: air, puncture repair, wheel exchange, mechanical
adjustments.
Recovery assistance provided on the finish line:
 Recovery drink
 High protein drink
 Bicarbonate drink
 High glucose natural snacks (figs, apricots, etc.)
Immediate access to your small bag with the kit you need upon arrival to shower and
change (carried in the Directeur Sportif’s car)
Use one of our Compex electro-stimulation devices to accelerate your recovery.
No stress!
Private access to assistance
The first hour is the most important for recovery and
replenishment. This is a critical window not to be missed.
These are not always easy to recover from the main transport: no
need to go and get it yourself
Electro-stimulation is known to increase the blood flow and thus
accelerate the evacuation of lactic acid and other toxins.
Mechanical assistance: in the case of a serious mechanical problem that neither we
Private access to assistance
nor Mavic can resolve we will take you to the nearest bike shop.
Coach’s Corner: Debrief on the day’s stage: what went well, lessons learned, followed
by briefing for the next day’s stage.
Learn from the day’s experience
Individual debrief for those with power meters: analysis of the power data; lessons
learned and recommendations for the next day.
Provision of a full set of hi-res photographs taken by Alpine Cols staff during the
Great photos to show friends and family.
week, with rights for personal, non-commercial use.
ALPINE COLS | HAUTE ROUTE | P.27
SUPER-DOMESTIQUE - DETAILS
WHEN
WHAT
WHY
During the stage
You will be accompanied during each stage by one of our coaches Olivier Dulaurent, Yannick
Drangowski or Stéphane Jacquin on their own bikes. In addition to their intimate knowledge of
the route, they are extremely accomplished and competitive riders in their own right. Riding
alongside you, they will provide you with the benefit of their experience through immediate
feedback on your:
 Climbing technique - gear selection, cadence, intensity
 Descending technique – position, trajectory, gear selection, speed, safety
 Pacing and drafting
 When to make an effort, when to recover
 Nutrition – when and how much to eat and drink
 What to wear
Olivier, Stéphane and Yannick are equipped with a video camera to film you during the event and
provide visual feedback on your technique during the post-stage debriefing.
During the stage, they will also answer your questions, provide encouragement and give
immediate mechanical assistance should you need it during the stage.
During the Haute Route, only a coach riding
alongside you can see exactly how you cycle and
therefore provide precise and targeted feedback.
This is not possible from the car, which is not
permitted to follow the riders on the road.
The potential performance gain from receiving
top-quality advice throughout the seven stages is
significant: in 2014 our riders estimated they
gained as many as 40-50 places.
Please note that this package is limited to a maximum of three persons per coach, to ensure
individual attention.
PHYSIOTHERAPY- DETAILS
WHEN
WHAT
After the stage
Six pre-arranged 30 minute sessions with one of our highly qualified, experienced sports
physiotherapist. The session may be used either to treat injuries/aches and pains or to help
recovery by eliminating the toxins from your legs.
One session after each of the first six stages.
WHY
Many riders pick up injuries. Getting you back on
the road the next day means treatment from an
experienced physiotherapist, well beyond what
can be achieved through a 15 min massage.
ALPINE COLS | HAUTE ROUTE | P.28
PREPARING AND RIDING THE HAUTE ROUTE
SUMMARY FINANCIAL PROPOSAL – COMPLETE PACKAGE*
Individual coaching (6 months, incl. one day with the coach)
€1400
Training camp (one week in La Clusaz, June 2015)
€1625
Super-domestique (during the Haute Route)
€995
Physiotherapy (during the Haute Route)
€330
Sub-total
€4350
5% package discount
(€210)
TOTAL
€4140
Approximate equivalent in GBP
£3200
*With the exception of the physiotherapy during the Haute
Route, any of the elements can be purchased separately.
ALPINE COLS | HAUTE ROUTE | P.29
“
it was indeed tough but I really enjoyed it and thanks to u guys it did for sure
make it a little easier…and thank goodness u guys were there as the weather
was so up and down that it helped to have the option to drop off or pick up
clothes. Also the after race recovery food/drink was a big help as I know from
previous Haute Routes it can seem simple but become complicated trying to
get all this organized yourself between lunch/showers/massage/fixing bikes
etc. Charlie and the massage service were fantastic . I will for sure use you
guys again next year as for me it was worth every penny.
Craig, Dolomites 2014
”
“
I would like to quote John here - "A lot of the credit for that goes to the Alpine
Cols team for looking after me so well." Just having that peace of mind and
the extra support knowing there was someone else there looking out for me
was a big confidence boost going into some of these stages. The social aspect
of it was great as well, being able to recognize a few others out there and help
each other out. Having people to talk to and share experiences after the
racing was nice too. I'm already looking forward to the next one.
Shane, Alps 2014
”
ALPINE COLS | HAUTE ROUTE | P.30
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
www.alpinecols.com