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SportActive’s 2020 Mont Ventoux Challenge  (2nd-9th August 2020) just went up a gear and got even better. Due to lockdown the pro race CIC - Mont Ventoux Dénivelé Challenge now takes place on Thursday,  the 6th August 2020. Initially scheduled for June, this epic race will see the pros cover 182 kms as they climb Ventoux twice, with the second ‘lap’ seeing a summit finish on the ‘Beast of Provence’.

Join us on our Ventoux cycling tour (2nd-9th August 2020), and you can do the same; the day before the pros you will be riding the same course without doing the second loop of Ventoux. You will ride 101 km total distance (with shorter options) instead of the 182 km of the pro course. 

As the pros attack Ventoux to the finish you will be there, live, at the road side watching them and compare their performance to your own the previous day.

mont-ventoux-sportactiveSportActive 2020 Mont Ventoux Tour includes a Pro Route and a UCI Pro Race!

The CIC - Mont Ventoux Dénivelé Challenge

The pro challenge will be in its second year come August. This year the route is slightly different from the first edition. The pros begin at Vaison-la-Romaine and essentially do two laps of the great mountain following Sault, Villes sur Auzon, Bédoin, Chalet Reynard route. The second lap sees the pros pushing on to the summit. You can see the map and route profile below.

mont-ventoux-CIC-Dénivelé-Challenge-SportActiveCompare your time to the Pros on this Year's Mont Ventoux Challenge!

Mont-Ventoux-Map-Dénivelé-ChallengeThe Route of the 2020 CIC Mont Ventoux Dénivelé Challenge - 182 km

Last year’s race was won by Jesus Herrada (Cofidis), with Romain Bardet (AG2R La Mondiale) finishing second and Rein Taramae (Total Direct Energie) coming third. Several UCI World Tour teams will be competing in the second edition in August. Don’t miss your opportunity to see this fantastic event.

Mont Ventoux the 'Beast of Provence'

Mont Ventoux is a legendary, mythic mountain in Provence, France. It has been the scene of controversy, and exciting summit finishes especially when Lance Armstrong who seemed to have a win in the bag gifted it to Marco Pantani. It has seen tragedy in the form of Tom Simpson who died while riding it.

Mont Ventoux at a Glance:

  • Mont Ventoux has appeared in the Tour de France. The last appearance was in 2016.
  • The great mountain is famed for its final six kilometres. Due to its barren limescale appearance it has been likened to riding on the moon.
    • The top pros can climb Ventoux in 1 hour.
  • The mountain has its own microclimate. A bright sunny day at the bottom can be radically different when you break the tree line at Chalet Reynard.
  • The Mont Ventoux ascent is 22kms and 1909m altitude.
  • Gradients of 10%+.
  • Bédoin to Mont Ventoux Summit is the hardest climb.
  • Mont Ventoux descent is incredibly fast. For your safety limit your speed to 50 kilometres per hour.

The sense of achievement after riding Mont Ventoux is like no other.

Make Mont Ventoux your Cycling Challenge

Discover the SportActive Mont Ventoux Tour clicking the link  (2nd-9thAugust 2020); download the Mont Ventoux Brochure.

Only three rooms left. Secure your space here. Email This email address is being protected from spambots. You need JavaScript enabled to view it. to check availability or call Martin on 0044/ (0)28 71 36 5997.

Submitted: 16/6/20

This is our week 5 home trainer program and also the last as everybody in Europe should be out of confinement by the end of this week. Some countries have already started their de-confinement (Germany, Italy, Spain), although in some areas of Germany they had to tighten it again as too many new cases were registered (which tells the importance of the social distancing and other protection measures). France will start the de-confinement on Monday 11th May 2020.

We have already worked through a four week's program:

  • Week 1 was endurance training after having determined your FTP
  • Week 2 we did intense threshold training
  • Week 3 was with intense anaerobic VO2 Max workouts
  • Week 4, after two very intense weeks was a recovery week with endurance training in order to anchor the benefits of the previous hard workouts.

And week 5 will be High Intensity Intervals.
What are the benefits of High Intensity intervals? It improves your ability to attack and sustain an effort.

Before starting this week's training, you have to re-establish your FTP. If the previous weeks' workouts have been done seriously, (even last week's recovery!), your FTP should have increased.
(Please click the link to see how to determine your FTP with the 20-Minute FTP Test).
Week 5 training should be based on your new FTP figure.

Examples of power based workouts based on your FTP

High Intensity Intervals: 2-2.3 hours

Do 5 to 8 efforts.

Warm up 20 min @ 60% FTP
1st effort:
Start with a 30sec sprint of which 15sec out of the saddle, average watts 200% FTP, pushing up to a max 300% FTP.
3min at 100% FTP finish with a 10 sec sprint
Recover 6 min @ 60% FTP (between sets)

Cool down 20 min @ 60% FTP after completing the chosen number of efforts.

Active Recovery: 1.0 to 1.30 hours

Warm up 15 min @48-51% of FTP
30min to 1 hour @62% of FTP Cadence 90-95 rpm
Cool down 15 min @ 48% of FTP

Week's format:

  • day 1: FTP test
  • day 2: active recovery
  • day 3: High Intensity Intervals
  • day 4: active recovery
  • day 5: High Intensity Intervals
  • day 6: active recovery
  • day7: High Intensity Intervals

The High Intensity Intervals can be done 4 times per week max if  you do a recovery day in between each training.

SportActive home trainer guideSpring Home Trainer Program Week 5

Want to see/use Martin's home trainer programs based on power? Below are the links:

Submitted: 11/05/2020

This is our 5th week home trainer program and also (hopefully!) the last as everybody in Europe should be out of confinement by the end of this week. Some countries have already started their de-confinement (Germany, Italy, Spain), although in some areas of Germany they had to tighten it again as too many new cases were registered (which tells the importance of the social distancing and other protection measures). France will start the de-confinement on Monday 11th May 2020. This means I'll be out on my bike on Monday...; unfortunately, after weeks of sunshine and tempertures up to 27°C Monday's weather forecast is heavy rain and temperatures feeling like winter!

Our past four programs looked like the following:

  • week 1: endurance
  • week 2: strenght & core
  • week 3: anaerobic exercises
  • week 4: recovery with endurance work outs

And week 5 will be some higher intensity again to get you ready for the road: I propose to do Strength & Core increasing the duration of the efforts compared to our second week's program.

As a reminder, we run two training plans parallel each week: Martin's programs based on power. You need to know your FTP, VO2 Max and need a power meter to do these workouts. (The links to Martin's programs are at the end of this page)
As not everybody is at that technical a level, we also propose Flora's training plans based on cadence and feeling of the gears. They are much easier as well.

Week 5: Strength & Core

These exercises are to perfect the skill of riding out of the saddle. It will also enhance your ability to do it on the road.The exercise is predominantly for core stability.

Just a little reminder of the important points:
First thing: make sure your home trainer is stable.
You get out of the saddle when your right foot is at ten past twelve (or your left foot). This is to keep the bike going forward and not stalling. This of course is valid in an outdoor cycling situation as your home trainer will not stall.
Before getting out of the seat take a heavier gear. The gear has to be heavy enough so that when you go out of the saddle you have enough resistance on the down stroke so that the pedal does not drop suddenly. Once you are out of the saddle, increase the resistance further to reach the necessary pressure under your pedals.

Martin has done a little video for us showing how to ride out of the saddle correctly. You would think there is really no difficulty in this, but you will see that there are fine tricks to doing it right and not losing momentum in the climb. (Thank you Martin!)

Experiment this procedure before you go into the training session.

The Strength & Core can be done 3 times per week. Build in a recovery day between each workout.

Strength & Core 42 min

  • 10 min. warm up. Take an easy gear and turn the legs at a cadence of approx. 80 rpm. Not too easy, you need to feel some pressure under the pedals.
  • First effort 4 min 50 rpm: move up to a heavier gear allowing you to pedal standing. You need to feel strong pressure under your pedals. Standing, your heart rate will increase.
  • Recovery 5 min: take lighter gear and sit down on the saddle; 80 rpm. Recover your breathing.
  • Second effort 4 min 50 rpm: same as effort 1. Heavier gear, out of the saddle
  • Recovery 5 min: take lighter gear and sit down on the saddle; 80 rpm. Recover your breathing.
  • Third effort 4 min 50 rpm: same as effort 1. Heavier gear, out of the saddle
  • 10 min cool down to finish; same cadence and rpm as for the warm up

Total time: 42 min
If you find it hard (or too easy) don't hesitate to choose your number of efforts. Up to 5 max.

Recovery: 30 minutes

Take an easy gear and turn the legs at a cadence of approx. 80 rpm. Not too easy, you need to feel some pressure under the pedals.

 

The Strength & Core can be done 3 times per week. Build in a recovery session between each workout.

SportActive home trainer guideSpring Home Trainer Program Week 5 and last: Strength & Core

You missed Flora's previous home trainer programs or want to go back to one of them, here are the links:

Want to see/use Martin's home trainer programs based on power? Below are the links:

Take care or yourself and keep cycling...

Remember: Make the decision not to get infected by the virus and act accordingly.

Submitted: 10/5/2020

This is now our week 4 home trainer program. The last two weeks with threshold training in week 2 and anaerobic exercises in week 3, were quite challenging and we have to allow for some recovery time to anchor this work.

Thus, this week we'll do endurance work outs, the same as we did in week 1.

As a reminder, we run two training plans parallel each week: Martin's programs based on power. You need to know your FTP, VO2 Max and need a power meter to do these workouts.
As not everybody is at that technical a level, we also propose Flora's training plans based on cadence and feeling of the gears. They are much easier as well.

Endurance: 40 minutes

  • 10 min. warm up. Take an easy gear and turn the legs at a cadence of approx. 80 rpm. Not too easy, you need to feel some pressure under the pedals.
  • First effort 5 min: heavier gear but keep the same 80 rpm cadence. Imagine you are on a long drag. Keep the pace steady, feel the legs start working. Pedal with the heal down rather than the toes down as you will use more muscles in your legs.
  • Next 5 min. take a lighter gear but increase the cadence to approx. 95-100 rpm. This will increase your heart rate.
  • Second effort 5 min: take a heavier gear again and cadence down to 80 rpm
  • Next 5 min: take a lighter gear but increase the cadence to approx. 90 rpm. This will increase your heart rate.
  • Finish with 10 min cool down, same cadence and rpm as for the warm up.

Total time: 40 min
If you find it hard, decrease the efforts by 1 min or reduce slightly the rpm. If you find it a little too easy, increase the efforts by 1 min.


Recovery: 20 minutes.

Take an easy gear and turn the legs at a cadence of approx. 80 rpm. Not too easy, you need to feel some pressure under the pedals.

The Endurance can be done 3-4 times per week.

Workout example for one week or 10 days:

  • Day 1: Endurance 40 min (for example, Sunday)
  • Day 2: Recovery 20 min (for example, Monday)
  • Day 3: Go for a walk or a run
  • Day 4: Endurance 40 min (for example, Wednesday)
  • Day 5: Recovery 20 min (for example, Thursday)
  • Day 6: Endurance 40 min (for example, Friday)
  • Day 7: rest day
  • etc.


Don't hesitate to adapt the workouts to your form of the day by increasing or decreasing the time, the gears you use or the rpm.

Take care of yourself: make the decision not to get infected by the virus and act accordingly.
Keep cycling..., should it be on the balcony...

SportActive's home trainer guideSpring Home Trainer Program - Week 4

 

Want to see/use Flora's five weeks home trainer programs? Here are the links:

Want to see/use Martin's home trainer programs based on power? Below are the links:

Submitted: 30/4/2020

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About SportActive

We've made it our mission to make your experience of cycling in Mallorca one of the most incredible of your life

Every member of the cycle training team at SportActive is a passionate and accomplished cyclist in their own right, not to mention an expert in cycle training. Indeed, it was after taking part in numerous races across Europe, America and Australia that Flora and I eventually decided to set up SportActive in order to offer a new approach to training for cyclists. Having experienced the very best that cycling clubs had to offer, we wanted to make these experiences accessible to everybody, which eventually led us to found SportActive - a unique cycling break company, committed to help cyclists at all levels improve their skills and have fun doing so.

 

Contact SportActive

28 Gelvin Gardens, Trench Road, L/Derry, BT472DQ, N Ireland
Tel office : 0044/ (0)287136 5997

Martin Birney - 0044/ (0)75 997 191 79 or 00353/ (0)86 196 6006

Flora Mittermair
Landline : 0033/ (0)4 78 59 18 90 (leave voice message only on mobile number) or Mobile : 0033 / (0)6 99 79 12 54