Conquering your first mountain pass, or improving your personal best on Alpe d'Huez, cannot be improvised. Proper training makes all the difference between suffering through the climb and savouring it. Here are our training tips for be ready to climb the passes of the Oisans, whether you are starting from scratch or aiming for performance.
Building stamina
The foundation of every climber is their’aerobic endurance long rides at a moderate intensity, where you can still hold a conversation. This work develops your ability to last for several hours, which is essential for tackling one or more mountain passes back-to-back. Gradually increase the duration of your long rides, week after week, without rushing things.
Work specifically on the climb
Nothing replaces climbing. If you live far from the mountains, look for the slightest hill to get your body used to prolonged effort, both out of the saddle and seated. Integrate sessions of threshold (sustained efforts of 8 to 20 minutes) which replicate the demands of a mountain pass, and do not forget the work on force at a low cadence to cope with steep sections like those of’Oz-en-Oisans or from Villard-Notre-Dame.
Improving your power-to-weight ratio
When climbing, what matters is the number of watts you generate per kilo of body weight. Improving this ratio involves two levers: increasing power through training, and refining your body composition without going to extremes. It is precisely this ratio that we use to estimate the time per level displayed on each col card.
Pacing oneself on the day
The biggest beginner's mistake is setting off too fast. On a mountain pass, start carefully : the first few kilometres of’Alpe d'Huez, for example, are the steepest. Choose an easy gear, find your cadence and keep something in reserve for the end. A mountain pass is rarely won at the start, but is often lost by blowing up too early.
Do not neglect recovery and nutrition
Training only progresses if the body recovers: get enough sleep and space out heavy sessions. On the day of a long run, eat and drink regularly right from the start, before feeling hungry or thirsty, to avoid bonking in the finale.
Setting gradual goals
Start with an accessible mountain pass like the Col d’Ornon, then progress through stages towards longer and higher ascents. The challenge of’Oisans Col Series is perfect for measuring your progress throughout the summer. To choose the right climb, use our guide which mountain pass to climb according to your level.
Frequently asked questions
How long does it take to prepare to climb a mountain pass?
A few months of regular training are enough for a first accessible mountain pass. Aim for consistency rather than occasional intensity.
Do I need a power meter?
Useful for performance, but not essential: perceived exertion and heart rate already allow you to pace your effort well.
How do I know if a mountain pass is within my reach?
Compare the FIETS index, the average gradient and the estimated times shown on each card of the Oisans mountain passes page.
Ready to take action? Choose your goal on the Oisans mountain passes page and start your preparation.