Prepare your stage

Hydration

• Drink before you feel thirsty: Don't wait until you feel thirsty, as thirst is already a sign of dehydration.
• Drink small amounts regularly: Aim to drink around 500 ml of water during the two hours before the start, then take a few sips every 10 to 15 minutes throughout the ride.
• Replace electrolytes: Water alone is not enough during long efforts. Add sodium or electrolyte tablets/drinks (or a pinch of salt in your bottle) to help prevent cramps and maintain proper hydration.

Nutrition

• Eat regularly: Hot weather can reduce your appetite, but it is essential to keep eating. Make the most of the aid stations to refill your bottles and enjoy the food provided.
• Alternate between sweet and salty foods: Including salty foods improves digestive comfort and helps maintain your sodium balance. This is essential during long rides.

Managing Your Effort

• Pace yourself: Avoid pushing too hard on the first climbs. Save your energy for the day's main challenge: the ascent of Mont Ventoux.
• Keep cool: Drinking is not enough on its own. Take advantage of the cooling stations along the route to lower your body temperature.
• Take breaks if needed: If you're not feeling your best, don't hesitate to stop for a short break in the shade.
• Listen to your body: Stop immediately if you experience dizziness, nausea, or headaches.
• Know your limits: Deciding to stop may be disappointing, but it is the right decision if you are struggling. Our event staff will be present at the aid stations and at the finish area to assist and guide anyone who needs to withdraw from the event.

The secret to achieving your cycling goals lies in determination and preparation. There are no shortcuts, but by giving yourself the necessary means, you can achieve your goals.
That's why, in collaboration with the FFC (French Cycling Federation), we're offering you a detailed training plan for the last 3 months before L'Étape du Tour de France. These 12 weeks will give you the peace of mind you need to be in top form on D-day.

Your preparation will be divided into 3 blocks of 4 weeks with each block focusing on a specific aspect: velocity, strength and power. We believe in the equation power = strength x velocity.

TRAINING PLAN "THE CLASSIC PROGRAM"

• "Finisher goal": dedicated to insiders and those who don't have much time, with 3 outings a week.
• "Chrono goal": 5 outings a week for those who want to push their limits.

WANT TO GO FURTHER AND GET PERSONALIZED COACHING !
Go here on the NOLIO platform to find the FFC Coach plans.
You'll be able to export your sessions on your GPS bike computer, monitor your improvements, validate your feelings and get in touch with the FFC coaches who'll be delighted to support you!
Your goal: be at your best for L'Étape du Tour de France Femmes avec Zwift 2025!

MECHANICAL PREPARATION GUIDE

Discover the technical support guide
In the excitement of preparing for L’Étape du Tour de France Femmes avec Zwift 2026, many cyclists neglect bike maintenance. A mechanical issue on race day could slow you down or even prevent you from finishing the race. Why risk wasting all your weeks of training by overlooking your bike’s preparation?   Discover everything you need to do before the event to ensure that both you and your bike are in the best possible condition to perform!   During the race and in the Village, Shimano will also be present to check your bike before the start and provide technical support in case of any issues on race day. Here are a few tips from the brand’s experts.

ROUTE RECONNAISSANCE