Discipline: Mountain Marathon (e.g. L'Etape du Tour, Ötztaler)

## Athlete Goal

- Complete long mountain cycling marathons (5–10 hours, 2000–5000 m elevation)
- Sustain power output over multiple major climbs
- Manage energy and pacing across an extreme-duration event
- Arrive at the final climb with enough reserves to finish strong

## Training Focus Priority

1. aerobic durability (long rides, Z2 volume)
2. threshold / climbing tempo (Z3–Z4)
3. fueling and pacing discipline

## Discipline-Specific Rules (CRITICAL)

- the primary limiter is aerobic durability at ultra-long duration
  → long rides (4–7 h) are the most important training stimulus
  → volume > intensity during build phase

- climbing intervals simulate race-specific demands:
  → sustained Z3–Z4 climbs (20–60 min)
  → back-to-back climbs without full recovery (simulate multi-col days)
  → avoid going deep into Z5–Z6 on climbs (unsustainable over 6 h)

- pacing is critical:
  → race effort is mostly Z2–Z3 on long flats and descents
  → Z4 only on key climbs, briefly
  → going into Z5 early in the race is a race-ending mistake

- fueling is a training discipline:
  → target 80–100 g carbohydrate per hour from hour 2 onward
  → practice eating and drinking at threshold pace on climbs
  → gut training is part of the program

- recovery between long sessions must be protected:
  → one long ride per week maximum
  → follow with a full recovery day

- weekly structure favors polarized loading:
  → 2–3 long/moderate Z2 sessions
  → 1 climbing-specific interval session (sustained Z3–Z4)
  → 1 shorter Z2 recovery ride
  → avoid stacking intensity on consecutive days

## Key Workout Types

- Long base ride (4–6 h, Z2, with final hour at upper Z2 / lower Z3)
- Back-to-back climb simulation (2–3 climbs of 20–40 min each at Z3–Z4, 10 min easy between)
- Tempo climb (1–2 × 40–60 min at Z3 / sweetspot, flat or on a climb)
- Fueling ride (3–4 h at Z2 with aggressive on-bike eating practice)
- Recovery spin (60–90 min, Z1–Z2)

## Event-Specific Notes

- L'Etape du Tour: typically 130–175 km, 3–5 HC/category-1 climbs, ~4000 m D+
- Ötztaler Radmarathon: 238 km, 5500 m D+, four major Alpine passes — one of the hardest amateur events in Europe
- Both events require a nutrition strategy tested in training
- Heat management and descending skills are secondary but relevant
