{"id":199122,"date":"2025-07-16T09:51:43","date_gmt":"2025-07-16T09:51:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=199122"},"modified":"2025-07-16T09:51:59","modified_gmt":"2025-07-16T09:51:59","slug":"design-your-own-tour-stage-3-hilly","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2025\/07\/16\/design-your-own-tour-stage-3-hilly\/","title":{"rendered":"Design Your Own Tour \u2013 Stage 3: Hilly"},"content":{"rendered":"<p><strong>What\u2019s it like to ride a Tour de France stage that never stops rolling? This article will help you design your own hilly stage with punchy climbs and shifting terrain, tailored to your fitness level.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>What makes a hilly stage unique?<\/strong><\/h2>\n<p>Not quite flat, not fully mountainous, hilly stages are the unpredictable middle ground of the Tour. They&#8217;re prime territory for breakaways and puncheurs, with terrain that never settles. Riders face a constant rhythm of rolling climbs and descents, making it one of the hardest types of stages to control. <a href=\"https:\/\/letour.fr\/\">This year\u2019s Tour de France<\/a> includes 6 of these stages, so there will be plenty of inspiration and excitement. Here\u2019s what a typical hilly stage looks like.<\/p>\n<p><strong>Distance:<\/strong> 150\u2013210\u202fkm<\/p>\n<p><strong>Elevation gain:<\/strong> 1500\u20133500\u202fm<\/p>\n<p><strong>Categorised climbs:<\/strong> Several categorised climbs (usually Cat. 3 and 4, occasionally Cat. 2)<\/p>\n<p><strong>Experience:<\/strong> The pace varies throughout the day with repeated surges on the rolling terrain and easier parts on the flats, requiring constant alertness.<\/p>\n<h2><strong>How to design your own hilly stage?<\/strong><\/h2>\n<p>The good news? You don\u2019t need alpine passes to simulate a Tour-style hilly day. The bad news? You do need to keep your legs guessing. With repeated moderate climbs and changes in intensity, this kind of stage challenges your pacing and endurance, no matter your fitness.<\/p>\n<p><a href=\"https:\/\/www.welovecycling.com\/wide\/tour-de-france-2025\/#contest\">Take the quiz<\/a> to find out what type of cyclist you are and continue below to find your perfect version of a punchy, rolling ride.<\/p>\n<h2><strong>The Couch Cruiser<\/strong><\/h2>\n<p><strong>Distance:<\/strong> 20\u201330\u202fkm<\/p>\n<p><strong>Elevation:<\/strong> 200\u2013400\u202fm<\/p>\n<p><strong>Climbs:<\/strong> Include 2\u20133 gentle hills that you feel confident on (500\u2013800\u202fm long, &lt;5% gradient)<\/p>\n<p><strong>Special features<\/strong>:<\/p>\n<ul>\n<li>Choose a scenic loop with plenty of photo stops.<\/li>\n<li>Find hills that look dramatic in photos but ride like a warm-up.<\/li>\n<li>Plan a \u201csummit\u201d croissant or caf\u00e9 midway to simulate a feed zone.<\/li>\n<\/ul>\n<h4>How to ride it<\/h4>\n<p>Cruise the flats, shift early on the climbs, and ride them at conversation pace, unless you\u2019re filming. On each hill, imagine you\u2019re in a breakaway\u2026 and then decide you\u2019re not. Sit up, enjoy the breeze, and maybe do a pretend attack if no one\u2019s watching. Take a selfie at the top. Declare yourself King\/Queen of the Hill. Ride on in victory (and maybe sugar).<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-captioned=\"\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/DMIw3A1IQsU\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">Zobrazit p\u0159\u00edsp\u011bvek na Instagramu<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/DMIw3A1IQsU\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\">P\u0159\u00edsp\u011bvek sd\u00edlen\u00fd \u0160koda We Love Cycling (@wlcmagazine)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<h2><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><strong>The Sunday Spinner<\/strong><\/h2>\n<p><strong>Distance:<\/strong> 35\u201350\u202fkm<\/p>\n<p><strong>Elevation:<\/strong> 400\u2013700\u202fm<\/p>\n<p><strong>Climbs:<\/strong> Include 3\u20135 climbs of 1\u20132\u202fkm, max gradient 6\u20137%<\/p>\n<p><strong>Special features:<\/strong><\/p>\n<ul>\n<li>A loop or figure-eight route helps break up the ride.<\/li>\n<li>Pick climbs with recovery in between, no back-to-back agony.<\/li>\n<li>Caf\u00e9 placement near the last climb is ideal for a \u201chero finish\u201d.<\/li>\n<\/ul>\n<h4>How to ride it<\/h4>\n<p>Spin the flats and pick one or two climbs to push a little, maybe 80\u201390% effort. The rest? Cruise and recover. On each hill, channel your inner breakaway specialist: stand for a few pedal strokes, then sit and survive. Descend carefully (maybe wave to cows), then spin to the next. No need to go deep, just enough to feel like a pro without needing a nap after.<\/p>\n<h2><strong>The Pedal Punisher<\/strong><\/h2>\n<p><strong>Distance:<\/strong> 70\u201390\u202fkm<\/p>\n<p><strong>Elevation:<\/strong> 1,000\u20131,500\u202fm<\/p>\n<p><strong>Climbs:<\/strong> 4\u20136 climbs, 1\u20133\u202fkm each, gradients 5\u20139%<\/p>\n<p><strong>Special features:<\/strong><\/p>\n<ul>\n<li>Choose terrain that undulates to simulate the surge-recover rhythm of real hilly stages.<\/li>\n<li>Alternate climbs with descents or flats long enough to refuel.<\/li>\n<li>Ideally, a final climb of 5\u201310\u202fkm from the end to simulate a \u201cdecisive move\u201d.<\/li>\n<\/ul>\n<h4>How to ride it<\/h4>\n<p>Ride the flats in Zone 2\u20133 and attack 3\u20134 climbs at threshold or just above (95\u2013105% FTP). Practice controlling effort over the top and recovering on descents. Save a punchy effort for the last hill, 1\u20132 minutes in the red, just to simulate a race-winning attack (or dropped-chain drama). Ride the final flat with fatigue, holding tempo like you\u2019re defending a narrow GC lead.<\/p>\n<h2><strong>The Full-Gas Fanatic<\/strong><\/h2>\n<p><strong>Distance:<\/strong> 100\u2013120\u202fkm<\/p>\n<p><strong>Elevation:<\/strong> 1,500\u20132,500\u202fm<\/p>\n<p><strong>Climbs:<\/strong> 6\u20138 climbs, each 2\u20135\u202fkm, with varied gradients (5\u201310%, some short 12% ramps)<\/p>\n<p><strong>Special features:<\/strong><\/p>\n<ul>\n<li>Terrain should include technical descents, back-to-back climbs, and short recovery zones.<\/li>\n<li>Build a route where the final 30\u202fkm features two climbs close together.<\/li>\n<li>Bonus: Segment the climbs to compare pacing execution.<\/li>\n<\/ul>\n<h2><strong>How to ride it<\/strong><\/h2>\n<p>Use the first hour to warm into it, then begin surging on selected climbs. Choose 3\u20134 climbs to ride at 100\u2013105% FTP and 1-2 climbs at <a href=\"https:\/\/www.welovecycling.com\/wide\/2022\/10\/07\/can-your-garmin-accurately-measure-your-vo2-max\/\" target=\"_blank\" rel=\"noopener\">VO2 max<\/a> (110\u2013120%) for 3-5 minutes. Focus on punch-control-recover mechanics: pace up, stay seated when possible, and maintain momentum over crests. Descend fast but clean. On the final two climbs, simulate race-deciding moves: push hard, recover briefly, then go again. You\u2019re not just riding, you&#8217;re simulating selection. Eat accordingly. Upload. Analyse. Already plan for tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What\u2019s it like to ride a Tour de France stage that never stops rolling? This article will help you design [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":199125,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[6618,8605,8515],"global-categories":[3366],"class_list":["post-199122","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-climbing-training","tag-design-your-own-tour","tag-find-your-tour","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Design Your Own Tour \u2013 Stage 3: Hilly - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"What\u2019s it like to ride a Tour de France stage that never stops rolling? 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