Tour de France vacations map & highlights

Although the sight of all those hills and all that Lycra can turn some cyclists to jelly and others into iron, not being prepared is a big mistake. This is not an experience to take too lightly, and with the right training and a certain amount of understanding as to what lies ahead, you’ll be much better prepared for every eventuality rather than simply thinking that this is going to be your average pootle around the park.

“If you want to see a stage then it can be best to stay some distance from the route and ride in and out each day. A high mountain pass towards the end of a stage is the best place to watch as riders are likely to be quite spread out so the action lasts for a lot longer than on a flat stage where 200 riders whizz past in the space of 10 seconds! Going to a stage start can also be really enjoyable as you see the riders and team cars all mingling around and can watch the riders signing on etc.”

“The lighter and leaner you are, and the more you practise hill climbs at home, the more prepared you’ll be for the cols of the Tour de France. Start to train about six months before your vacation using a fitness plan that’s been specifically designed to improve your cycling performance, and follow the hill climbing advice below to advance techniques and avoid exhaustion."

Although it’s tempting to tackle a 6 percent gradient in a high gear at home, in the Alps and Pyrenees, where gradients can continue over 20km, clicking into a lower gear than you might normally use will ensure you’re not wasting energy as you climb. Pacing yourself is another key component of improving hill climbing although sometimes it’s just a case of grinning and bearing it, especially when undertaking steep gradients or lengthier distances.

Eat and drink little and often when you’re cycling on the Tour de France routes and try to do so when you’re on a flattish section or cycling downhill so you can prepare your body for whatever climb might be waiting around the next bend.

Listen to your group leader as they’ll have cycled the route before and they’ll know when and where you’ll need to make the most of fuel reserves, and which gear is best suited for which climb.