Australian Chris Harper didn’t attain the WorldTour till he was 25, however since then he has developed right into a dependable mountain domestique who can keep on with the perfect climbers in smaller stage races. His second season with Jayco-Alula, after three years with Jumbo-Visma, was an unfortunate one. The 29-year-old deserted the Tour de France within the second week with Covid, after which withdrew from the Vuelta a España on stage 11 after that includes in a number of breaks
Very important statistics
Age: 29
Raised: Melbourne, Australia
Lives: Andorra
Peak: 6ft 1in
Rides for: Crew Jayco-Alula
Greatest outcomes: 1st, GC – Tour of Japan (2019); 4th, GC – UAE Tour (2021); sixth, GC – Volta a Catalunya (2024)
Is Covid nonetheless an issue within the WorldTour?
For certain. It affected me fairly badly this time round. It was the traditional flu-like signs with a fever someday, however the aches lingered for a number of weeks. I felt like I misplaced a variety of my conditioning and once I returned to coaching I used to be tremendous fatigued from only a easy journey.
What’s your strategy to warmth coaching?
When you can journey within the warmth, you’re naturally coaching for it, however in the summertime I’ll additionally soar right into a scorching tub for 20 minutes after a journey. The purpose is to not drink or eat something, after which replenish all of the liquids misplaced after a bathe and restoration shake. It’s brutal!
How do you optimise carb consumption?
Even in coaching whereas simulating race days, once we eat 100 grams of carbs per hour, it makes such a giant distinction to how I carry out on the finish of the session. I can nonetheless bang out super-hard, high-intensity efforts, whereas previously I’d be extra depleted and simply hanging on.
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How has the expansion of dietary apps helped you?
By enabling me to observe precisely what I’m placing into my physique and establish which vitamins I’m lacking. On the similar time, although, you want a wholesome relationship with it; at sure instances of the 12 months, you need to simply let your self dwell with out inputting knowledge on a regular basis.
Per week in coaching
Harper’s pre-Vuelta routine included excessive/low cadence work and intervals
(Picture credit score: Getty Pictures)
Here is a have a look at the coaching Harper accomplished between twenty ninth July and 4th August, as he ready for the 2024 Vuelta a España.
Monday: Endurance journey
A primary endurance journey aiming for a coronary heart price between 125 and 145bpm, and energy beneath 300 watts. For today, I at all times convey two one-litre bottles of liquid with me, and cease after 2.5 hours for a Powerade, a sugary drink and a Calippo – at all times a Calippo in summer season. Complete driving: 5hr
Tuesday: Relaxation day
As we speak was a day of life admin, but additionally on days like this it’s good to refuel going into the following block of coaching. You may’t be crazily restrictive in your consuming simply since you’re not exercising, as if you happen to underfuel for the following day, you received’t get essentially the most out of coaching. Complete driving: 0hr
Wednesday: Excessive/low cadence intervals
A brilliant-hot day on the TT bike with numerous intervals. I began off with 10 units of 4 minutes in a giant gear and low rpm, and in between a minute driving a excessive cadence of over 100rpm. In direction of the tip of the journey, I had two seven-minute intervals which consisted of alternating 40 seconds above TT tempo and 80 seconds restoration. It’s so necessary to journey the TT bike to get snug within the positioning. Complete driving: 4hr
Thursday: Lengthy, onerous journey
My coach calls these kind of lengthy periods ‘preserving the chain tight days’, i.e. pushing on the pedals the entire time, testing the lactate, and driving for 3 hours at 280-320 watts. The final hour included two 15-minute climb intervals, pushing the final three minutes over threshold. Complete driving: 6hr
Friday: Endurance journey
As we speak was the identical concept as Monday: a day of driving with out intervals, however this time going up a great deal of totally different climbs. On this block of coaching, I used to be doing two days onerous, someday regular, adopted by a time off. Complete driving: 5hr
Saturday: Relaxation day
One factor I do on relaxation days is use restoration boots for an hour, and in addition therapeutic massage weapons. Particularly after TT coaching the place I are inclined to get tight within the glutes and hamstrings, the gun helps to launch that tightness so I really feel prepared to coach once more the following day. Complete driving: 0hr
Sunday: Lengthy, onerous journey
One other ‘preserving the chain tight’ day. I began with 300 watts for one hour, after which quick however intense intervals of 1 minute on, one minute off with excessive torque and low rpm for the following three hours. I like today of being on the pedals, making good progress, with out going full-gas. Complete driving: 5hr
Complete quantity: 25 hours
CW says…
This high-volume week hammers house simply how onerous professional riders have to coach to be within the combine on the high degree. There’s no heroic sprinting or brute power on show right here, simply the regular grind of lengthy miles at a comparatively excessive depth. Take his Thursday journey, a six-hour outing, half of it above 280 watts. For many mere mortals, half-hour at that energy is a stout effort – three hours is possible! However such work is bread-and-butter for a rider like Harper, who is aware of he could also be known as upon to take a seat on the head of a race churning out large numbers all day lengthy.
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