In early July, Loubna Freih and Nathalie Monnier will launch on the Route des Grandes Alpes with a clear objective: to set a first women's duo benchmark on one of the world's most demanding routes. Beyond performance, this challenge is part of a wider dynamic: to contribute to the development of women's Ultra. To achieve this, every detail counts. Today, focus on winter preparation...
Loubna Freih in multisport preparation
"That's also what preparation is all about: accepting that the body doesn't always respond as expected. On long projects like ours, you have to know how to adapt."
Several months before taking on the Route des Grandes Alpes
Nathalie and Loubna have been patiently building the physical foundations that will enable them to tackle the miles and miles of Alpine passes. Between skiing, cycling, swimming and long endurance outings, each of them is progressing with her own method... but with the same objective: to be ready on the day of departure.
How did you organize your preparation?
Loubna :
I remain very attached to a multisport approach. Triathlon is still part of my balance. When I'm at training camp, I swim every day. This allows me to work on my endurance while varying my efforts.
Nathalie:
For my part, the winter was pretty classic. In January, we did what the weather allowed: cross-country skiing, ski touring and a bit of cycling. I really need to be outside to feel good. Even if the sessions are sometimes less structured, the important thing is to keep accumulating effort time.
Nathalie Monnier cross-country skiing
The start of the year wasn't easy for you, Loubna?
Loubna:
Yes, I was sick for several weeks in January. Every time I tried to resume training, especially skiing, I fell ill again. At some point I realized that I had to stop trying to follow a strict plan and just listen to my body. I took it easy for almost three weeks.
Nathalie:
That's also what preparation is all about: accepting that the body doesn't always respond as expected. On long projects like ours, you have to know how to adapt.
How did you get the ball rolling again?
Loubna:
Very gradually. I spent ten days skiing in the Pyrenees. The conditions were difficult, with lots of wind and difficult snow, but it allowed me to build up my endurance slowly. Then I came home very briefly before heading off again to Lanzarote for a triathlon camp at the end of February.
Nathalie:
Meanwhile, we went to the Canaries with my husband for a big block of cycling. The aim was simple: to build up volume.
Loubna Freih in training camp in Lanzarote
A rather impressive training block...
Nathalie:
Yes, in ten days we rode around 1000 kilometers for 24 to 25,000 meters of ascent. It was essentially land-based, with little intensity. The idea was really to build the endurance base.
Loubna:
That's exactly what you need at this point in the season: time on the bike, without necessarily looking for performance on every ride.
Then you went back to more structured work?
Nathalie:
Yes. We did an effort test in the lab with our coach to recalibrate all the training zones. In particular, we measured oxygen and lactate to be very precise. As is often the case after winter, VO2 max dropped a little, which is normal. Thresholds, on the other hand, have remained stable. So we know exactly what to work on.
Loubna:
I went back to my old coach for the bike preparation for this challenge. He's giving me specific training (intermittent, strength and change of cadence: 3 targeted workouts per week) which I'm doing mainly on home-trainer, in addition to the rest which is mainly basic mountaineering and swimming.
Nathalie Monnier cycling in the Canaries
What are the next steps for you?
Loubna:
The priority for me is the Patrouille des Glaciers, in mid-April. I'm doing it with my two team-mates, who are real specialists in ski-mountaineering*. After this race, I'll probably head back to the sun for a week of cycling to continue building up endurance.
*Loubna finished first (Ladies III category) and third (Ladies scratch category).
Nathalie:
And then we'll start to get really close to our goal. The sessions will become more bike-specific.
So cycling will gradually become central to your preparation?
Loubna:
Yes. I'll stay multisport because it's part of my balance. I'll keep a bit of swimming and running, but cycling will become the main discipline.
Nathalie:
And the idea will be to gradually increase the quality of the sessions, without losing all the endurance work accumulated over the winter.