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Ride Brief · Aosta Valley, Italy

Alpine Heat Load Session

Friday, 18 July · Start 06:30 · 78 km · 1,520 m

Effort LoadHard

Distance

78 km

Elevation

1,520 m

Duration

3h 15m

Effort

Hard

Start Temp

28°C

Finish Temp

32°C

Heat RiskHydration CriticalLong Climb Timing

Heat adaptation session climbing toward the Great St Bernard Pass approach in extreme summer heat. Full sun, dry air, minimal shade on upper sections.

Training — heat adaptation with sustained climbing under thermal stress.

Route-Aware Weather

Start (Aosta)

28°C

km 0 · 06:30

Clear, hot

Humidity 38%

Gignod

30°C

km 22 · 07:30

Full sun

Humidity 34%

Étroubles

26°C

km 42 · 08:30

Sunny, altitude relief

Humidity 42%

Finish (Saint-Rhémy)

32°C

km 78 · 09:45

Hot, descending back into valley

Humidity 30%

Wind Segments

Valley Floorkm 0–22

S 6–8 km/h — Hot valley breeze, negligible aero impact

Climb to Étroubleskm 22–52

S 8–10 km/h — Light upslope thermal, no significant headwind

Key Climbs

Aosta to Saint-Rhémy-en-BossesCat 1

km 12–52

40.2 km3.8% avg1,528 m

Nutrition & Hydration Plan

Total Calories

2,000 kcal

Carbs Target

70 g/hr

Hydration

900 ml/hr

Bottles

4–5

km 006:30Start— 2 bottles (both cold electrolyte w/ sodium), 2 gels, 1 bar

km 1807:15Gel + 350ml— Early fueling before heat intensifies

km 3508:10Bar + full bottle + ice— Café stop: refill with ice water, ice in jersey pockets

km 4808:50Gel + 400ml— Critical hydration on upper climb

km 6509:20Gel + 300ml— Descent fuel and final hydration

Layering Plan

km 0

28°C

Start with

Lightweight white SS jersey + bib shorts + UV arm sleeves + cap under helmet

km 42

26°C

Optional

Remove arm sleeves at altitude if cooler. Replace on descent for sun protection.

Strategy Notes

01Pre-cool before start: cold shower, ice towel on neck, cold drink.

02White or light-colored kit only. Dark jerseys can add 3–5°C skin temperature in direct sun.

03Ice in jersey pockets at km 35 — melting ice provides 20–30 minutes of core cooling.

04Monitor power-to-HR ratio. If HR drifts >10% at same power, reduce intensity immediately.

05Shade-seek at every opportunity on the climb — even brief shade helps thermoregulation.

06Reduce target power by 10% when temperature exceeds 33°C. Ego is not worth heatstroke.

07Post-ride: cold water immersion or cold towels. Rehydrate with sodium-rich fluids for 2+ hours.

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