How spinning sessions and 1600 miles of hard graft gets you to finish

It helps if you are already a commuter cyclist. In fact I would say that a year's worth of cycle commuting was essential before embarking on such a serious challenge.

Then, starting in January, cycle a minimum of 2,500km in training in the six months leading up to the Étape. This is what the organisers recommend just to stand a chance of finishing the event within the allotted time. That translates into regular commuter cycling (say 60km a week), plus a three-hour training ride every weekend (60km to 80km), gradually building up the distances and the difficulty of the terrain.

By the time of the Étape you need to have completed three training rides of 150km each, one of which should be seriously hilly. It helps if those long training rides can be tackled as part of an organised event such as a "sportive" or an "audax", in which you learn how to ride in big groups.

If you have the time and money, it's worth getting across to the Continent for a long weekend's riding on the kind of extended climbs (10km-plus) that cannot be found in the UK. But British hills still make good training.

Living in London, as I do, is no excuse not to be able to train for an Étape. In Highgate, within a couple of miles of my home, is a seriously steep hill. It's only about a kilometre long, so you have to go up and down it a few times in quick succession to feel the benefit. But it's good training, and I've lost count of the hours I've spent on it this year.

Even better is to head to the Chilterns, where I do most of my longer hilly rides. There are climbs there that are far steeper than anything on the Étape.

The gym should play a part. Spinning sessions provide intense training, and one a week will make a huge difference. Alternatively, invest in a turbo-trainer and cycle on the spot in the comfort of your own living room. Finally, team up with others. Training is fun but hard, and it's much harder on your own. Join a club.

The recreational arm of UK cycling's governing body is a great resource, at www.everydaycycling.com . For other Étape details see www.letapedutour.com

Simon O'Hagan