How to Cycle Aubisque Pass Epic

The Aubisque Pass, nestled in the heart of the French Pyrenees, is one of the most revered and challenging climbs in professional cycling. With its relentless gradients, sweeping hairpins, and breathtaking alpine vistas, it has been a defining stage in the Tour de France for over a century. For amateur cyclists and endurance enthusiasts alike, conquering the Aubisque Pass is not merely a physical feat—it’s a rite of passage. This guide, “How to Cycle Aubisque Pass Epic,” is your comprehensive roadmap to preparing for, executing, and celebrating this iconic ascent. Whether you’re a seasoned climber aiming to add this to your bucket list or a dedicated rider seeking to push your limits, this tutorial delivers actionable, detailed, and field-tested strategies to ensure your success.

Unlike many mountain passes that can be tackled with minimal preparation, the Aubisque demands respect. Its 17.2-kilometer length, 8.1% average gradient, and sections exceeding 12% require not just strength, but strategy, mental resilience, and precise planning. This guide breaks down every element—from route selection and gear optimization to pacing and nutrition—so you can ride the Aubisque not just to the top, but with confidence, control, and joy.

Step-by-Step Guide

1. Understand the Route and Its Variations

The Aubisque Pass connects the towns of Laruns in the north and Laruns–Luz-Saint-Sauveur in the south. The most commonly ridden ascent is from the northern side, starting near the village of Laruns. This route spans approximately 17.2 kilometers and gains 1,390 meters in elevation. The southern approach from Luz-Saint-Sauveur is slightly longer at 18.5 kilometers but offers a gentler average gradient of 7.2%, making it a preferred option for less experienced riders or those seeking a more gradual buildup.

Before you begin training, study the route in detail. Use tools like Komoot, Strava, or Google Earth to visualize the terrain. Pay attention to key landmarks: the infamous “Côte de la Croix de Fer” at kilometer 6, the steep 12% ramps near kilometer 11, and the final 2 kilometers that test your resolve as the road flattens slightly before the summit. The northern route features 21 hairpin turns, each a mental checkpoint. Memorizing these helps you anticipate the rhythm of the climb and manage your energy.

2. Assess Your Current Fitness Level

Before embarking on any serious training plan, evaluate your current cycling fitness. Perform a 20-minute time trial on a flat road or indoor trainer to establish your Functional Threshold Power (FTP). If you’re using a heart rate monitor, record your average heart rate during the effort. A rider targeting the Aubisque should ideally have an FTP of at least 3.0 watts per kilogram (W/kg) for men and 2.5 W/kg for women. If you’re below these benchmarks, focus on building aerobic endurance before attempting intensity work.

Additionally, test your climbing ability. Find a local hill with a 5–7% gradient that lasts 5–10 minutes. Complete three repeats with 5 minutes of recovery between each. If you can maintain consistent power and heart rate across all repeats without dropping off dramatically, you’re on the right track. If you struggle to recover or your power drops more than 15%, prioritize endurance and strength-building workouts.

3. Build a 12-Week Training Plan

A successful Aubisque ascent requires more than just riding more miles—it demands targeted training. A 12-week plan structured in three phases—Base, Build, and Peak—will prepare you physically and mentally.

Weeks 1–4: Base Phase

Focus on building aerobic endurance. Ride 6–8 hours per week, with two long rides (3–4 hours) on weekends. Include one steady-state climb of 15–20 minutes at Zone 2 heart rate (60–70% of max HR). Incorporate one strength-focused ride per week: low cadence (60–70 RPM), high resistance on moderate hills. This develops muscular endurance critical for sustained climbing.

Weeks 5–8: Build Phase

Introduce interval training. Perform two sessions per week:

• One session: 4 x 8-minute climbs at 90–95% FTP, with 4 minutes of easy spinning recovery between intervals.
• One session: 3 x 15-minute tempo rides at 80–85% FTP on rolling terrain to simulate the sustained effort of Aubisque.

Continue long rides, but now include one “simulated climb” per week: ride a 10–15km hill with similar average gradient to Aubisque, maintaining steady power. Practice staying seated as much as possible to conserve energy and reduce quad fatigue.

Weeks 9–12: Peak Phase

Taper intensity while maintaining specificity. Reduce total volume by 30% but keep climbing intervals. Perform one final 20-minute climb at FTP two weeks before your ride. One week out, do a light 60-minute ride with two 5-minute surges at 110% FTP to keep your legs sharp. Rest completely two days before departure.

4. Gear Selection and Bike Setup

Choosing the right gearing is non-negotiable on the Aubisque. A compact crankset (50/34) paired with a 11–34T or 11–36T cassette is the minimum recommendation. Many riders opt for a sub-compact (48/32) with an 11–40T or even 11–42T cassette to maintain cadence on the steepest pitches. Ensure your derailleur can handle the largest cog and that your chain is long enough to prevent snapping under load.

Lightweight wheels reduce rotational mass, which helps on climbs. Carbon clinchers or tubeless setups with 25–28mm tires offer a good balance of rolling efficiency and comfort. Run tire pressure between 70–80 PSI depending on your weight and road conditions—lower pressure improves grip on loose gravel sections near the summit.

Don’t overlook accessories. Mount a handlebar-mounted GPS device (like a Garmin Edge) for real-time gradient and distance tracking. Use a hydration system with at least 750ml capacity, and consider a saddle bag with spare tube, CO2 inflator, multi-tool, and energy gels. A lightweight windbreaker is essential—the summit can be 10°C cooler than the valley, even in summer.

5. Nutrition and Hydration Strategy

Climbing the Aubisque takes most riders between 1 hour 15 minutes and 2 hours 30 minutes, depending on fitness and pace. During this time, you’ll burn 800–1,500 calories. Failing to fuel properly leads to bonking—sudden energy depletion that can derail your ride.

Begin fueling 30 minutes before the climb. Consume 40–60g of easily digestible carbohydrates: a banana, energy bar, or 2 gels. During the climb, aim for 60–90g of carbs per hour. Use a combination of gels, chews, and sports drinks. Sip 500–750ml of fluid per hour, especially if temperatures exceed 25°C. Electrolyte tablets or salt capsules are recommended to prevent cramping.

Practice your nutrition plan during training. Test different gels and drinks to identify which sit well in your stomach under exertion. Avoid high-fat or high-fiber foods before or during the climb—they slow digestion and can cause gastrointestinal distress.

6. Pacing and Riding Technique

The biggest mistake riders make on Aubisque is starting too fast. The first 5 kilometers are deceptive—gentle gradients lull you into a false sense of security. Resist the urge to chase other riders or match their pace. Establish a sustainable power output or heart rate zone from the start.

For most riders, aim for 75–85% of FTP. Use your GPS or power meter to monitor this. If you don’t have a power meter, use perceived exertion: you should be able to speak in short sentences but not sing. If you’re gasping, you’re over the limit.

Stay seated as much as possible. Standing increases heart rate and depletes glycogen faster. Use standing only on short, steep sections (above 12%) or to relieve pressure on your glutes. Keep your upper body relaxed—tension in your shoulders and hands drains energy. Look ahead, not down at your front wheel. This improves balance and reduces mental fatigue.

Use the hairpins strategically. As you approach a turn, shift to an easier gear before the apex. This prevents chain slippage and allows you to accelerate smoothly out of the corner. Don’t brake excessively—use engine braking (pedaling resistance) to control speed.

7. Mental Preparation and Mindset

The Aubisque is as much a mental challenge as a physical one. The climb’s length and sustained steepness can trigger negative self-talk. Combat this with mental techniques:

• Break the climb into segments: “Just get to the next hairpin,” then “Just to the next sign,” then “Just to the next bend.”
• Use positive affirmations: “I am strong,” “I am prepared,” “This is my climb.”
• Visualize success: Before your ride, mentally rehearse each section of the climb—how your legs feel, how the wind sounds, how the summit looks.
• Focus on rhythm: Sync your breathing with your pedal strokes. Inhale for two strokes, exhale for two. This creates a meditative state that reduces anxiety.

Remember: fatigue is temporary. The summit is always visible. Keep your eyes on the road ahead, not on how far you’ve climbed. Celebrate small victories: “I just passed that red barn,” “I held my power through that 11% section.”

8. The Descent: Don’t Underestimate It

Many riders focus solely on the ascent and neglect the descent. The Aubisque descent is technical, with narrow roads, loose gravel, blind corners, and sudden drops. It requires full attention.

Before descending, check your brakes. Ensure pads are not worn and rotors are clean. Use both brakes evenly—don’t rely on the rear. Brake before corners, not in them. Keep your weight back and hands on the drops for control. Look through the turn, not at the curb. If you’re nervous, stop at a safe turnout and walk the steepest sections.

Hydrate and refuel during the descent. Even if you feel fine, your body is still recovering. Eat a small snack and drink water. The descent can take 20–30 minutes, and your muscles need fuel to recover.

Best Practices

1. Ride with a Partner or Group

While solo rides offer solitude, climbing Aubisque with a partner enhances safety and motivation. A riding partner can help monitor your form, remind you to hydrate, and provide encouragement on the steepest sections. If riding in a group, maintain a steady pace—don’t let the group dictate your effort. Stick to your plan.

2. Acclimate to Altitude

The summit of Aubisque sits at 1,709 meters (5,607 feet). While not extreme altitude, it can still affect breathing and performance, especially if you live at sea level. If possible, arrive at least one day before your ride to allow your body to adjust. Avoid alcohol and excessive caffeine the night before. Sleep well and hydrate aggressively.

3. Choose the Right Time of Year

The Aubisque is typically open from late May to early October. June and September offer the best conditions: stable weather, fewer tourists, and cooler temperatures. July and August can be hot in the valleys, with traffic congestion near the summit. Avoid riding in rain or fog—wet descents are dangerous, and visibility drops significantly.

4. Respect the Mountain and Other Users

The Aubisque is not just a cycling route—it’s a public road. You’ll encounter cars, motorcyclists, and hikers. Yield to vehicles. Stay to the right. Use hand signals when turning or stopping. Never ride against traffic. Be courteous. The local communities take pride in this route; show them respect.

5. Document Your Ride

Take photos at the summit, but don’t let them distract you during the climb. Use a helmet-mounted camera to record your ascent. Afterward, analyze your power data, cadence, and heart rate. This helps refine future efforts. Share your experience with the cycling community—it inspires others and reinforces your own achievement.

6. Recovery Is Part of the Journey

Don’t treat the summit as the finish line. Recovery begins the moment you stop pedaling. Within 30 minutes of finishing, consume a 3:1 ratio of carbohydrates to protein—a recovery shake, banana with peanut butter, or sandwich with lean meat. Stretch your quads, hamstrings, and calves. Foam roll for 10 minutes. Sleep 8+ hours. Avoid intense activity for 24–48 hours.

7. Set a Personal Goal Beyond the Summit

Don’t just aim to “get to the top.” Set a meaningful goal: “I will maintain 200 watts for the entire climb,” “I will ride without standing,” “I will complete this in under 1 hour 40 minutes.” Having a measurable target transforms the ride from a checklist item into a personal triumph.

Tools and Resources

1. GPS and Power Meters

Essential for tracking progress and pacing:

• Garmin Edge 1040 Solar – Long battery life, detailed elevation profiles, and climbing analytics.
• Wahoo ELEMNT ROAM – User-friendly interface, offline maps, and integration with Strava.
• Stages Power Meter – Left-leg only, accurate, and easy to install on most cranksets.
• SRAM AXS – Wireless electronic shifting ensures flawless gear changes under load.

2. Training Platforms

Use structured training plans to guide your preparation:

• TrainingPeaks – Customizable plans, FTP testing, and performance analytics.
• Strava – Track your climbs, compare times, and join challenges like “Aubisque Challenge.”
• Zwift – Simulate the Aubisque on virtual terrain with real-time power feedback.

3. Route Mapping and Navigation

Download offline maps before your ride:

• Komoot – Offers detailed elevation profiles and user reviews of road conditions.
• Google Maps – Use the “Bicycling” layer to see bike-friendly roads and avoid closures.
• OpenStreetMap – Free, community-updated maps with accurate trail and road data.

4. Clothing and Gear Recommendations

Invest in quality gear that performs under stress:

• Jersey – Castelli or Rapha with 3 rear pockets and moisture-wicking fabric.
• Shorts – Assos or Endura with a high-density chamois for long-distance comfort.
• Shoes – Giro or Sidi with stiff soles and good ventilation.
• Helmet – POC or Bell with MIPS technology for impact protection.
• Eye protection – Oakley or Julbo sunglasses with UV400 and anti-fog coating.

5. Books and Documentaries for Inspiration

Deepen your connection to the climb through storytelling:

• “The Yellow Jersey” by David Walsh – Chronicles the history of Tour de France climbs, including Aubisque.
• “L’Étape du Tour: The Ultimate Cycling Challenge” – Features firsthand accounts of amateur riders tackling iconic passes.
• Documentary: “The Climb” (2014) – Follows riders as they conquer the Pyrenees in the Tour de France.

Real Examples

Example 1: Sarah, 38, First-Time Climber

Sarah, a part-time teacher from London, had never climbed a mountain pass before. She trained for 14 weeks using a 12-week plan adapted from TrainingPeaks, adding two extra weeks for base building. She rode her hybrid bike with a 34/36 cassette and trained on local hills in the Peak District. She arrived in Laruns on a Saturday morning, rested, and started her climb at 8 a.m. on Sunday. She maintained 78% FTP, consumed one gel every 20 minutes, and used the hairpins as mental checkpoints. She reached the summit in 1 hour 52 minutes. “I cried when I got to the top,” she said. “Not from pain—from pride.”

Example 2: Marc, 45, Former Pro Rider

Marc, a retired pro cyclist, returned to the Aubisque after a decade away. He focused on power-to-weight ratio, losing 4kg through diet and targeted training. He used a carbon bike with 48/32 crank and 11–42T cassette. He climbed at 4.1 W/kg, finishing in 1 hour 18 minutes. He recorded his ride and uploaded it to Strava, where it became a benchmark for local riders. “The climb hasn’t changed,” he said. “But I have. And that’s what makes it epic.”

Example 3: The Group Ride from Toulouse

A group of six friends from Toulouse planned an annual Aubisque challenge. They rode together, taking turns leading to break the wind. Each carried extra food and water for the group. They stopped at the midpoint café for coffee and pastries, turning the ride into a social event. They all finished within 10 minutes of each other. “It’s not about who’s fastest,” said one. “It’s about who makes it together.”

FAQs

Is the Aubisque Pass suitable for beginners?

It is not recommended for absolute beginners. Riders should have prior experience with sustained climbs of 10+ kilometers and gradients above 6%. Build up gradually with smaller Pyrenean climbs like Col du Tourmalet (shorter sections) or Col d’Aspin before attempting Aubisque.

Do I need a road bike, or can I use a gravel bike?

You can use a gravel bike, especially with wide tires (38mm+) and a wide-range cassette (10–50T). However, road bikes with drop bars and aerodynamic positioning are more efficient for long climbs. Gravel bikes are heavier and slower on paved surfaces, so expect to take 10–15% longer.

How cold is it at the summit?

Even in July, temperatures at the summit can drop to 10–15°C (50–59°F), especially with wind. Always carry a lightweight windbreaker or arm warmers. Fog and rain are common—be prepared.

Can I ride the Aubisque in winter?

No. The pass is closed from November to May due to snow and ice. Even in late spring, snow patches may linger on shaded sections. Always check local road conditions before departure.

What’s the best way to get to the start?

Drive to Laruns via the D918 road. Parking is available near the church. Public transport is limited—take the train to Pau, then a taxi or local bus to Laruns. Many riders stay overnight in Laruns or nearby Gavarnie to acclimate.

How do I know if I’m overexerting?

Signs include dizziness, nausea, inability to maintain cadence, or a sudden drop in power. If you feel this way, stop, sit, drink water, and eat a gel. Pushing through can lead to collapse or injury. Listen to your body.

Is there a reward or certificate for completing the climb?

No official certificate exists, but Strava awards a “Aubisque Pass” badge for completing the climb. Many riders create their own medals or T-shirts to commemorate the achievement. The real reward is the feeling of accomplishment.

Can I do the Aubisque as part of a multi-day cycling tour?

Absolutely. Many cyclists combine Aubisque with Col du Tourmalet, Col d’Aspin, and Col du Soulor to create a 3–5 day Pyrenees tour. Plan rest days, book accommodations in advance, and carry repair tools for remote sections.

Conclusion

Cycling the Aubisque Pass is not simply a ride—it is a transformation. It demands preparation, discipline, and courage. It tests your body’s limits and reveals the strength of your spirit. The road is unforgiving, but the reward is unparalleled: the view from the summit, the silence after the climb, the knowledge that you did what you set out to do.

This guide has provided you with the tools, strategies, and mindset to conquer the Aubisque Pass Epic. But knowledge alone is not enough. Action is. Lace up your shoes. Inflate your tires. Set your GPS. And ride.

The mountain doesn’t care how fast you are. It only cares that you showed up. And when you reach the top—when the wind whistles past your ears and the world stretches out below you—you’ll understand why this climb has inspired generations. You’ll understand why it’s called epic.

Now go make your own story.