Chasing Ventoux: Rouleur's complete 12-week cycling training program
Get ready for your own Ventoux with Rouleur's training schedule
Our own Marcus Leach had a big goal this year: climb Mont Ventoux for the first time. But he didn't settle for one ascent. Instead, Marcus went all-in and signed up for the Haute Route Ventoux, the stage race for amateurs that climbs the Giant of Provence three times in three different days.
To meet his target and push his limits further, Marcus decided to prepare for the task like a professional, and he didn't leave any stone unturned. He implemented his training schedule with strength and conditioning sessions, improved his approach to performance nutrition through a periodised model, and monitored his glucose levels with the very latest training technology (Supersapiens.)
But it doesn't matter what mountain you'll climb next. Through Marcus' experience and training program, you can also build up to any challenge you set your eyes on...
Part One
In part one, Marcus explains why he decided to prepare for Haute Route Ventoux and how he is planning to smash his goal.
Week one| Monday | Rest Day |
| Tuesday | 90 mins riding zone 3 – flat terrain – TSS 110.0 |
| Wednesday | 2 hours riding, including 2 x 5 min intervals @ zone 2 – flat terrain – TSS 110.0 |
| Thursday | Rest Day |
|
Friday |
2 hours riding, including 2 x 5 min intervals @ zone 2 – flat terrain – TSS 110.0 |
| Saturday | 2 hours riding, including 3 x 20 min intervals @ zone 3 – flat terrain – TSS 120.0 |
| Sunday | 45 mins recovery ride, including 2 x 8 mins @ zone 3 – flat terrain – TSS 50.0 |
Week two
| Monday | Rest Day |
| Tuesday | 60 mins riding, including 15 mins @ zone 2 and 30 mins SST (Sweetspot training, 88-94% FTP) – flat terrain – TSS 85.0 |
| Wednesday | 90 mins riding, including 3 x 8 mins @ zone 2 – flat terrain – TSS 110.0 |
| Thursday | 75 mins riding, including 2 x 20 mins SST and 1 x 20 mins @ FTP (functional threshold power) |
|
Friday |
Rest day |
| Saturday |
90 mins riding, including 3 x 5 mins sprints at the end of the ride – flat terrain – TSS 95.0
|
| Sunday | 105 mins ride, including 2 x 20 mins @ FTP – flat terrain – TSS 140.0 |
Part two
In this instalment Marcus focuses on periodisation and the physiological and psychological benefits of rest in the perfect training cycle.
Week three
| Monday | Rest Day |
| Tuesday | 60 mins riding, including 3 x 6 seconds @ VO2Max – TSS 60.0 |
| Wednesday | 60 mins riding, including 2 x 20 mins SST – flat terrain – TSS 70.0 |
| Thursday | Rest Day |
|
Friday |
90 mins @ zone 2 – flat terrain – TSS 90.0 |
| Saturday |
2 hours @ zone 2/3 – flat terrain – TSS 120.0
|
| Sunday | 2 hours @ zone 2/3 – flat terrain – TSS 120.0 |
Week four
| Monday | Rest Day |
| Tuesday | 60 mins riding, including 3 x 6 seconds @ VO2Max – TSS 60.0 |
| Wednesday | 60 mins riding, including 2 x 20 mins SST – flat terrain – TSS 70.0 |
| Thursday | Rest Day |
|
Friday |
90 mins @ zone 2 – flat terrain – TSS 90.0 |
| Saturday |
2 hours @ zone 2/3 – flat terrain – TSS 120.0
|
| Sunday | 2 hours @ zone 2/3 – flat terrain – TSS 120.0 |
Part Three
Marcus' preparation continues apace. But it’s not all about the training. Recently, he’s served up peak performance thanks to becoming an expert on optimal fuelling…
Week five| Monday | Rest Day |
| Tuesday | 60 mins riding, including 15 mins @ zone 2 and 30 mins SST (Sweetspot training, 88-94% FTP) – flat terrain – TSS 85.0 |
| Wednesday | 90 mins riding, including 1 x 8 mins @ zone 2 – flat terrain – TSS 110.0 |
| Thursday | 75 mins riding, including 2 x 20 mins SST and 1 x 20 mins @ FTP (functional threshold power) TSS 120.0 |
|
Friday |
Rest Day
|
| Saturday | 90 mins riding, including 3 x 5 min intervals + sprints at the end of the ride – flat terrain – TSS 95.0 |
| Sunday | 105 mins ride, including 2 x 20 mins @ FTP – flat terrain – TSS 140.0 |
Week six
| Monday | Rest Day |
| Tuesday | 60 mins riding, including 15 mins @ zone 2 and 30 mins SST (Sweetspot training, 88-94% FTP) – flat terrain – TSS 85.0 |
| Wednesday |
90 mins riding, including 1 x 8 mins @ zone 2 – flat terrain – TSS 110.0
|
| Thursday | 75 mins riding, including 2 x 20 mins SST and 1 x 20 mins @ FTP (functional threshold power) |
|
Friday |
Rest Day |
| Saturday |
90 mins riding, including 3 x 5 mins intervals + sprints at the end of the ride – flat terrain – TSS 95.0
|
| Sunday | 105 mins ride, including 2 x 20 mins @ FTP – flat terrain – TSS 140.0 |
Part Four
Haute Route Ventoux (1-3 October 2021) is on the horizon and Marcus is stronger than ever. Why’s down to riding, kettlebells and increased proprioception…
Week seven
| Monday | Rest Day |
| Tuesday | 90 mins @ zone 2/3, including [5 mins @ zone 2 and 25 mins @ zone 3] x 3 TSS 120.00 |
| Wednesday | 60 mins riding, including 5 x 6 second sprints – flat terrain – TSS 120.0 |
| Thursday | 105 mins riding, including 15 sprints TSS 100.00 |
|
Friday |
Rest day |
| Saturday |
90 mins riding, including 2 x 8 min intervals + sprints at the end of the ride – flat terrain – TSS 105.0
|
| Sunday | 90 mins @ zone 2/3, including [5 mins @ zone 2 and 25 mins @ zone 3] x 3 TSS 130.00 |
Week eight
| Monday | Rest Day |
| Tuesday | 90 mins @ zone 2 with 2 x 20 mins @ zone 3 – TSS 100 |
| Wednesday | Rest Day |
| Thursday | 2 hours @ zone 2 with 3 x 20 mins @ zone 3 – TSS 115 |
|
Friday |
Rest day |
| Saturday |
2 hours @ zone 2 with 3 x 20 mins @ zone 3 – TSS 115
|
| Sunday | 3 hours @ zone 2 – TSS 130 |
Part Five
With Haute Mont Ventoux looming ever larger on the horizon, Marcus breathes further life into his training programme by heading to altitude.
Week nine
| Monday | 105 mins riding, including 3 x 20 min SST (Sweetspot training, 88-94% FTP) TSS 140.00 |
| Tuesday | Rest Day |
| Wednesday | 90 mins @ zone 2/3, including 3 x 8 mins @ zone 2 TSS 95.0 |
| Thursday | 105 mins riding, including 3 x 20 min SST (Sweetspot training, 88-94% FTP) TSS 140.00 |
|
Friday |
90 mins @ zone 2/3, including 3 x 5 mins @ zone 2 TSS 80.0
|
| Saturday | 105 mins riding, including 3 x 20 min SST (Sweetspot training, 88-94% FTP) TSS 140.00 |
| Sunday | Rest day |
Week ten
| Monday | Rest Day |
| Tuesday | 50 mins, including 5 mins @ zone 3 and 3 x 5 min SST (Sweetspot training, 88-94% FTP) TSS 75 |
| Wednesday | 50 mins, including 5 mins @ zone 3 and 3 x 5 min SST (Sweetspot training, 88-94% FTP) TSS 75 |
| Thursday | 60 mins @ zone 3 – TSS 90 |
|
Friday |
Rest day |
| Saturday | 60 mins, including 10 sets of [10 seconds on/ 10 seconds off x 6] TSS 40.0 |
| Sunday | 3 hours @ zone 2 – TSS 150 |
Part Six
After months of meticulous training, the mastery of cutting-edge technology (Supersapiens) and admirable commitment, Marcus is ready to do battle with Haute Mont Ventoux.
Week 11
| Monday | Rest Day |
| Tuesday | 50 mins, including 5 mins @ zone 3 and 3 x 5 min SST (Sweetspot training, 88-94% FTP) TSS 75 |
| Wednesday | 50 mins, including 5 mins @ zone 3 and 3 x 5 min SST (Sweetspot training, 88-94% FTP) TSS 75 |
| Thursday | 60 mins @ zone 3 – TSS 90 |
|
Friday |
Rest day |
| Saturday | 60 mins, including 10 sets of [10 seconds on/ 10 seconds off x 6] TSS 40.0 |
| Monday | 60 mins @ zone 2, including 6 x 15 secs sprints TSS 45.0 |
| Tuesday | 90 mins @ zone 2 TSS 80.0 |
| Wednesday | Rest Day |
| Thursday | 60 mins @ zone 2, including 6 x 15 secs sprints TSS 45.0 |
|
Friday |
90 mins @ zone 2 TSS 80.0
|
| Saturday | 60 mins riding, including 10 x [6 x 10 seconds on / 10 seconds off] TSS 40.00 |
| Sunday | 3 hours 30 mins @ zone 2, TSS 180.00 |
| Monday | Rest Day |
| Tuesday | 60 mins @ zone 2, including 5 x 15 secs sprints TSS 55.0 |
| Wednesday | 90 mins, including 3 x [10 mins @ zone 2 / 10 mins @ zone 3] TSS 105 |
| Thursday | 75 mins @ zone 2, including 5 x 15 secs sprints TSS 65 |
|
Friday |
Rest day |
| Saturday | 90 mins, including 3 x [10 mins @ zone 2 / 10 mins @ zone 3] TSS 105 |
| Sunday | Event day |
Sunday 3 hours @ zone 2 – TSS 150
