Chasing Ventoux: Rouleur's complete 12-week cycling training program

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.

Read part one here

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.

Read part two here

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…

Read part three here

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…

Read part four here

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.

Read part five here

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.

Read part six here

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

Week 12
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

 



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