Mont Ventoux Cycling Training Plan (6 Weeks)

🚴 Mont Ventoux Cycling Training Plan (6 Weeks)

📋 Assumptions:

• You ride 3–5 times per week

• You're comfortable riding 50–80 km flat

• You have access to hills or a smart trainer

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🗓️ Weekly Overview

Week	Goal	Weekly Hours	Key Focus
1	Build aerobic base	5–7 hrs	Endurance, cadence, posture
2	Introduce climbing strength	6–8 hrs	Hill repeats, low-cadence efforts
3	Improve sustained climbing power	6–8 hrs	Threshold training, long climbs
4	Boost VO₂ Max and leg resilience	7–9 hrs	Short intervals, longer weekend climbs
5	Simulate Ventoux-like ride	8–10 hrs	Back-to-back endurance rides, test nutrition
6	Taper and sharpen	4–6 hrs	Recovery, short climbs, gear check

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🧠 Key Training Elements

1. Endurance Rides

• 2–4 hrs at Zone 2 (60–70% max HR or 65–75% FTP)

• Builds base fitness and fat-burning ability

• Add short climbs and increase duration weekly

2. Hill Repeats / Low-Cadence Climbs

• 3–5 x 5–10 min uphill @ 60–70 rpm

• Zone 3–4 intensity (tempo to threshold)

• Rest 3–5 min between efforts

• Focus: leg strength and seated climbing

3. Threshold Intervals

• 2–3 x 10–15 min @ 90–100% FTP or HR threshold

• Build your ability to sustain high effort like on long Ventoux segments

4. VO₂ Max Workouts

• 4–6 x 3–5 min @ 105–120% FTP or above Zone 4 HR

• High-intensity efforts that simulate final push to the summit

5. Back-to-Back Weekend Rides

• Saturdays: Long steady climbs (3–4 hrs)

• Sundays: Shorter but brisk (2 hrs with sweet spot efforts)

• Practice nutrition, hydration, pacing, and gear shifting

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🔧 Gear, Nutrition & Tactics

🔩 Bike Setup

• Compact crankset (e.g., 50/34) + wide-range cassette (e.g., 11–32 or 11–34)

• Check brakes, tire pressure, and chain before climb

🍌 Nutrition Practice

• Eat every 30–45 min during long rides

• Hydrate well: Mont Ventoux can be dry & hot

• Bring energy gels, bars, and electrolyte mix

🧠 Mental Prep

• Simulate the Chalet Reynard to summit section (6 km at 8–10%) on a climb or trainer

• Practice pacing — don’t start too hard

Day	Workout
Monday	Rest or easy 1 hr spin
Tuesday	Threshold Intervals: 3 x 12 min @ 95% FTP
Wednesday	2 hrs endurance (Zone 2)
Thursday	Hill repeats: 5 x 6 min low cadence uphill
Friday	Rest or recovery ride (Zone 1)
Saturday	Long climb ride (3.5 hrs) + nutrition test
Sunday	Short tempo ride (1.5 hrs with 3 x 10 min tempo)

🏁 Climb Day Advice

• Start early (morning = cooler and less wind)

• Steady pace in first half (forest section)

• Take short breaks if needed near Chalet Reynard

• Don’t stop too long — keep momentum

• Enjoy the view & take a photo at the Ventoux summit sign!