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FRANCE · SPORTIVE

LA MARMOTTE GRANFONDO ALPES
TRAINING PLAN.

La Marmotte is the original European mass-participation Alpine event — 174km from Bourg d'Oisans over the Glandon, Télégraphe, Galibier and finishing on Alpe d'Huez. 5,000m of climbing in one day, four giant cols, and a culture that treats it as the amateur Tour de France stage.

174 km·5,000 m climbing·7-12 hours·July

PICK YOUR WINDOW

HOW LONG TILL YOUR MARMOTTE?

Count back from your event date. Pick the weeks-out plan that matches your window. Each one is a week-by-week framework built around the demands of this specific course.

16 WEEKS OUT

BASE PHASE

Aerobic foundation. High volume, low intensity. Don't skip this.

12 WEEKS OUT

LATE BASE

Bridge phase. Volume still rules, but structure begins.

8 WEEKS OUT

BUILD PHASE

Structured intensity enters. Threshold + VO2 max work.

4 WEEKS OUT

PEAK PHASE

Event-specific sharpening. Volume drops, quality rises.

2 WEEKS OUT

TAPER

Sharpness is banked. Now shed fatigue.

1 WEEK OUT

RACE WEEK

Don't do anything clever. Eat, sleep, show up.

EVENT INTEL

WHAT THE MARMOTTE ACTUALLY DEMANDS

KEY CHARACTERISTICS

  • ✓Four legendary cols: Glandon, Télégraphe, Galibier, Alpe d'Huez
  • ✓Galibier summit at 2,642m — altitude bites the upper third
  • ✓Alpe d'Huez summit finish after 150km already in the legs
  • ✓July heat in the Maurienne valley regularly hits 35°C+
  • ✓Gold/silver/bronze finishing standards — riders chase the time bands

COMMON MISTAKES

  • ✗Racing the Glandon in the opening cool air and arriving at the Galibier hollow
  • ✗Underfuelling because the climbs feel manageable in the first half
  • ✗Choosing 11-28 gearing and meeting Alpe d'Huez at 50rpm

PACING

Pace La Marmotte from the Alpe backwards. Glandon at 70-75% FTP, Télégraphe-Galibier as a paired sub-threshold effort, Alpe d'Huez ridden on a wattage ceiling regardless of heat or crowd. The valley between Galibier descent and the Alpe is the day's hidden test — tailwind, heat, fatigue. Eat through it, do not hammer.

FUELLING

8-10+ hours demands 90-110g carbs/hour minimum, and the gut has to be trained for it. Force-drink on a timer once the valley heat lands — Maurienne in July is brutal. Refill bottles at every feed; the climb to Alpe d'Huez is the worst place on earth to run dry.

KIT

34x32 minimum, 34x34 if you have it. Gilet and arm warmers stashed for the Galibier descent (genuinely cold even on 35°C days). Clear lenses for the descents. Sunscreen reapplied at every feed — Alpine UV plus an 8-hour day is a sunburn waiting to happen.

FAQ

MARMOTTE TRAINING, ANSWERED.

How long should I train for the La Marmotte Granfondo Alpes?

For the La Marmotte Granfondo Alpes (174km with 5,000m of climbing), most riders benefit from at least 12-16 weeks of structured preparation. If you've been riding consistently, 8 weeks of focused work can still be enough to shift your result. Pick the weeks-out plan that matches your window.

What's the typical finish time for the La Marmotte Granfondo Alpes?

Most amateur finishers complete the La Marmotte Granfondo Alpes in 7-12 hours. The spread is driven by climbing fitness more than flat speed — the course has 5,000m of vertical, and pacing the climbs is what separates a strong finish from a suffering one.

When does the La Marmotte Granfondo Alpes take place?

The La Marmotte Granfondo Alpes typically runs in July. That sets the training window: count back from your event date and pick the weeks-out plan that matches.

What's the biggest mistake riders make at the La Marmotte Granfondo Alpes?

Racing the Glandon in the opening cool air and arriving at the Galibier hollow

How should I pace the La Marmotte Granfondo Alpes?

Pace La Marmotte from the Alpe backwards. Glandon at 70-75% FTP, Télégraphe-Galibier as a paired sub-threshold effort, Alpe d'Huez ridden on a wattage ceiling regardless of heat or crowd. The valley between Galibier descent and the Alpe is the day's hidden test — tailwind, heat, fatigue. Eat through it, do not hammer.

WANT THIS BUILT AROUND YOUR FTP?

READY FOR A PLAN MADE FOR YOU?

The framework above gets you in the right territory. Roadman coaching builds it around your FTP, your life, and your weeks remaining.

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