Primož Roglič has built a career defined by precision, resilience, and an almost obsessive commitment to preparation. The Slovenian cyclist—a former Olympic gold medalist in the time trial, three-time Vuelta a España winner, and 2023 Giro d’Italia champion—did not follow the traditional path to the top of the sport. His background as a junior world champion in ski jumping gave him a unique athletic foundation: power, explosiveness, and a deep understanding of periodized training and mental focus. When he transitioned to cycling in his early twenties, Roglič brought that same methodical approach to his new discipline. Today, his training camps are the crucible where his season is forged. This article examines the structure, strategies, and philosophy behind Roglič’s preparation camps, drawing insights from his coaching team, publicly available training data, and the broader science of endurance performance.

The Strategic Role of Training Camps in a Pro Cyclist’s Calendar

For professional cyclists competing in Grand Tours, a racing season stretches from February to October. Within that window, athletes must peak at specific moments—often three times per year—while managing fatigue, illness, and the risk of overtraining. Training camps provide a controlled environment where every variable—sleep, nutrition, terrain, temperature—can be optimized without the distractions of home life or media obligations. Roglič’s camps are not merely about accumulating miles; they are about simulating the demands of stage racing in miniature.

Each camp is built around a specific training block. A typical block might target:

  • Base endurance building – long steady rides at moderate intensity to build aerobic capacity and fat metabolism.
  • High-intensity intervals – sprints, threshold repeats, and anaerobic efforts to sharpen race-winning power.
  • Altitude acclimatization – living and training at 2,000–2,500 meters to stimulate red blood cell production.
  • Specific race simulation – replicating the profile of key stages (mountain stages, time trials, cobbles) with full team support.

The timing of camps is carefully calibrated. For a May Grand Tour start (like the Giro d’Italia), Roglič’s team will schedule a three-week altitude camp in February, followed by a two-week racing block (e.g., Paris-Nice or Tirreno-Adriatico), then a final ten-day camp before the race. This periodization allows for supercompensation: the athlete trains hard, recovers, and arrives at the start line in peak form.

Roglič’s Preferred Camp Locations and Why They Work

Over his career, Roglič has established a handful of go‑to locations for his most important training camps. Each offers specific environmental and logistical advantages.

Sierra Nevada, Spain

At over 2,500 meters, the Sierra Nevada’s high-altitude highway (the Carretera de Sierra Nevada) is one of Europe’s most accessible places for altitude training. Roglič and his former team, Jumbo‑Visma (now Team Visma‑Lease a Bike), have used this location extensively. The climbs are long (up to 30 kilometers) and steady, allowing for sustained efforts at threshold or tempo. The altitude stresses the body’s oxygen delivery system, forcing adaptations that increase VO₂ max and time-to-exhaustion at lower elevations. Research shows that 2–3 weeks at altitude can improve sea‑level performance by 1–3% in highly trained athletes—a margin that often decides Grand Tours.

Tenerife, Canary Islands

The volcanic island of Tenerife offers a unique combination: near‑perfect year‑round weather, a variety of climbs (including the infamous Teide, which rises to 3,715 meters), and modern hotel facilities. Many WorldTour teams base their camps here. Roglič’s camp in Tenerife typically focuses on volume and heat adaptation. The island’s roads allow for rides of 5–6 hours with 4,000+ meters of climbing. Heat stress from the low‑altitude coastal sections also improves plasma volume and thermoregulation, benefits that carry into hot summer stages in France or Spain.

The Alps and Pyrenees

As race season approaches, Roglič often moves to the Alps (Switzerland or France) or the Pyrenees to train on the actual climbs he will face. Knowing the gradient changes, surface quality, wind patterns, and descents of a specific climb (e.g., the Col du Galibier or the Alpe d’Huez) provides a tactical edge. During these camps, the team may stage mock race scenarios: a hard 180‑km day with a neutralized start, then full‑gas attacks on the final climb. This race‑specific training builds both physical and psychological confidence.

Home Training in Slovenia

When not at camp, Roglič returns to his home in Slovenia, near the Julian Alps. The region offers excellent climbing and solitude. He credits the familiar environment with helping him decompress between intense blocks. His home training is often lower in intensity but high in volume—a maintenance phase that prevents form decay.

A Day in the Life: Roglič’s Camp Schedule

Professional training camps are tightly scheduled. A typical day for Roglič during a three‑week altitude camp might look like this:

  • 06:30 – Wake‑up. Light breakfast (porridge, eggs, coffee). Hydration check with urine strip.
  • 07:15 – Morning ride (4–5 hours). Often includes two to three specific intervals (e.g., 3 × 20 minutes at threshold) with a descending‑effort profile. Team soigneurs follow in the support car with bottles, gels, and rain jackets.
  • 12:30 – Lunch. High‑carb, moderate‑protein meal. Meal timing is precise to optimize glycogen replenishment.
  • 13:30 – Recovery period: compression boots (NormaTec) for 30 minutes, followed by a nap. Sleep is treated as the primary recovery tool.
  • 15:30 – Afternoon session: either a second ride (1–2 hours easy spin to promote blood flow) or a strength‑training session in the hotel gym. Roglič focuses on posterior chain exercises (deadlifts, squats, single‑leg work) and core stability.
  • 17:30 – Physiotherapy: massage, stretching, and (if needed) treatment for chronic niggles. Roglič’s long‑term relationship with his physio ensures tailored care.
  • 19:00 – Dinner. Teams employ a dedicated chef at camp; meals are designed to support training load without excess calories. Roglič is known to be disciplined with his diet, avoiding alcohol and processed sugars during blocks.
  • 20:30 – Data review with coaching staff. Power files from the day are uploaded to TrainingPeaks. Roglič and his coach (Igor Tomažič) analyze each interval: watts per kilogram, heart rate decoupling, pedal smoothness. Decisions are made about the next day’s training intensity.
  • 21:30 – Wind‑down. Roglič has spoken about using visualization techniques: mentally rehearsing key race moments (an attack on a steep climb, a time‑trial start) to build neural readiness.
  • 22:00 – Lights out. Sleep is non‑negotiable; the room temperature is kept cool (18–20°C) and screens are minimized.

This routine repeats day after day for two to three weeks. The monotony is part of the training: it teaches the athlete to manage boredom and maintain focus—a skill essential during Grand Tours.

Training Strategies Employed by Roglič

Roglič’s training methods reflect his ski‑jumping background: explosive, power‑oriented, and highly data‑driven. While other riders may rely on volume alone, Roglič’s program is characterized by intensity and specificity.

High‑Intensity Interval Training (HIIT)

Roglič performs frequent HIIT sessions, often twice a week during camp. Typical formats include:

  • VO₂ max intervals – 4–5 minutes at 120–130% of functional threshold power (FTP), with 4 minutes recovery. These improve maximal oxygen uptake and the ability to attack repeatedly.
  • Sprint intervals – 15–30 second all‑out efforts to develop neuromuscular power for sprint finishes and short, steep ramps.
  • Over‑unders – intervals that alternate between threshold and slightly above, mimicking the surges of a race where the pace vacillates.

Long Endurance Rides

Despite the emphasis on high intensity, Roglič does not neglect volume. A typical base camp includes several rides of 150–200 kilometers with 4,000–5,000 meters of climbing. These rides are performed at a low‑to‑moderate intensity (zone 2 on a six‑zone power model). The goal is to increase mitochondrial density, improve fat oxidation, and prepare the musculoskeletal system for the cumulative fatigue of a three‑week race. Roglič’s team monitors his carbohydrate intake during these rides; he aims for 90–120 grams of carbohydrate per hour to maintain energy levels without gastrointestinal distress.

Strength Training

Roglič is unusual among cyclists in the amount of weight training he does. During off‑season and during camps (in the afternoon sessions), he performs heavy strength work:

  • Squats and deadlifts (3–5 reps at 80–90% of 1RM) to increase maximum force production.
  • Single‑leg presses and lunges for muscular balance.
  • Core exercises (planks, Russian twists, hanging leg raises) to stabilize the pelvis during hard efforts.

Research indicates that heavy strength training can improve cycling economy by up to 8% in trained cyclists (Sunde et al., 2016). For Roglič, the added muscle also provides protection against injury, especially in the lower back—a common trouble spot for riders with his aggressive aero position.

Altitude and Hypoxic Training

Roglič has used altitude training since his early days with the now‑defunct Adria Mobil team. His preferred protocol is “live high, train low” (LHTL): sleeping at altitude (2,500 m) but descending to lower elevations for high‑intensity workouts. This approach maximizes the hormonal adaptation (increased EPO production) while allowing the athlete to train at a higher intensity than would be possible at altitude. In recent years, his team has also used portable hypoxic tents during home stays to prolong the stimulus.

Mental Preparation and Race Simulation

Perhaps the most underappreciated aspect of Roglič’s preparation is his mental training. He works with sports psychologists, and during camps he dedicates time to mental rehearsal: visualizing the key moments of a race—a crash, a puncture, a decisive attack—and practicing his responses. He has said in interviews that he tries to simulate stress, for example by doing his hardest training rides in bad weather or when fatigued from the previous day’s ride. This “inoculation” practice builds mental toughness that pays off when things go wrong in a race.

Nutrition and Weight Management

Roglič typically maintains a race weight of around 67 kg (for a height of 1.83 m), giving him a power‑to‑weight ratio of approximately 6.5–6.8 watts/kg during his peak performances. During camps, nutrition is managed down to the gram. A team dietitian calculates calorie needs based on training load, and the chef prepares meals accordingly. Roglič uses a gluten‑free diet by preference, and he avoids excessive fiber on hard training days to reduce gut discomfort. Common camp meals include:

  • Breakfast: Oats with almond milk, berries, and a scoop of protein powder; eggs; rice cakes with honey.
  • Lunch: Quinoa or rice with grilled chicken or fish, roasted vegetables, olive oil.
  • Dinner: Lean protein (turkey, beef) with sweet potatoes, leafy greens, and a moderate portion of pasta or rice.

Recovery nutrition is immediate: within 30 minutes of finishing a ride, Roglič consumes a high‑carbohydrate drink with added protein (typically a 4:1 carb‑to‑protein ratio) to replenish glycogen and stimulate muscle repair.

Technology and Data Analysis

Roglič’s camps are data‑rich environments. Every ride is captured by his power meter (SRM or power2max), heart rate monitor, and GPS. The data is uploaded to TrainingPeaks and analyzed by his coach. Key metrics include:

  • Normalized Power (NP): A more accurate representation of effort than average power, accounting for variable intensity.
  • Intensity Factor (IF): The ratio of NP to FTP. Roglič typically trains at an IF of 0.70–0.85 during endurance days and 1.05–1.20 during interval sessions.
  • Training Stress Score (TSS): A cumulative load metric. A typical camp day may yield 150–250 TSS; a rest day is <50 TSS.
  • Heart rate decoupling: The drift of heart rate relative to power over the course of a ride. A large drift indicates fatigue or poor hydration.

In recent years, Roglič has also used aerodynamic testing at wind tunnels to optimize his time‑trial position. Data from these sessions informs his bike setup during race‑specific camps, ensuring he can hold the position for 30–60 minutes without loss of power.

For more on how professional cyclists use power data, see TrainingPeaks’ guide to TSS. Additionally, the UCI’s guidelines on altitude training provide context on the regulations governing this practice.

Recovery and Regeneration Strategies

Roglič treats recovery with the same rigor as training. His camp routine includes:

  • Compression therapy: 30 minutes post‑ride using NormaTec boots to accelerate lactate clearance and reduce muscle soreness.
  • Cold water immersion: After particularly intense efforts (e.g., time‑trial simulations), he may submerge in a 10–15°C plunge for 10 minutes to reduce inflammation.
  • Sleep hygiene: Blackout curtains, earplugs, and a strict 9‑hour sleep target. Roglič has stated that sleep is his “most important recovery tool.”
  • Active recovery: On rest days, a light 1‑hour spin at low intensity (zone 1) promotes blood flow without adding fatigue.

The Role of the Team and Environment

A Roglič training camp is not a solo endeavor. It involves a rotating support staff of directors, coaches, soigneurs, mechanics, chefs, and medical personnel. The team environment is designed to minimize stress: all logistics (hotels, food, route planning) are handled by staff, leaving the riders to focus solely on training and recovery. Roglič values the camaraderie of his teammates—he often trains alongside riders like Jonas Vingegaard or Sepp Kuss during shared camps—but he also respects the need for individual variation in workload. The team’s data analysts compile daily reports, and the group discusses tactics over dinner.

The psychological effect of a well‑run camp cannot be overstated. Knowing that every detail has been planned instills confidence. When Roglič arrives at the start line of a Grand Tour, he carries the memory of having successfully completed the hardest training block of his season. That certainty—backed by data—is a powerful competitive advantage.

Key Takeaways from Roglič’s Camp Philosophy

  • Specificity matters. Simulate the demands of your target race: if it’s a mountain stage, train on long climbs at altitude. If it’s a windy time trial, practice holding an aero position for extended efforts.
  • Intensity and volume are not enemies. Roglič balances both within a periodized framework. High intensity hones peak power; volume builds resilience.
  • Recovery is non‑negotiable. Without proper sleep, nutrition, and active recovery, the training stimulus cannot be absorbed. More work is not always better.
  • Mentality can be trained. Use visualization, stress inoculation, and team support to build confidence under pressure.
  • Data is a tool, not a master. Roglič uses power data to guide his decisions but never ignores feel. If his body says back off, the plan adjusts.

Conclusion

Primož Roglič’s training camps represent a synthesis of science, experience, and relentless discipline. They are not simply about riding a bike; they are about crafting a peak performance through controlled stress, precise recovery, and mental rehearsal. Every location is chosen for a reason; every meal is calibrated; every interval is measured. The results speak for themselves: three Vuelta wins, a Giro title, multiple Grand Tour stage victories, and an Olympic gold medal. For athletes and coaches seeking to understand how to prepare for the highest level, Roglič’s camp methodology offers a blueprint—one that emphasizes consistency over shortcuts, and intelligent planning over brute force. In a sport where margins are measured in seconds over thousands of kilometers, that level of preparation is what separates champions from contenders.

For further reading on altitude training protocols, consult the Sportscience encyclopedia entry on altitude training. To explore Roglič’s early career and his transition from ski jumping, see his profile on Cyclingnews.