Venus de Miles 6 Week Hill Master! - Advanced

Venus de Miles 6 Week Hill Master! - Advanced Don't make the mountain your enemy, build the strength and endurance to beat it! This 6-week plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can test your climbing legs in week 6! There's a lot of on-bike strength work with Muscle Tension Intervals and hilly rides. You'll be working up to Tempo on the bike and tackling hills on the weekends. There's also cadence work in here to help you improve your pedaling efficiency which will make a big difference on rolling hills! And because we only get faster when we let our body recovery, there's rest days and recovery techniques like Yoga and foam rolling with videos to keep you on track. You can ride the workouts in this plan using a heart rate monitor, or you can use Rate of Perceived Exertion if you don't have heart rate. A bike computer with cadence is also handy but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride! This Advanced plan is for the rider who has 1-1.5 hours to ride during the week and about 3 hours on weekends. It assumes you've already been riding this season and are now set to increase your saddle time. This plan is for the experienced rider who is at home riding in traffic and groups. Chances are you know all the best places to stop for food and water along your favorite routes and may even lead your own group rides.

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