Your First Race : Hill Climb

The Hill Climb Race is a lesson in pain and pacing. Hill Climb Racing can be either mass start or time trial style races and usually focus on climbs longer than 10 miles with 5%+ gradients. This means strong legs and lungs ready to pace the climb and get to the top! This Bicycling magazine, Hunter Allen Hill Climb Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of hill climb races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful hill climb races. This plan is for the road cyclist that wants to do a hill clumb race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready. My 4 week Hill Climb training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster! To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel. Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms. If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them. As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: I know you are going to do awesome!!! Go for it! Hunter

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