Improve Your Climbing
12 weeks - $49.99
Total Hours: 135
Total Hours: 135
This plan is for the competitive cyclist who has a full 3 months to devote to improving their climbing and maximize their preparation to bring themselves to a peak for their goal event. It is designed specifically to give you the fitness you need to compete in races that contain short to long climbs, hill sprints or rollers. It is for those who want to really want to improve their ability to climb with the lead group, attack the field to get away on a hill, or take the KOM points each lap. This plan will improve your ability to climb and ride at and above your threshold and can be done with or without climbs in your area, but is more ideal for those who have climb accessible.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
REST
Planned Time: 0:0
REST !!!!!!
Planned Time: 0:0
REST !!!!!!
Day #2
Short VO2 workout (2.5 min efforts)
Planned Time: 1:30
WU: 20 min easy warm up MS: 2 sets of 3 min intervals at VO2 power (Prologue Pace/just over LT) w/ 6 min recoveries and 10 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts on the flats. If you have a hill to do them on, go for it! 80-90+ rpm's if on a hill. CD: 20 min easy cool down
Planned Time: 1:30
WU: 20 min easy warm up MS: 2 sets of 3 min intervals at VO2 power (Prologue Pace/just over LT) w/ 6 min recoveries and 10 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts on the flats. If you have a hill to do them on, go for it! 80-90+ rpm's if on a hill. CD: 20 min easy cool down
Day #3
Easy Endurance Spin
Planned Time: 1:30
Just spin easy at a comfortably high cadence at endurance pace today.
Planned Time: 1:30
Just spin easy at a comfortably high cadence at endurance pace today.
Day #4
Big Gear Force Reps
Planned Time: 1:30
After an easy warm up, spend 5 minutes in the small ring spinning at 100+ rpms followed by 3-5 minutes easy. Then every 3-5 minutes, in a big gear that brings you to 50-60 rpms and 12 mph, attack that gear as hard as you can (in the saddle) until you get to 90-100 rpms and then rest, spinning easy until the next effort. After an hour of these, spin easy and follow with another 5 minutes high rpms effort, and then spin easy on the way home.
Planned Time: 1:30
After an easy warm up, spend 5 minutes in the small ring spinning at 100+ rpms followed by 3-5 minutes easy. Then every 3-5 minutes, in a big gear that brings you to 50-60 rpms and 12 mph, attack that gear as hard as you can (in the saddle) until you get to 90-100 rpms and then rest, spinning easy until the next effort. After an hour of these, spin easy and follow with another 5 minutes high rpms effort, and then spin easy on the way home.
Day #5
Custom
Planned Time: 1:30
1.5 hours easy spin and stretching or off completely.
Planned Time: 1:30
1.5 hours easy spin and stretching or off completely.
Day #6
- 3hours-endurance-hills
Planned Time: 3:0
Hard, hilly race or group ride with climbing or the following workout. Have fun today and get in a solid endurance ride- Loads of hills, just ride up them and use your gearing and cadence to control your HR and power output. Don't sweat it if you go over LT briefly, I just don't want any sustained efforts up there except in the last hour. Finish with a solid 20minute effort under threshold. Keep cadence at 90-95 throughout.
Planned Time: 3:0
Hard, hilly race or group ride with climbing or the following workout. Have fun today and get in a solid endurance ride- Loads of hills, just ride up them and use your gearing and cadence to control your HR and power output. Don't sweat it if you go over LT briefly, I just don't want any sustained efforts up there except in the last hour. Finish with a solid 20minute effort under threshold. Keep cadence at 90-95 throughout.
Day #7
Endurance Ride
Planned Time: 3:0
Just get in the time in the saddle. Use it for a base tune-up/long recovery ride. Enjoy!
Planned Time: 3:0
Just get in the time in the saddle. Use it for a base tune-up/long recovery ride. Enjoy!
Day #8
complete rest
Planned Time: 0:0
Day off completely. Relax, sleep in, do nothing today. You earned it and you will get stronger for it! Enjoy!
Planned Time: 0:0
Day off completely. Relax, sleep in, do nothing today. You earned it and you will get stronger for it! Enjoy!
Day #9
Short VO2 workout (4 min efforts)
Planned Time: 1:45
WU: 20 min easy warm up MS: 2 sets of 2 x 4 min intervals at VO2 power w/8 min recoveries and 12 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts on the flats. If you have a hill to do them on, go for it! 80-90+ rpm's if on a hill. CD: 20 min easy cool down
Planned Time: 1:45
WU: 20 min easy warm up MS: 2 sets of 2 x 4 min intervals at VO2 power w/8 min recoveries and 12 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts on the flats. If you have a hill to do them on, go for it! 80-90+ rpm's if on a hill. CD: 20 min easy cool down