Improve Your Climbing
7 weeks - $39.99
Total Hours: 72
Total Hours: 72
This plan is for the competitive cyclist who has 2 months to ramp up 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
LT 10 minute intervals
Planned Time: 1:30
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 4 x 10 min at LT pace with 4-6 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 60-80 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Planned Time: 1:30
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 4 x 10 min at LT pace with 4-6 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 60-80 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Day #2
LT 10 minute intervals
Planned Time: 1:45
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 4 x 15 min at LT pace with 7.5 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 70-90 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Planned Time: 1:45
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 4 x 15 min at LT pace with 7.5 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 70-90 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Day #3
EASY Ride!
Planned Time: 1:45
1.5-2 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts. Stretch out well afterwards.
Planned Time: 1:45
1.5-2 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts. Stretch out well afterwards.
Day #4
LT 10 minute intervals
Planned Time: 1:45
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 4 x 15 min at LT pace with 7.5 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 70-90 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Planned Time: 1:45
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 4 x 15 min at LT pace with 7.5 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 70-90 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Day #5
Custom
Planned Time: 1:15
1.25 hours easy spin and stretching.
Planned Time: 1:15
1.25 hours easy spin and stretching.
Day #6
4 hours- weekend- 53:17, 2 climbs
Planned Time: 3:0
3 hours with 1 hour in the 53:17 and 2 major climbs done at tempo HR or power. Rest of ride is just riding at endurance pace at a comfortable high cadence and having fun.
Planned Time: 3:0
3 hours with 1 hour in the 53:17 and 2 major climbs done at tempo HR or power. Rest of ride is just riding at endurance pace at a comfortable high cadence and having fun.
Day #7
- 3hours-endurance-hills
Planned Time: 3:0
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
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 #8
Rest Day
Planned Time: 0:0
Stretching or massage at the very most.
Planned Time: 0:0
Stretching or massage at the very most.
Day #9
LT 10 minute intervals
Planned Time: 2:0
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 2 x 20 min at LT pace with 10 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 80-100 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy
Planned Time: 2:0
WU: 15 min easy warm up, 5 min push at LT (TT pace), followed by 5 min easy, to open up the legs MS: 2 x 20 min at LT pace with 10 min between each effort. Ideally, these should be done on a local climb. If not, then restrict your cadence to 80-100 rpm's during the efforts. Rest of the time, spin at endurance pace. CD: 15 min easy