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Train for mountains, Power based, Intermediate, 11 wks (workout builder format)

Author

Fusion Cycle Coaching

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Length

11 Weeks

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Plan Description

This training plan will prepare you for climbing mountains (20km+) and long hilly rides (100km+ and 2000m+ elevation gain). It is particularly suited for preparing for a cycling holiday involving lots of climbing.

It is assumed you have a good training base, with the ability to ride 100km on a hilly ride, but you want to work on coping with those long mountain climbs and very hilly rides. This program will help you develop your endurance, climbing ability, threshold power and high intensity cardiovascular efforts.

The program is based on two interval training sessions during the week and one long hilly ride on the weekend. You can re-arrange the sessions as needed, and add in any one-off events you want to do. Some of the sessions will be tough, but there is a good balance between hard work and recovery. And the hard work will pay off when you are climbing and feeling strong. The sessions are varied so that you don't get bored doing the same thing each week.

Each session explains the intervals, provides the interval set in Workout Builder format, and explains WHY you are doing the intervals. The workouts are power-based, but can easily be adjusted to heart rate or rate of perceived exertion using the Workout Builder.

In week two of the program, a threshold test is included so that you can check you power training zones. Instructions are included for how to do this.

If you have any questions before you start, please contact Emma at emma@fusioncyclecoaching.com.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
9:04 hrs 6:15 hrs
Other x2
2:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
9:04 hrs 6:15 hrs
Other
2:00 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Emma Molloy

Fusion Cycle Coaching

Tell me your goals, and I’ll provide the structure and motivation for training. You need to balance training with other commitments – focused training sessions will help you get the most out of your available time. You’ll benefit from my comprehensive approach, including tips for skills development, active recovery and nutrition to support your workouts. This is backed by a good understanding of coaching principles and a drive for client satisfaction. 

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