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

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.