The coaches at the Cycling Arsenal are bringing a 6 week program to take you from hating the hills to "Climbing Like a Mountain Goat." Your new coaches realize that everyone's training and life schedule is different. So, we've provided (and labeled) 3 "Priority RIdes" each week, along with optional rides if you have the training time. We also know that your current long ride volume may vary from the next person who buys this plan, so although the long ride starts at 3:00 hours, we've built in a way for you to adjust that training volume. Lastly, your coaches take you through an initial threshold zone assessment so you can dial in your zones (Heart Rate and/or Power and/or RPE). Your workouts are then specific to those zones to make sure you aren't going too easy when it should be hard, or too hard when it should be easy. Are you a "Flatlander"? We use Hill Simulation Workouts that can be done on a trainer. We know it's not as fun as climbing hills, but as Flatlanders ourselves (who love the mountains), you'll get a lot of value out of it.
Threshold assessment day! Make sure you have all of your devices working: Power, cadence, heart rate, speed, etc.
[15 min] Warm-up including 3x1 min fast spins starting at the 6 minute mark. 1 min easy spin in between these efforts. After your 3rd fast spin, spin easy until you hit 15 min ride time.
[5 min] Max effort - everything you got!
[10 min] Recovery spin, prepare for 20 min effort.
[20 min] Max effort - start slightly conservative and build as you get closer to the end. Make sure you are able to see your 20 min average's for this effort. If you're lucky enough to live where there's a climb this length, do this test on the climb. When you retest, you'll want to see if you go further and faster up it!
[10 min] Easy spin to cool down.
Stretch for 10-15 minutes post ride.
These rides are meant to serve a few purposes:
1. Added mileage for those who may lack fatigue resistance
2. Active recovery for those who are hitting the priority workouts
3. A day to focus on improving some aspect of cycling technique, skills, etc. (For members, follow one of the training modules in The Cycling Arsenal)
4. Enjoy a mindless ride
5. Just blow off and hang with your buds or your family.
45-60 minutes max. No real hard efforts unless you are chased by a dog.
Although this workout calls for 1:15 in duration, total time will vary based on performance and available time.
10-15 minute warm-up with 3x1 min "openers" in L3/4
- Work interval: 5 min in length at L4 effort levels. Start in low L4 on the first interval and work to progress from there. Cadence will be in the 70's.
- Recovery interval: 5 min and will be in low L2/upper L1 effort levels. Cadence will on upper end of "normal"
- Number of intervals: As many as time allows, or until L4 effort can no longer be maintained. If using HR, go until you "feel" that bigger fall off in effort.
Cool down with easy spinning and stretch well post workout.
HOP-S is our 2 way interactive strength class taught by our expert coaches. It requires minimal equipment and is designed specifically for endurance athletes.
It runs Tuesday and Friday mornings at 5:45am CST. We also offer a minimal core specific class that runs Monday and Thursday at 12pm CST. If you miss a class, they are all recorded and available on demand.
For more info on the class you can visit
To try the class for free, just follow the link above and drop your email in the appropriate box so we can get the pertinent info to you.
Total Time Depends on present fitness. Anywhere from 90 minutes to 3 hours is acceptable.
The goal with the weekend ride is to simply Never Stop Pedaling...if you can control it. This may mean you need to turn over a bigger gear on the downhills. We are looking for a very steady L2 effort, with a few spots in L3 just to keep it interesting.
If outside, the terrain may do this for you. Find a solid climb if you have one and just settle into a rhythm.
But the main goal is to build fatigue resistance through consistent pedaling and increasing the duration of these weekend rides.
Fun cruise working on technique and efficiency is the goal today. We want to keep this endurance (L2) effort.
Every 10-15 min, spend 3-5 min working on an aspect of climbing. Sitting up and back on the saddle and going lower cadence. Standing and working on bike rock and balance. Working each phase of the pedal stroke. Focusing on breathing and staying relaxed. You pick it and work on it. Then go back to fun cruise mode. Keep repeating.
Overall fun ride!
Although this workout calls for 1:15 in duration, total time will vary based on performance and available time. --- 10-15 minute warm-up with 3x1 min "openers" in L3/4 --- - Work interval: 5 min in length at L4 effort levels. Start in mid to low L4 on the first interval and work to progress from there. Cadence will be in the 70's. - Recovery interval: 3 min and will be in low L2/upper L1 effort levels. Cadence will on upper end of "normal" - Number of intervals: Shooting for the same or greater number of intervals as during Hill Climb Simulation 1 workout. --- Cool down with easy spinning and stretch well post workout.