Cycling Climber
Author
Pinnacle Multisports
All plans by this CoachLength
4 Weeks
Plan Specs
cycling indoor intermediate advanced masters time goal power based
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
This plan is a 4 week plan for the regular cyclist who want to improve their overall cycling and increase endurance and power in particular with regard to hills
The plan is based on four 1 hour workouts per week with a long cycle on the Saturday. Monday is a rest day and Friday is for cross training and strength.
The workouts are power based and can be downloaded or directly synced to your smart trainer software.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
7:16 hrs | 3:30 hrs |
|
|
0:30 hrs | 0:30 hrs |
|
|
—— | —— |
|
|
0:30 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7:16 hrs | 3:30 hrs | |
|
|
0:30 hrs | 0:30 hrs | |
|
|
—— | —— | |
|
|
0:30 hrs | 0:30 hrs |
Training Load By Week
Sample Day 1
This Test allows a more accurate prediction of FTP than the more commonly used CP20 and is less stressful on the athlete
When you cannot maintain cadence greater than 70 rpm or power falls stop the test and record your peak power at which you stopped.
Cool down and allow HR to return to around 50% of max HR before stopping.
Warm up, ramp 25w every minute. FTP 75% of MAP Result which can be calculated https://zwifthacks.com/app/map-ftp-calculator/
More info https://www.graemestewart.com/alternative-ftp-prediction/
Sample Day 2
Cadence 80-100 unless otherwise stated
5 min warm up @45% FTP
5 mins endurance @65% FTP
4 x 7 mins high Tempo @ 83% FTP, Cadence 50-60
5 mins endurance recoveries @65% FTP
5 mins cool down @ 45% FTP
Sample Day 3
Cadence 80-100 unless otherwise stated
5 min warm up @ 45% FTP
10 mins endurance @65% FTP
3 x 4:45 mins high Tempo with 15s spikes
10 mins endurance recovery
REPEAT Spikes
5 mins cool down @ 45% FTP
Sample Day 4
Cadence 80-100 unless otherwise stated
5 min warm up @45% FTP
5 mins endurance @65% FTP
4 x 7 mins low Tempo @ 75% FTP, Cadence 50-60
5 mins endurance recoveries @65% FTP
5 mins cool down @ 45% FTP
Sample Day 5
This is not an essential session; add it to your
training if you have the time.
Choose an activity to help develop all-round
fitness and flexibility.
If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.
Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as Swimming, yoga or Pilates, can complement your training well.
Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your training.
Sample Day 5
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS. Or turn to Chapter 13 in The Triathlete's Training Bible.
Sample Day 6
Ride in 1-2 zone, mostly 1 zone. Flat to rolling course. Low to moderate effort--heart rate 1-2 zones. Comfortably high rpm. This may be done indoors but reduce duration by 30 minutes.