Venus de Miles 6 Week Hill Master! - Intermediate

Average Weekly Training Hours 07:15
Training Load By Week
Average Weekly Training Hours 07:15
Training Load By Week

Venus de Miles 6 Week Hill Master! Don't make the mountain your enemy, build the strength and endurance to beat it! This 6-week plan will have you gradually building up the time and efforts on the bike across 4 weeks, then you'll have some extra recovery in week 5 so you can test your climbing legs in week 6! There's a lot of on-bike strength work with Muscle Tension Intervals and hilly rides. You'll be working up to Tempo on the bike and tackling hills on the weekends. There's also cadence work in here to help you improve your pedaling efficiency which will make a big difference on rolling hills! And because we only get faster when we let our body recovery, there's rest days and recovery techniques like Yoga and foam rolling with videos to keep you on track. You can ride the workouts in this plan using a heart rate monitor, or you can use Rate of Perceived Exertion if you don't have heart rate. A bike computer with cadence is also handy but you can count pedal strokes & do some math if you prefer. Then all you need is a clock and some time to ride! This Intermediate plan is for the rider who has about 1-1.2 hours to ride during the week and about 2.5 hours on weekends. It assumes you've already been riding this season and are now set to increase your saddle time. This plan is for the rider who has ventured beyond the bike paths and into some rides with friends or maybe even a local club.is at home riding in traffic and groups. You have some solid aerobic fitness already from doing charity rides in the past or maybe from running half or full marathons but now you want to work up to riding up to 100 miles!

Sample Day 2
1:00:00
33.9TSS
ST: Big Gear Stomps

On a flat road, Spin bike, or indoor trainer, ride at a steady Zone 2 (RPE 2-3). Every 5min, do a 20sec seated sprint in a big gear that only allows 50-60rpm. Do 6-8 Stomps.

Sample Day 3
1:00:00
71.4TSS
Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedaling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 4
1:00:00
33.9TSS
ST: Big Gear Stomps

On a flat road, Spin bike, or indoor trainer, ride at a steady Zone 2 (RPE 2-3). Every 5min, do a 20sec seated sprint in a big gear that only allows 50-60rpm. Do 6-8 Stomps.

Sample Day 6
2:00:00
EN: The Weekend Endurance Ride

Focus on the duration and ride primarily in zone 2-3. Keep it aerobic & fun!

Sample Day 7
1:30:00
71.4TSS
Endurance Zone 2

Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedaling (avoid prolonged downhill sections and sustained climbs)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 9
1:00:00
35.4TSS
ST: Big Gear Stomps

On a flat road, Spin bike, or indoor trainer, ride at a steady Zone 2 (RPE 2-3). Every 5min, do a 20sec seated sprint in a big gear that only allows 50-60rpm. Do 8-10 Stomps.

Sample Day 10
1:00:00
28.3TSS
Tempo 4 x 5 minutes

4 x 5 minutes ON Tempo (zone 3), 3 minutes OFF
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Perform the Intervals by riding between 84-94% of your threshold Heart Rate. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
RPE 3-4 out of 10

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.