Getting fast on CLIMB

Author

Giacomo Notari

All plans by this Coach

Length

7 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters power based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

7weeks training program for improve your climbing ability.
The program includes 2 FTP test, one in the first week and one at the end of the program.
During the 7weeks you will work on spikes, strength, variation of speed, FTP

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:33

Giacomo Notari

NG Training - The science of cycling

2017-2018 Coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

Sample Day 1

1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 3

1:56:00
100.9TSS
2h climb + spike

Warm-up for 15' and then ride for 15' @Z2 pace. Recover for 5' and then start the core of the training.Do 3x12' climb doing 3'30" @Z3 - 30" @Z5
Recovery 15' in between efforts.
Cool-down for 15'

Sample Day 4

1:30:00
44.91TSS
90' easy ride - AR

Today is a recovery ride.
Ride smoothly and easily

Sample Day 6

1:20:00
42.1TSS
1h20' easy ride

Ride easy and do 5x1' fast pedaling @Z4 at 100-105rpm recovering for 2' in between intervals

Sample Day 7

2:05:36
129.7TSS
FTP Test

20' warm-up
3x 1' @FTP at 100-105rpm - REC 1'
10' easy
5' all-out on climb
15-20' easy
20' all-out on climb
15' easy
3x 12" SPRINT starting from 20-30-35km/h - REC 3'
15' easy
10' cool-down

Sample Day 9

1:56:00
100.9TSS
2h climb + spike

Warm-up for 15' and then ride for 15' @Z2 pace. Recover for 5' and then start the core of the training.Do 3x12' climb doing 3'30" @Z3 - 30" @Z5
Recovery 15' in between efforts.
Cool-down for 15'

Sample Day 10

1:46:00
86.8TSS
1h45' TEMPO

Warm-up for 20' and then do 3x1' fast pedaling @Z4 at 100-105rpm, recovering 1' in between efforts. Then ride easy for 5' before start 2x20' @Z3 at 95-100rpm in flat/rolling. Recovery 10' in between tempo intervals.
cool-down for 15'

Getting fast on CLIMB

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