Your First Hill Climb Race 4 Weeks

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

4 Weeks

Typical Week

7 Bike, 1 Other

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based hr based tss based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.



YOUR SHORTCUT TO FAST Peaks Coaching Group

Your First Hill Climb Race 4 Weeks is a 4 week plan designed for the Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 9:50-12:15 hours per week. You will need to be able to devote between 4:45-6 hours to training on your weekends.

The Hill Climb Race is a lesson in pain and pacing. Hill Climb Racing can be either mass start or time trial style races and usually focus on climbs longer than 10 miles with 5%+ gradients. This means strong legs and lungs ready to pace the climb and get to the top!

To complete this plan you should have 4-6 weeks of "base" training totaling at least 500 miles of riding to ensure you are ready to complete this plan.

My Hill Climb training plan will help prepare you to compete!

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a Peaks Coaching Group Training Plan
All plans are backed by Peaks Coaching Group’s 100% Money Back Guarantee...
• Most are designed and written by Hunter Allen, one of the world’s leading experts on power training...
Exclusive Membership to our private PCG Training Plan Facebook Group...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...
Learn More

Questions:
How to Select a PCG (Pre-Built) Training Plan

See all of our Training Plans

Still have questions? E-mail Hunter Allen




PCG image




Custom Coaching for Cyclists & Endurance Athletes • Epic Cycling Camps •

Pre-Built Training Plans • Custom Training Plans • Shop the PCG Store •

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:21

Back to Plan Details

Sample Day 1

1:30:00
88.4TSS
ENDURANCE & TEMPO 1 x 30 (1:30) 10' WU/CD

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
------
MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by completing 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
------
CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 2

1:08:00
88.2TSS
VO2 Hill Climbs 3 x 6 (1:08) 20' WU

WU: 20 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: For today’s ride find a course with 3 longer hill climbs with a 4% or steeper grade. With each climb put in a 6 minute effort in your VO2 Max Zone (Power Z5, HR Z5, RPE 6-7). After each effort, ride at low endurance for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
--------
CD: 15 minutes of easy pedaling.

Sample Day 3

1:30:00
91.5TSS
SST Hill Climbs 2 x 15 (1:30)

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: SST intervals are part of our continued effort to build and maintain base.Find a long climb (2.5 - 3 miles, 4%+ gradient) and complete 2 x 15 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between.
Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
Cadence: 85 - 105.
------
CD: 10 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 4

1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 5

2:30:00
146.3TSS
Endurance & TEMPO Hill Climbs 3 x 10 (2:30) 10' WU 5' CD

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Long endurance ride today with at least 3 climbs of 10 minutes or more. You can repeat the same climb if needed. and complete 3 x 15 Minute Intervals at TEMPO (Power Z3, HR Z3, RPE 3-4) with 5 minutes recovery in-between.
Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
Cadence: 85 - 105.
------
CD: 5 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 6

2:15:00
121.1TSS
ENDURANCE Day with FTP Bursts 5 x :20 (2:15) 10' WU

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
------
MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. During the ENDURANCE effort add 5 x 20 second BURSTS at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) .
------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 8

1:19:00
108TSS
VO2 Hill Climbs 4 x 6 (1:19) 20' WU

WU: 20 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
-------
MS: For today’s ride find a course with 3 longer hill climbs with a 4% or steeper grade at least 1.5 miles long. With each climb put in a 6 minute effort in your VO2 Max Zone (Power Z5, HR Z5, RPE 6-7). After each effort, ride at Endurance (Power Z2, HR Z2, RPE 2-3) for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
--------
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Your First Hill Climb Race 4 Weeks

$24.95 - Buy Now