Climb Fast - Beginner - 8 Weeks

Average Weekly Training Hours 07:28
Training Load By Week
Average Weekly Training Hours 07:28
Training Load By Week

Sick of getting dropped by your mates on climbs? Convinced they have a motor in their bike? Then look no further. This is a program designed to help you crack your strava times and drop your mates on the local climbs. They do not require you to have a power meter or even a heart rate monitor. Every session has a very simple guide using a rate of perceived effort. No session is longer than an hour and a half and is ideal for long time and experienced riders but maybe first time racers. Program contains

- 8 weeks of training designed to help you climb faster
- Efforts progress incrementally in difficulty to push your boundaries
- Less than 8 hours of riding time per week
- Sleep in Sunday's ;)
- Core strength guides
- Built in recovery week
- Variety of sessions to keep you engaged.

Sample Day 1
1:30:00
24.85mi
60.3TSS
3 x Hill Repeats

Find a local climb that you think will last 8 minutes. Ride out to the climb and ride three repeats. I'm not too worried about cadence here, just ride as you normally would. We aren't trying to smash your PB here. The session is as follows:

1st Repeat
Progression effort, start the climb at a comfortable pace, and every two minutes, push a little bit harder until and only in the last two minutes should you feel like your going as hard as you could.

Descend the climb and ride easy for 6 min

2nd Repeat
This is a threshold effort, it is the same difficulty as the middle part of the previous effort. You're breathing should be regular, but you would have difficulty holding a conversation. It should feel like a 6 out of 10 effort.

Descend the climb and ride easy for 6 min

3rd Repeat
This is very much like the last one, but in the last two minutes go as hard as you can go.

Go to coffee, you've earned one!

Sample Day 8
1:30:00
24.85mi
78TSS
4 x Hill Repeats

Find a local climb that you think will last 8 minutes. Ride out to the climb and ride three repeats. I'm not too worried about cadence here, just ride as you normally would. We aren't trying to smash your PB here. The session is as follows:

1st Repeat
This is a threshold effort, it is the same difficulty as the middle part of the previous effort. You're breathing should be regular, but you would have difficulty holding a conversation. It should feel like a 6 out of 10 effort.

2nd Repeat
Progression effort, start the climb at a comfortable pace, and every two minutes, push a little bit harder until and only in the last two minutes should you feel like your going as hard as you could.

Descend the climb and ride easy for 6 min

3rd Repeat
This is a threshold effort, it is the same difficulty as the middle part of the previous effort. You're breathing should be regular, but you would have difficulty holding a conversation. It should feel like a 6 out of 10 effort.

Descend the climb and ride easy for 6 min

4th Repeat
This is very much like the last one, but in the last two minutes go as hard as you can go.

Go to coffee, you've

Sample Day 11
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 18
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 20
0:30:00
30TSS
Optional: Core Strength

Doing some core strength work will do your climbing. There are a wide array of resources out there on the interwebs. Yoga and pilates are also fantastic activities to pursue. I've included some useful links below.

https://www.youtube.com/watch?v=tVeHIDTy6MA

https://www.youtube.com/watch?v=8ic0URFZrzw

https://www.youtube.com/watch?v=d_nzO_bm05s

https://www.youtube.com/watch?v=2mROpewU414

The one thing I will say is to not try and copy some of the advanced exercises you may see the pros doing. Start with the basics, do them well and go from there. My athletes normally get an assessment from a strength and conditioning coach and then work off an individualised program. If you feel like going down that path, ask around and find someone in your area.

Sample Day 22
1:30:00
24.85mi
40TSS
Easy Recovery Ride

Anywhere between 1 and 2 hrs is fine, keep it easy and social! :)

Sample Day 25
0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.