6 Weeks to Becoming a Stronger Hill Climber! - Basic

Average Weekly Training Hours 05:40
Training Load By Week
Average Weekly Training Hours 05:40
Training Load By Week

6 Weeks to Becoming a Stronger Hill Climber! - Basic

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 riding some Tempo intervals during the week so you can tackle hills on the weekends. There's also cadence work in here to help you improve your pedaling power and aerobic efficiency, plus tips for how to make the most out of all those gears on your bike. And because we only get faster when we let our bodies recover properly, there's rest days and 60 days of FREE YogaGlo to help you stay healthy!

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 a heart rate measuring device. A bike computer with cadence is ideal but you can count pedal strokes & do some math if you prefer.

If you have an advanced training device like a Garmin 520 bike computer or other TrainingPeaks compatible device or app, you can export the workouts to your training device & make sure you're riding at just the right effort to get the most out of your training (please see TrainingPeaks for a complete list of compatible devices and apps as it is often updated). Plus there's coupon codes for 30 days of FREE Premium TrainingPeaks membership to give you access to in-depth views of your training data after you've uploaded it post-workout.

This Basic plan is for the cyclist who may not have a lot of miles under their belt yet, might be training for their first charity ride, or has started riding more to increase their fitness. Weekday rides build up to 70 minutes maximum with the option of 2 days off the bike during the week and weekend rides are up to 2.5 hours by the end of the 6 weeks.

Sample Day 1
1:00:00
42.3TSS
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 2
1:00:00
38.3TSS
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/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 5
1:45:00
EN: The Weekend Endurance Ride

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

Sample Day 6
1:30:00
58.3TSS
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 8
1:00:00
44.9TSS
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 8-10 Stomps.

Sample Day 9
1:00:00
38.3TSS
Tempo 4 x 4 minutes

4 x 4 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

Sample Day 13
1:30:00
58.3TSS
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

Nadia Sullivan
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FasCat Coaching

USA Cycling Coach, USA Triathlon Coach, Serotta & Retul Certified Bike Fit Specialist

Monthly Personalized Coaching-Silver: includes a premium TP.com account, Monthly training plan, weekly data review, limited phone (1x per month)/email (1x per week) communication-Gold: includes a premium TP.com account, Weekly training plan, power file review as uploaded & unlimited phone/email communication.

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