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6 Weeks to Becoming a Stronger Hill Climber! - Advanced

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Nadia Sullivan

All plans by this Coach
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Length

7 Weeks

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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.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

6 Weeks to Becoming a Stronger Hill Climber! - Advanced

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 Advanced plan is for the cyclist who has some experience with longer rides, has maybe done some charity rides, but wants to increase their climbing strength on hills. Weekday rides build up to 90 minutes maximum and weekend rides are up to 3 hours by the end of the 6 weeks.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:47 hrs 3:00 hrs
Day Off x1
—— ——
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:47 hrs 3:00 hrs
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Nadia Sullivan

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.

For more Coaching options see http://www.fascatcoaching.com/compare.html

$39.00 - Buy Now