6 Weeks to Becoming a Stronger Hill Climber! - Advanced

Average Weekly Training Hours 07:47
Training Load By Week
Average Weekly Training Hours 07:47
Training Load By Week

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.

Sample Day -13
2:30:00
EN: The Weekend Endurance Ride

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

Sample Day -12
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/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day -9
1:00:00
38.7TSS
Tempo 5 x 6 minutes

5 x 6 minutes ON Tempo (zone 3), 3 minutes OFF
-
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 -5
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 -3
1:00:00
46.2TSS
Muscle Tension Interval 3 x 7 minutes

3 x 7 minutes ON; 3.5 minutes OFF; 
-
Muscle Tension Intervals load your legs with forces similar to those you will encounter on climbs. These intervals are several minute, seated, big-gear, low-cadence efforts.

• These intervals are best done on a stationary trainer with the resistance set to HIGH
• Choose a big gear that is hard to push between a cadence of 40-60 rpms
• This is more of a muscular workout than an aerobic workout. It is not a heart rate-based workout but your HR will go up to Zone 3/Tempo
• Work on pushing with your quads and pulling with your hamstrings—pedal “circles."
• If this aggravates your knees, shift to an easier gear and try to keep your HR up at Tempo instead.

Sample Day 1
2:30:00
98.3TSS
Tempo 4 x 9 minutes

4 x 9 minutes ON (zone 3) 4.5 minutes OFF
-
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 6
1:20:00
51.7TSS
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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