Road Cycling - Improving your Climbing - 4 week

Author

Dave Lawson

All plans by this Coach

Length

4 Weeks

Typical Week

12 Bike, 3 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate advanced masters hr based pace based

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Summary

This plan has been designed for riders who want to begin working on improving their climbing performance.

It provides a selection of 4 weekly sessions that will help you to build your force output, endurance and tolerance to fatigue.

It is suitable for all abilities, and will give you an excellent foundation to continue your climbing improvements with our 8 and 12 week plans.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:06

Dave Lawson

Pure Performance Coaching UK

I am passionate about helping athletes of all levels reach their performance goals. I am a British Cycling Level 3 Coach, UKSCA Strength and conditioning Coach, HSA Sports Nutrition Advisor, UKAD Accredited Advisor. Pure Performance offers:

  • 1-1 MTB and Cycling Performance Coaching
  • Group MTB Coaching
  • Group Road Coaching
  • Injury Rehabilitation
  • Dietary and Nutritional Advice
  • Strength and Conditioning

Pure Performance is passionate about helping all athletes achieve their goals.

Back to Plan Details

Sample Day 1

0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 1

0:30:00
20 minute FTP test

- Ride as hard as you can for 30 mins without dipping in performance.

- After the first 10 mins, start your computer. This will record your average heart rate for the remaining 20 mins.

- Aim for a cadence of 90-100 rpm throughout the test. This is important as it will ensure the test result is relevant the next time you complete it.

- Stop the computer at the end of the 20 minute block. Make a note of your average heart rate during this time.

Sample Day 1

0:15:00
Cool Down 2

Gradually decrease you pedalling rpm to around 50-60rpm. Don't put force through your legs now, keep them relaxed and ensure your heart rate gradually reduces. Reflect on how you felt during the ride and take on any drink as required.

Sample Day 3

0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Sample Day 3

1:30:00
Threshold under/overs

After your warm up complete the following. Over efforts should be 110% and under efforts should be 90%:

- 1 minute under effort

- 1 minute over effort

- 1 minute under effort

- 1 minute over effort

- 1 minute under effort

- 1 minute over effort

- 1 minute under effort

- 1 minute over effort

- 1 minute under effort

- 1 minute over effort

- 5 minutes recovery spinning

Repeat the above 4 times.

Sample Day 3

0:15:00
Cool Down 2

Gradually decrease you pedalling rpm to around 50-60rpm. Don't put force through your legs now, keep them relaxed and ensure your heart rate gradually reduces. Reflect on how you felt during the ride and take on any drink as required.

Sample Day 5

0:15:00
Warm up 1

Spend 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually.

Road Cycling - Improving your Climbing - 4 week

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