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Road Cycling - Improving your Climbing - 4 week

Author

Dave Lawson

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:06 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:06 hrs 3:00 hrs
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Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dave Lawson

Pure Performance Coaching UK

Here at Pure Performance Coaching, we are passionate about helping improve performance in an individual, athlete centred way.

We won't baffle you with endless science or cut and paste training. We treat every athlete as an individual and instead of telling you 'what' to do, we work with you to understand 'why' you are doing it and help support you in achieving your training goals.

No matter what your targets, we are with you all through the process.

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.

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