Glory: Hill Strength and Power Sessions
Author: Andrew McDonald
Length: 6 Weeks
Tags: cycling, road cycling, beginner, intermediate, advanced, masters, tss based, strength
Typical Week: 2 Bike
Longest Workout:
1:20 hrs
Author: Andrew McDonald
Length: 6 Weeks
Tags: cycling, road cycling, beginner, intermediate, advanced, masters, tss based, strength
Typical Week: 2 Bike
Longest Workout:
1:20 hrs
Glory: Hill Strength and Power Sessions
This is a short and focussed Hill Strength programme intended to compliment your existing training plan.
The workouts are of varying intervals designed to develop your cycling strength. These will be performed as seated efforts and only when attacks are prescribed should you work out of the saddle.
The focus should be on quality over quantity; adjust the number of intervals according to your ability and capacity to perform at a high level. There may be times that it is best to skip the session if you arent adequately commited to the workout.
Ensure you have warmed up suitably and recover well between workouts.
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence 70 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 5 times
Recovery fully between intervals
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence 70 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 5 times
Recovery fully between intervals
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 7 times
Recovery fully between intervals
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence 70 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 5 times
Recovery fully between intervals
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 7 times
Recovery fully between intervals
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 7 times
Recovery fully between intervals
Use on a 1 Minute Climb, 5-6% Gradient.
Warm up well.
Seated climb
Low cadence ~60 RPM
Do not attack the hill
Concentrate on muscle contractions
Repeat 7 times
ATTACK OUT OF SADDLE IN LAST 20 METRES OF REP 5 & 7
Recovery fully between intervals
I believe in celebrating effort rather than results. I believe in keeping things simple and helping the Everyday Athlete achieve more.
Expect a more meaningful coaching relationship
Beyond training plans, performance testing and regular feedback, my services include:
- Fatigue Management
- Mental Strength & Wellness
- Race Preparation & Strategy
- Strength & Conditioning
- Practical Skills
- Corporate & Employee Training Plans
- Event Presentations & Social Media Broadcasting