Glory: Hill Strength and Power Sessions
Author
Andrew McDonald
All plans by this CoachLength
6 Weeks
Typical Week
2 Bike
Longest Workout
1:20 hrs
Plan Specs
cycling road cycling beginner intermediate advanced masters weightloss time goal tss based strength
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Summary
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.
Stats
Sample Day 1
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
Sample Day 4
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
Sample Day 8
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
Sample Day 11
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
Sample Day 15
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
Sample Day 18
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
Sample Day 22
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