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Everest Cycling Challenge 12 Week Plan with Power + Strength Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Simon Kessler (Simon Says Cycling)

All plans by this Coach
No Ratings

Length

12 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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

“Take on the Everest Challenge with a proven training plan and expert pro tips”


Training plan description: Are you considering the Everest Challenge which requires 29,029 feet of elevation gain on the same climb (Strava segment)? Are you unsure what kind of training will get you ready for this big climbing challenge? Having recently completed the Everest Challenge myself here in Boulder, Colorado (15 times up Flagstaff Mountain "Super Flag"), I know first hand what it takes in terms of training, planning, nutrition, equipment, and support. In this plan, I provide you with the training you need and my best tips for the big day.


This training plan will improve your endurance and climbing ability significantly in just 12 weeks. Weekday rides are between 1-2 hours while weekends are reserved for longer rides. Specific training targeting climbing (or indoor climbing simulation) and training at the intensity for the challenge are scheduled as well as specific nutritional strategies while training to improve your fat-burning ability and endurance. Simulation rides of 50-70% of Everest's elevation are planned for the final 4 weeks of the plan to prepare your body and mind optimally. A strength and core training plan is provided to strengthen your back, knees, and legs for the challenge. The plan provides additional tips and recommendations in the final weeks and for the big day. The plan ends at the end of the 12 weeks with your Everest Challenge (on the weekend of week 12). before starting this plan you should have a good level of fitness and be training 6+ hours per week consistently.


The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your training device (Garmin, Wahoo) and directly to Zwift.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in the road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com


Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the latest Workout Builder - offering you more precise training with your personalized power intensities automatically displayed for each session

Your day's training session appears automatically each day on your Garmin or Wahoo device and in Zwift in your "training" folder

Strength and core training plan included


Additional instruction and coaching via our client-only FB group



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
12:18 hrs 15:00 hrs
—— ——
0:16 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
12:18 hrs 15:00 hrs
—— ——
0:16 hrs 0:25 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Sample Day 1

0:25:00
Strength & Core Program

Perform the following exercises 1-2 times/week. You can move the session to another day.

This routine is designed to be done at home with kettlebells or dumbbells.

Start out light and conservative with no weight or light weight. It's easy to injure yourself if you add weight too soon or your form is not good.

See videos below for exercise form. Increase the weight as you become stronger.

A good time to do the strength routine is after an easier ride or after a good warm-up (10 + minutes of trainer, jogging, light stretching).

You can perform the exercises as a circuit (optional). Recover +- 1 minute between exercises. Increase recovery time as you add weight and push harder (for legs).

Exercises

Squats (goblet box): 3 sets of 8-10 reps
Go down to just below 90 degree leg bend.
Video: https://youtu.be/bfEntuWR9po

Deadlift: 3 sets of 8-10 reps
Video: https://youtu.be/ev5Bx5a_mss

Plank: 1 x 1+ minute. Video: https://youtu.be/64SmhiH0Xxg

Side plank: 1 x 30 sec+ each side.
Video: https://youtu.be/eo5Kt2YDyKI

Bicycle crunch: 1 x 15+ (max): https://youtu.be/_vWNnODwF5w

Single leg hip thrust: 2 sets of 8-10 reps each leg
video - https://youtu.be/3KKVWOATE-Q

Hip bands: 10-20 each side (see video for exercises)
Video: https://youtu.be/RBO9FsZn11Q

Renagade row + pushup: 2 sets of 8 reps each side. Video: https://youtu.be/i8VL6OjVlCY

___________________________________________

Progression (after 4-6+ sessions/2-3 weeks)

Squats - reduce reps to 5-6 and increase weight. Go down to just below 90 degree leg bend. Video: https://youtu.be/wND9m_rhcQ8

Deadlift - switch to or alternate with single leg deadlift (3 x 8 each side) https://youtu.be/IlOrGu1qzWs

Hip thrust - switch to kettle bell hip thrust
video - https://youtu.be/UrmwWL1oqKk

Sample Day 2

1:28:00
80.3TSS
Tempo Intervals

Training goals: To improve your threshold (FTP) and time trial ability.

Main Intervals: Long intervals at a sustained effort. These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer. Gear/cadence selection is whatever feels best to you. No cadence guidelines are given for this session.
Setting up one screen with “current lap average power” may help you say focused and monitor your effort in realtime.

Nutrition: You are burning lots of carbohydrates so make sure you fuel up well before training and also during the session with easy to assimilate carbohydrates.

Smart trainer: This session works well on ERG mode. You can shorten the warm-up and warm-down (optional).

Sample Day 3

1:05:00
55.6TSS
Big Gear

Training goals: To improve your ability to produce high torque, improve climbing and muscle strength.

Main Intervals: High torque intervals at a very low cadence. Ride holding on the hoods or top of the bars seated. Stay relaxed.

Stop if you have any knee or other pain or increase the cadence. Remember to spin a high cadence to warm-down.

These intervals can be performed on a steady uphill, on flat or rolling terrain or indoors with a smart trainer.

Smart trainer: This session works well on ERG mode or you can use Slope mode (take off ERG mode). You can shorten the warm-up and warm-down (optional).

Sample Day 4

2:00:00
84.5TSS
Endurance Ride (Zone 2)

Time in the saddle at a moderate intensity. It should feel quite easy first then fatiguing after a few hours. 

Aim to ride mostly in Zone 2 power (60%+ of the ride). Avoid going over 80% of your max heart rate at all times. Keep your cadence over 85 rpm on the flat roads or indoors.

This can start in a fasted state (for morning rides). Always bring food with you.

Sample Day 6

2:30:00
120.3TSS
Big gear high cadence alternating

Alternating big gear/low cadence with higher cadence riding. Stop if you have any knee or other pain or increase the cadence. Optional nutrition strategy: limit your carbohydrate intake to train your ability to use your body's fat as fuel. For example if done in the morning start the ride in a fasted state or have some fat/protein for breakfast (e.g. eggs, bullet proof coffee, spoon of nut butter, MCT oil etc.). Always bring backup food with you. You can start adding some carbs if/when needed (0-20 grams/hr).

Sample Day 7

3:00:00
126.8TSS
Endurance Ride (Zone 2)

Time in the saddle at a moderate intensity. It should feel quite easy first then fatiguing after a few hours. 

Aim to ride mostly in Zone 2 power (60%+ of the ride). Avoid going over 80% of your max heart rate at all times. Keep your cadence over 85 rpm on the flat roads or indoors.

This can start in a fasted state (for morning rides). Always bring food with you.

Sample Day 8

0:25:00
Strength & Core Program

Perform the following exercises 1-2 times/week. You can move the session to another day.

This routine is designed to be done at home with kettlebells or dumbbells.

Start out light and conservative with no weight or light weight. It's easy to injure yourself if you add weight too soon or your form is not good.

See videos below for exercise form. Increase the weight as you become stronger.

A good time to do the strength routine is after an easier ride or after a good warm-up (10 + minutes of trainer, jogging, light stretching).

You can perform the exercises as a circuit (optional). Recover +- 1 minute between exercises. Increase recovery time as you add weight and push harder (for legs).

Exercises

Squats (goblet box): 3 sets of 8-10 reps
Go down to just below 90 degree leg bend.
Video: https://youtu.be/bfEntuWR9po

Deadlift: 3 sets of 8-10 reps
Video: https://youtu.be/ev5Bx5a_mss

Plank: 1 x 1+ minute. Video: https://youtu.be/64SmhiH0Xxg

Side plank: 1 x 30 sec+ each side.
Video: https://youtu.be/eo5Kt2YDyKI

Bicycle crunch: 1 x 15+ (max): https://youtu.be/_vWNnODwF5w

Single leg hip thrust: 2 sets of 8-10 reps each leg
video - https://youtu.be/3KKVWOATE-Q

Hip bands: 10-20 each side (see video for exercises)
Video: https://youtu.be/RBO9FsZn11Q

Renagade row + pushup: 2 sets of 8 reps each side. Video: https://youtu.be/i8VL6OjVlCY

___________________________________________

Progression (after 4-6+ sessions/2-3 weeks)

Squats - reduce reps to 5-6 and increase weight. Go down to just below 90 degree leg bend. Video: https://youtu.be/wND9m_rhcQ8

Deadlift - switch to or alternate with single leg deadlift (3 x 8 each side) https://youtu.be/IlOrGu1qzWs

Hip thrust - switch to kettle bell hip thrust
video - https://youtu.be/UrmwWL1oqKk

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