Your First Race : Hill Climb ****NEW**** (Workout Builder format)

Average Weekly Training Hours 09:21
Training Load By Week
Average Weekly Training Hours 09:21
Training Load By Week

The included plan has been converted to Training Peaks structured workout format, called Workout Builder. Not only will you see your individual training targets and zones for each workout through the daily workout e-mail reminders and mobile notifications, but you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app. Now you can quickly get a sense of the entire Workout by taking a look at the visual representation which will show you the individual workout elements like warm up, main set(s) (including interval efforts (based upon your FTP) and cool down. You will no longer have to read through the full narrative and in some cases interpret it and calculate your FTP in order to grasp the task at hand.

Structured workouts built with the Workout Builder can now be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps Virtual Training, RacerMate, Hurts Ergo and more. Simply click “Export” after building and saving your workout and select the proper file format For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

The Hill Climb Race is a lesson in pain and pacing. Hill Climb Racing can be either mass start or time trial style races and usually focus on climbs longer than 10 miles with 5%+ gradients. This means strong legs and lungs ready to pace the climb and get to the top!

This Bicycling magazine, Hunter Allen Hill Climb Race training plan will help you get ready! Let me introduce myself, Hunter Allen, your coach! I have raced in hundreds of hill climb races (and won a few too!) as an amateur and a pro, and coached even more athletes to successful hill climb races.

This plan is for the road cyclist that wants to do a hill clumb race and has between 7-12 hours a week to train. This is a beginner/intermediate plan and the workouts are difficult, challenging and fun and for certain will make sure you are ready.

My 4 week Hill Climb training plan will prepare you ride in the pack, handle the speed and be ready to win! Make sure you following each days training, don't give up. This plan is hard but will make you faster!

To complete this plan you should have 4-6 weeks of "base" training totalling at least 500 miles of riding to ensure you are ready to complete this plan.The plan consists of workouts at various effort levels. It offers wattage, heart rate, and rate of perceived exertion (RPE) options so you can gauge yours effort whether you use a power meter, an HR monitor, or prefer to work out by feel.

Before you start the plan, I suggest you take a quick look at the attached document “Effort Guidelines,” which describes the different training zones. (To download it, click the paper clip in the upper right corner.) Whichever zones you use, these guidelines will help you easily and quickly understand how hard you should be working during a given session. Also attached here are “Workout Guidelines” to help you grasp key training terms.

If you plan on PRINTING this plan, make sure you print it with HIDE "Exercises and Intervals" checked. That way you will just read the description of the workouts. I have attached a screenshot to help you under the paper clip in the upper right hand corner of this box. There is only 1 workout per day, so don't let the 'structured' exercises and intervals confuse you if you see them.

As part of this plan I recommend stretching and light yoga as a recovery tool and I would recommend purchasing my cycling specific yoga video from: www.peakscoachinggroup.com/store

I know you are going to do awesome!!!
Go for it!
Hunter

Sample Day 2
1:30:00
88.4TSS
ENDURANCE & TEMPO 1 x 30 (1:30) 10' WU/CD

A fun ride today and just getting out there to do a little work, sweat some and push yourself. Remember that these are guidelines and to listen to your body as well.

WU: 15 Minutes of easy pedaling, work up into ENDURANCE (Power Z2, HR Z2, RPE 2-3) by end of 15 minute warm-up. Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: Ride with group or alone, focus most time in ENDURANCE (Power Z2, HR Z2, RPE 2-3) as part of ride by completing 1 x 30 minutes effort in TEMPO (Power Z3, HR Z3, RPE 3-4). Focus on "mixing" your spin cadence during the tempo. Terrain: Mixed. Cadence 85 - 105 (80 - 90 in Tempo)
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CD: 10 Minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 3
1:08:00
88.2TSS
VO2 Hill Climbs 3 x 6 (1:08) 20' WU

WU: 20 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: For today’s ride find a course with 3 longer hill climbs with a 4% or steeper grade. With each climb put in a 6 minute effort in your VO2 Max Zone (Power Z5, HR Z5, RPE 6-7). After each effort, ride at low endurance for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling.

Sample Day 4
1:30:00
91.5TSS
SST Hill Climbs 2 x 15 (1:30)

WU: 15 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: SST intervals are part of our continued effort to build and maintain base.Find a long climb (2.5 - 3 miles, 4%+ gradient) and complete 2 x 15 Minute Intervals at SST (Sweet Spot) (Power Z3.5, Heart Rate Z3.5, RPE 4) with 5 minutes recovery in-between.
Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
Cadence: 85 - 105.
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CD: 10 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 5
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

Sample Day 6
2:30:00
146.3TSS
Endurance & TEMPO Hill Climbs 3 x 10 (2:30) 10' WU 5' CD

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Long endurance ride today with at least 3 climbs of 10 minutes or more. You can repeat the same climb if needed. and complete 3 x 15 Minute Intervals at TEMPO (Power Z3, HR Z3, RPE 3-4) with 5 minutes recovery in-between.
Ride all other time at ENDURANCE (Power Z2, HR Z2, RPE 2-3).
Cadence: 85 - 105.
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CD: 5 Minutes at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2)

Sample Day 7
2:15:00
121.1TSS
ENDURANCE Day with FTP Bursts 5 x :20 (2:15) 10' WU

WU: 10 Minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1 minute Fast Pedals to wake up legs
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MS: Today is simple, ride prescribed time at ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105. During the ENDURANCE effort add 5 x 20 second BURSTS at FTP (Functional Threshold Power)/LT (Lactate Threshold) (Power Z4, HR Z4, RPE 4-5) .
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).

Sample Day 9
1:19:00
108TSS
VO2 Hill Climbs 4 x 6 (1:19) 20' WU

WU: 20 minutes working at Endurance (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
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MS: For today’s ride find a course with 3 longer hill climbs with a 4% or steeper grade at least 1.5 miles long. With each climb put in a 6 minute effort in your VO2 Max Zone (Power Z5, HR Z5, RPE 6-7). After each effort, ride at Endurance (Power Z2, HR Z2, RPE 2-3) for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
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CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).