Your First Race : Hill Climb

Average Weekly Training Hours 08:56
Training Load By Week
Average Weekly Training Hours 08:56
Training Load By Week

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
Endurance Ride w/ TEMPO

WU (warm-up): Start your ride with 10 Minutes working into your ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs

MS (main set): Building Endurance today! Once warmed up, ride in your ENDURANCE zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minute TEMPO effort (POWER: Level 3 / HR: Zone 3 / PE: 5-6) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down.

CD (cool down): 10 Minutes of easy spinning

Sample Day 3
1:15:00
VO2Max Hill Intervals Long

WU (warm-up): Start your ride with 20 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS (main set): VO2max Hill Intervals. Find a local climb of 4% or more gradient at least 1.5 miles long. Complete 3 x 6 Minutes in Level 5 - VO2Max (POWER: Level 5 / HR: Zone 5 / PE: 7-8) with 5 minutes rest in-between.

CD (cool down): 15 Minutes

Sample Day 4
1:30:00
CLIMBING - Sweet Spot Intervals (SST)

Sweet Spot is just below your 'threshold'. Really push it, but totally do-able as well.

WU: 15 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: SST CLIMB INTERVALS - Find a long climb (2.5 - 3 miles, 4%+ gradient) and complete 2 x 15 Minute Intervals in the "Sweet Spot" zone (POWER: Level 3.5 / HR Zone 3.5 / PE 6-7) with 5 minutes recovery in-between, Ride all other time in Level 2 ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5).
Terrain: Uphill; Cadence: 85 - 105.

CD: 10-15 Minutes

Sample Day 5
1:00:00
Active Recovery

MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.

Sample Day 6
2:30:00
Climbing Endurance Ride

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Long endurance ride today with at least 3 climbs of 10 minutes or more. You can repeat the same climb if needed. Complete all climbing efforts at the TEMPO LEVEL (POWER: Level 3 / HR: Zone 3 / PE: 5-6). Focus on your pace and breathing! Ride all other time at the ENDURANCE LEVEL (POWER: Level 2 / HR: Zone 2 / PE: 4-5).

CD: 5 Minutes easy spinning

Sample Day 7
2:15:00
Endurance Day w/ BURSTS

WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: Today is simple, ride the prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) 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.

Sample Day 9
1:30:00
VO2Max Hill Intervals Long

WU: 20 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs

MS: VO2max Hill Intervals. Find a local climb of 4% or more gradient at least 1.5 miles long. Complete 4 x 6 Minutes in Level 5 - VO2Max (POWER: Level 5 / HR: Zone 5 / PE: 7-8) with 5 minutes rest in-between.

CD: 15 Minutes