Hill Climb Time Trial Race or Strava Record Plan: 6 Weeks To Peak Form!

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

2 Day Off, 6 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling time trialing intermediate advanced masters power based tss based

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.

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

“Smash your Uphill Strava Time or Peak for a Hill Climb Time Trial race!”


Training plan description: Do you want to break a personal high climb record or prepare for an upcoming hill climb time trial race where you want to compete at your very best? This training plan has been specifically designed to prepare you for a hill climb time trial style effort of between 10-30 minutes in duration. Whether you live where there are no hills or in the mountains, this plan will work for you.


The plan is flexible and you can move days around and also extend the duration of rides if you are accustomed to doing more hours. You can also do the plan mostly indoors.


This plan is designed with an initial 2 weeks of threshold improvement training. The final 4 weeks' focus is to increase your VO2 max and perform specific race simulation training. You should have a good level of fitness starting this plan and be accustomed to cycling at least 5-6 hours a week on average.


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 Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.


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

Mental preparation audio included

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 Garmin, Wahoo, Zwift, TrainerRoad, and more.

Weekend group ride option

Additional instruction and coaching via our client-only FB group

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:51

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

Back to Plan Details

Sample Day 1

1:16:00
83.6TSS
Sub Threshold

Sub Threshold intervals also know as "sweetspot" intervals are "somewhat hard" upper tempo intervals. The goal is to complete all intervals at a similar power and pace.

These intervals are best performed uphill. If that's not an option for you then on a flat road or indoors on a smart trainer will work well. Cadence is whichever feels best to you. No cadence guidelines are prescribed for this session.

Focus on riding in a similar way you would climb your hill climb time trial race. For example, climbing cadence, alternating seated /  out-the-saddle, deep and relaxed breathing.

Sample Day 2

1:25:00
87TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Ensure you are well fueled up for this ride and bring some easy to assimilate carbohydrates that you can take on during the ride. It's common to feel your energy dropping in the second half. To avoid this, keep the carbohydrates coming.

Sample Day 3

1:31:00
103.2TSS
Threshold

Threshold intervals also "hard" and require lots of concentration and motivation. You are burning lots of carbohydrates so fuel up well before and during with carbohydrates. 

These intervals are best performed uphill. If that's not an option for you then on a flat road or indoors on a smart trainer will work well. Cadence is whichever feels best to you. No cadence guidelines are prescribed for this session.

Focus on riding in a similar way you would climb your hill climb time trial race. For example, climbing cadence, alternating seated /  out-the-saddle, deep and relaxed breathing.

Sample Day 5

1:36:00
111.7TSS
Sub Threshold

Sub Threshold intervals also know as "sweetspot" intervals are "somewhat hard" upper tempo intervals. The goal is to complete all intervals at a similar power and pace.

These intervals are best performed uphill. If that's not an option for you then on a flat road or indoors on a smart trainer will work well. Cadence is whichever feels best to you. No cadence guidelines are prescribed for this session.

Focus on riding in a similar way you would climb your hill climb time trial race. For example, climbing cadence, alternating seated /  out-the-saddle, deep and relaxed breathing.

Sample Day 6

2:30:00
84.1TSS
Endurance

Ride at an easy/moderate intensity. Avoid going hard. This can be in a fasted state (for morning rides). Avoid going hard.

Sample Day 8

1:31:00
103.2TSS
Threshold

Threshold intervals also "hard" and require lots of concentration and motivation. You are burning lots of carbohydrates so fuel up well before and during with carbohydrates. 

These intervals are best performed uphill. If that's not an option for you then on a flat road or indoors on a smart trainer will work well. Cadence is whichever feels best to you. No cadence guidelines are prescribed for this session.

Focus on riding in a similar way you would climb your hill climb time trial race. For example, climbing cadence, alternating seated /  out-the-saddle, deep and relaxed breathing.

Sample Day 9

1:25:00
87TSS
Tempo Big Gear

A long big gear interval to improve your muscular endurance and muscular strength. The pace may not feel hard at first but by the end, it should feel quite hard. Pick a course with no stops on a flat course or a rolling course where you can still pedal on the downhills. You can also ride up a long climb or indoors on a smart trainer. Please note of cadence range for big gear and also post big gear focusing on spinning. 

If you experience any knee pain increase your cadence. If it continues then stop the big gear interval for the day and ride at a moderate pace. 

Switch up body positions from holding on the top, hoods, in the drops, and occasionally out-the-saddle.

Ensure you are well fueled up for this ride and bring some easy to assimilate carbohydrates that you can take on during the ride. It's common to feel your energy dropping in the second half. To avoid this, keep the carbohydrates coming.

Hill Climb Time Trial Race or Strava Record Plan: 6 Weeks To Peak Form!

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