Just how many climbing PR’s can you manage in one day!? We want to know just as much as you do so we have created a training plan to find out! You can thank us later. For now, polish up your lightest bike because you are going climbing. This plan will focus primarily on your climbing skills and endurance. We encourage you to use this plan after a successful build period as you start to pursue your top form
To some these words are daunting, to you, these words are inspirational. As a cyclist, you like a challenge, you like to push and you certainly want to go faster!
This plan has been prepared for experienced riders over 50 that have the desire to climb. Through the course of this training program you will be challenged, pushed and rewarded with a new level of fitness perfect to apply to your next big event.
Time to give your small ring a little love. Spin your legs in your small ring all day, concentrating on staying smooth and keeping the rpm's above 92.
6x2 min SFR
Your choice of cross training preferably core based. We suggest using Triggerpoint (https://www.tptherapy.com/) rollers in order to get a good core workout in while stretching and flushing out any sore spots.
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Alternating Tempo: On a flat road, Warm up well. Once warmed-up ride 18 minutes, alternating from CP60/100 FTP to CP45/110 FTP every 6 minutes. 85-100 rpm.
CP=Critical Power: The amount of time you can maintain at a given intensity. Example, CP60 would be the max effort you could maintain for 60 minutes.
After a good warm up climb a mild 8-15 minute climb with a grade between 3-5% in a comfortable gear in zone 3 to low zone 4. We are looking for a steady pace not a hard pace.
Zone 2 @ 80-85 rpm's avg with 5 miles of mild climbing.