Base Period/Climbing with ease 12 wks, Beginner by Stoller

Average Weekly Training Hours 08:33
Training Load By Week
Average Weekly Training Hours 08:33
Training Load By Week

Are you craving the enjoyment of riding the largest climbs around!? Tired of hearing about your buddy's "Epic Strava Sections"!? Take charge! Start a little bragging of your own with this 12 week program that will get you enjoying the high mountains in no time. This program will get you ready for the large climbs around you while keeping you fresh enough to win a few city limit sign sprints. You should have a clean bill of health and about a year of experience on your bike going into this training plan. You will want to set aside 8-10hrs a week to make the most of this plan. We highly advise concentrating on being consistent through your training, doing a little each day is going to be far more productive than loading up your weekends. Have fun and remember to reach out to us with any questions at Enjoy your training!

Sample Day 2
Easy Spin/Small ring only

Sample Day 4
Slow Fluid Rotations (SFR)

4x2 min SFR

Sample Day 5
Easy Spin/Small ring only

This ride will help ease the pains of harder rides. Take joy in the simplicity of this workout as it plays a key role in your overall training. Put your bike into an easy gear usually using your small ring, spin at 90-95 rpm .

Enjoy your ride.

Sample Day 6
Endurance Rollers Seated

Ride primarily at 1-3 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 7
Group Ride

Endurance paced group ride at zone 2-3. Feel free to push up to zone 5 for short burst lasting 90 seconds or less.

Sample Day 9
Small ring ride with spikes every 6-8 minutes

In your small ring get a good 15-20 minute warm-up in then do the following:
Every 6-8 minutes do one minute at an 100-110% of your FTP. The interval can be on a climb or on the flats as long as the target power is reached.
Leave 15 minutes at the end of the ride for a cool down.

Sample Day 10
Mild Climb Repeats

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.

Roger Rilling

Creating a training club that allows members to explore their passion for their sport, while obtaining new levels of health and fitness through customized hands on training.

At Stoller we offer training membership plans for riders of all ages and experience levels. Training plans are customized to each rider's goals and desires. Our training plans also include weekly interval group rides, monthly group endurance rides and support at events throughout the year.

For more info, call 661.496.2758