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 www.mystoller.com. Enjoy your training!
4x2 min SFR
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.
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.
Endurance paced group ride at zone 2-3. Feel free to push up to zone 5 for short burst lasting 90 seconds or less.
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.
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.