Are you a seasoned rider looking to prepare yourself for larger climbs or a tough cycling tour? Well you have come to the right place...This program will get you ready for the largest climbs you can find plus will give you the endurance needed to link a few hard days together so you can enjoy multiple day events and stay with the best riders. You should be an experienced rider to fully enjoy this training program. You will need 14-16 hrs to train weekly in order to get the most out of this program. Have fun!
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
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.
6x2 min SFR