Road cycling training plan "Climbing Monsters" 12 wks, 35+ Level A Experienced Rider

Average Weekly Training Hours 12:55
Training Load By Week
Average Weekly Training Hours 12:55
Training Load By Week




Do you have an addiction to roads that go up?


This plan will satisfy your cravings for climbs while preparing you to conquer them in style


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




"It never gets easy, you only get faster!” Greg Lemond


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 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.




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Sample Day 2
1:30:00
65TSS
Easy Spin/Small ring only (power)

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.

Sample Day 4
1:30:00
53.3TSS
Slow Fluid Rotations SFR (power)

6x2 min SFR

Sample Day 5
0:45:00
X-Train

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.

Sample Day 6
1:45:00
70.9TSS
Endurance Rollers Seated (power)

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.

Sample Day 7
2:45:00
155.5TSS
Alternating Tempo, 20 minutes, CP45-60 (Power)

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.

Sample Day 9
1:55:00
74.4TSS
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.

Sample Day 10
2:45:00
128.9TSS
Slow burn+climb (Power)

Zone 2 @ 80-85 rpm's avg with 5 miles of mild climbing.

Roger Rilling
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Stoller

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.