Improve Your Climbing Ability (Bike+Core, Mobility & Stretching)-All Levels: 8 wks/8-12hrs

Average Weekly Training Hours 11:10
Training Load By Week
Average Weekly Training Hours 11:10
Training Load By Week

This 8-week program is designed to improve your cycling fitness so you can perform at a higher level and is specifically targeted to improve all aspects of your climbing ability. Achieve Performance Training & Coaching has created a training plan to make you a better climber. Developed by experienced coaches and Cat 1 racers, this training plan will improve your aerobic and anaerobic capacity through specific block interval training. The plan also incorporates core workouts, and stretching+foam rolling with a link to video instructions. If you have questions on this program or one-on-one coaching then contact #AchievePTC by visiting http://www.achieveptc.com/.

Sample Day 1
1:30:00
65TSS
1.5hrsAE: SprInts6x15sec+1hrs Z2

15-20min z2/3 WU

6x15sec SPRINTS

1HR Z2

SPRINTS;
PURPOSE:
To develop explosive power. Begin each interval from a dead stop and accelerate as quickly as possible to your maximum speed. Choose a gear that’s difficult but not so much you cannot reach 120-130 rpm by end of the work intervals.

INTENSITY: Power: All out effort. Heart Rate: n/a. Perceived Effort: 10

CADENCE: From a standing start, spin up to 120-130rpm

TERRAIN: Best performed on flat or slight uphill (1-2% grade).

Sample Day 1
0:15:00
Core Stabilization#1

DO EXERCISES IN CIRCUIT FASHION
- Do 1st set of 1st exercise, then right to 1st set of 2nd exercises, right to 1st set of 3rd exercise and then right to 1st set of 4th exercises. Go back to 1st exercise and repeat above as per the number of sets.
FLOOR BRIDGE 3X15
- Lay on back, knees bent 90*, feet flat on floor, draw in belly button, raise hips up counting to 3, lower hips down counting to 3 (tempo of 3-0-3). Repeat
FLOOR PRONE COBRA 3X15
- Lay on stomach, arms along your side, depress shoulder blades (lower down towards butt), raise chest off the ground while turning palms clockwise and to the outside until thumbs point up. Lower back down. No tension in neck or shoulders. 3-0-3 tempo
ISO-PRONE AB (TV STAND) 3X45-60 SEC.
- Lay stomach down, toes on floor, bring elbows underneath chest, raise up your entire body so it's supported by only toes and elbows. Keep back flat and your body like a plank. Breathe and hold for 45 to 60 seconds. If 45 secs is fine then push to 60 secs
SIDE PLANK 3X45 SEC.
- Lay on side, raise upper body and rest on elbow, raise hips until your body is straight like a plank and supported by elbow and ankle. Hold for 45 seconds. If you can not support your body in this position then try supporting from elbow and outside of your knee

http://www.youtube.com/watch?v=5UINAaT5zr8

Sample Day 2
2:00:00
110TSS
2.0 HR Z2

Sample Day 3
1:30:00
80TSS
1.5hrsAE: Z2+2X6X20secLeadouts

1HR Z2 SPIN

2X6X20SEC ON, 10SEC OFF LEADOUTS, 3MIN REST BTW SETS

COOL DOWN: 10 MIN Z1 SPIN

Sample Day 3
0:15:00
Core Stabilization#1

DO EXERCISES IN CIRCUIT FASHION
- Do 1st set of 1st exercise, then right to 1st set of 2nd exercises, right to 1st set of 3rd exercise and then right to 1st set of 4th exercises. Go back to 1st exercise and repeat above as per the number of sets.
FLOOR BRIDGE 3X15
- Lay on back, knees bent 90*, feet flat on floor, draw in belly button, raise hips up counting to 3, lower hips down counting to 3 (tempo of 3-0-3). Repeat
FLOOR PRONE COBRA 3X15
- Lay on stomach, arms along your side, depress shoulder blades (lower down towards butt), raise chest off the ground while turning palms clockwise and to the outside until thumbs point up. Lower back down. No tension in neck or shoulders. 3-0-3 tempo
ISO-PRONE AB (TV STAND) 3X45-60 SEC.
- Lay stomach down, toes on floor, bring elbows underneath chest, raise up your entire body so it's supported by only toes and elbows. Keep back flat and your body like a plank. Breathe and hold for 45 to 60 seconds. If 45 secs is fine then push to 60 secs
SIDE PLANK 3X45 SEC.
- Lay on side, raise upper body and rest on elbow, raise hips until your body is straight like a plank and supported by elbow and ankle. Hold for 45 seconds. If you can not support your body in this position then try supporting from elbow and outside of your knee

Sample Day 4
1:00:00
30TSS
Off or 1 hr Z1

60MIN Z1 Light on the pedals all ride. Supposed to be active recovery.

Sample Day 4
0:30:00
Stretch 30 mins

FOAM ROLLER: CALVES, IT BANDS, QUADS, HAMSTRINGS, TFL, LOWER & UPPER BACK
- Roll each muscles for 1 minute
STATIC STRETCHING:
CALVES, QUADS, HAMSTRINGS, GLUTES, ABS, LOWER BACK, CHEST, LATS, NECK
- 3x10 sec stretch for each muscle