Solvang Century Tune-Up by Stoller

Average Weekly Training Hours 10:45
Training Load By Week
Average Weekly Training Hours 10:45
Training Load By Week

Welcome to the Solvang Century Tune-Up plan by Stoller (www.mystoller.com). The purpose of this 4 wk training plan is to help you get the most out of your ride in Solvang. On your journey you will be introduced to the benefits of periodization training plus gain a solid boost in your performance. Concentrated work will be placed on getting you ready for the short but sometimes painful, rolling climbs around Solvang. Although this plan is geared more towards the century ride it will be a good guide for all events. This plan is intended as a tune-up plan and an introduction to formal training. We have created this plan for moderately fit riders with some training already in their legs. More advanced riders should simply use the plan as a general guide or contact us at www.mystoller.com for a more advanced training program. Enjoy your training and reach out with any questions at info@mystoller.com www.mystoller.com

Sample Day 2
1:30:00
Welcome Ride

Warm-up in your small ring at 90+ rpm's for 30 minutes then move into the following:

5 minutes zone 2/3
1 minute zone 4
5 minutes zone 2/3
1 minute zone 4

Easy spin for 6 minutes then repeat above set.

End ride with an easy zone 2 effort on rolling hills trying to keep your rpm's above 90.

Sample Day 3
1:30:00
Steady climbs

Medium climbs (6-10 minutes) with 4-6% avg grades. Climb mostly in saddle at 65-75 rpm. Try to get in 20+ minutes of quality climbing today.


Shoot for zone 3 on climbs.

Sample Day 4
1:30:00
Hello Foxen Canyon (4:33's plus wall repeats)

Warm-up in your small ring at 90+ rpm's for 20 minutes. After your warm-up move into the following:

*4:33's
4 minutes at zone 3
30 seconds at zone 4
3 minutes at zone 2
(Repeat 4x)

*Wall repeats
On a climb of 8+% (you can also use a larger gear on lower gradient climbs).

60 seconds building to zone 5
3 minute easy spin
(repeat 3-8 times depending on fitness. Increase number of reps each week if possible)

Spin easy for the rest of your ride.

Sample Day 6
2:30:00
Steady climbs

Medium climbs (6-10 minutes) with 4-6% avg grades. Climb mostly in saddle at 65-75 rpm. Try to get in 20+ minutes of quality climbing today.


Shoot for zone 3 on climbs.

Sample Day 7
2:30:00
Endurance Ride/ seated hills

Zones 1-3 on a rolling course. Try to stay seated on climbs.

Sample Day 9
1:15:00
Waking up the legs

After warm-up do 4 x 90 seconds in zone 4-5 (3-minute recoveries). Finish with a very easy cool down and stretch.

Sample Day 10
1:45:00
Big gear climbs

Ride several 1-2 minute climbs of varying grades. Shift to a harder gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5 zone.

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.