Enquiries: graham.rees@outlook.com
Welcome to the South Downs Hill Climb Series individual training plan, designed to help you get up them hills as quickly as you can. The plan runs for approximately 6 months (24 weeks) so if you start early April you should finish roughly at the end of September ready for the first hill climb event held at Knights Hill, near Goodwood. Good luck!
As ever, please consult your health professional/doctor before embarking on this training plan to ensure you’re able to cope with the stresses on your body.
Please read the accompanying notes and sections below the plan. They are likely to answer some of the questions you may have from reading the plan. There are also some details on zone 2 sessions, tracking progress, strength training and nutrition/meal plans.
Overview
• Months 1-2: Building Base Fitness
• Months 3-4: Increasing Intensity and Specificity
• Months 5-6: Peak Training and Tapering
Detailed Weekly Plan
Months 1-2: Building Base Fitness
Goal: Develop aerobic base, improve general fitness, and introduce basic hill climbing techniques.
Week 1-4:
Monday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Tuesday: Zone 2 endurance ride (1-2 hours)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Wednesday: Strength training (focus on legs and core, 1 hour)
Thursday: Zone 2 ride with hill repeats (1.5 hours, 4-5 short hills)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Friday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Saturday: Group ride (3 hours, Zone 2, include some hills)
55-70% of FTP, 60-70% of max HR. try varying cadence up the hills
Try cycling out of the saddle for 30 seconds to 1 minute every 5 or 10 minutes up the hills
Sunday: Long endurance ride (4 hours, Zone 2)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Week 5-8:
Monday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Tuesday: Zone 2 endurance ride (2.5 hours)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Wednesday: Strength training (focus on legs and core, 1 hour)
Thursday: Zone 2 ride with hill repeats (1.5 hours, 5-6 short hills)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Friday: Rest or light recovery ride (1 hour, Zone 1)
Saturday: Group ride (3.5 hours, Zone 2, include more hills)
55-70% of FTP, 60-70% of max HR. try varying cadence up the hills
Include some out of the saddle up the hills as before – try extending the period to 1 minute 30 seconds
Sunday: Long endurance ride (4.5 hours, Zone 2)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Months 3-4: Increasing Intensity and Specificity
Goal: Introduce high-intensity training, improve hill climbing technique, and start including more intensity.
Week 9-12:
Monday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Tuesday: Zone 2 endurance ride (2.5 hours)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Wednesday: Strength training (focus on legs and core, 1 hour)
Thursday: Hill repeats 30 minute warm up @ 40-60% of FTP
2 x 5 intervals of 30 seconds max (sustainable) effort, 40 seconds light pedalling
10 minutes of zone 1 in between. Cool down 20 minutes of 40-60% FTP
Use an indoor trainer or a climb with a reasonably consistent gradient
Friday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Saturday: Group ride (4 hours, Zone 2, include hills and some high-intensity efforts)
55-70% of FTP, 60-70% of max HR. try varying cadence up the hills
Include some out of the saddle work up the hills as before – try extending the period to 2 minutes. Increase the intensity to 70-80% of FTP for the last hour of the ride.
Sunday: Long endurance ride (5 hours, Zone 2)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Week 13-16:
Monday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Tuesday: Zone 2 endurance ride (3 hours)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Wednesday: Strength training (focus on legs and core, 1 hour)
Thursday: Hill repeats 30 minute warm up @ 40-60% of FTP
3 x 2 intervals @ 115-130% of FTP, 3 minutes easy pedalling between intervals
Cool down 20 minutes of 40-60% FTP
Use an indoor trainer of a climb with a reasonably consistent gradient
Increase from 3 to 4-6 intervals if sufficiently trained
Friday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Saturday: Group ride (4.5 hours, Zone 2, include hills and high-intensity efforts)
55-70% of FTP, 60-70% of max HR. try varying cadence up the hills
Include some out of the saddle up the hills as before – try extending the period to 2 minutes. Increase the intensity to 70-80% of FTP for the last 90 minutes of the ride.
Sunday: Long endurance ride (5.5 hours, Zone 2)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Months 5-6: Peak Training and Tapering
Goal: Peak fitness, refine hill climbing skills, and taper for competition.
Week 17-20:
Monday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Tuesday: Zone 2 endurance ride (3 hours)
55-70% of FTP, 60-70% of max HR. Cadence 80 + rpm
Wednesday: Strength training (focus on legs and core, 1 hour)
Thursday: : Hill repeats 30 minute warm up @ 40-60% of FTP
3 x 4 minute intervals @ 115-125% of FTP, then 3 minutes easy pedalling
then 4 intervals of 30 seconds max (sustainable) effort, followed by 40 seconds light pedalling
Cool down 20 minutes of 40-60% FTP
Use an indoor trainer of a climb with a reasonably consistent gradient
Friday: Rest or light recovery ride (1 hour, Zone 1)
< 55% of FTP, <60% of max HR
Saturday: Group ride (5 hours, Zone 2, include hills and high-intensity efforts)
Increase the intensity to 70-80% of FTP for the last 90 minutes of the ride.
Sunday: Long endurance ride (6 hours, Zone 2)
Week 21-24:
Monday: Rest or light recovery ride (1 hour, Zone 1)
Tuesday: Zone 2 endurance ride (2.5 hours)
Wednesday: Strength training (focus on legs and core, 1 hour)
Thursday: 30 minute warm up @ 40-60% of FTP
3 x 30 second max (sustainable) sprint, then 3 minutes @ 95-105% of FTP, then a 10 second sprint
Flat ground
10 minutes of zone 1 between intervals
Cool down 20 minutes of 40-60% FTP
Friday: Rest or light recovery ride (1 hour, Zone 1)
Saturday: Group ride (4 hours, Zone 2, include hills and high-intensity efforts)
Increase the intensity to 90-95% of FTP for the last 90 minutes of the ride
Sunday: Long endurance ride (4.5 hours, Zone 2)
Notes
The plan should be used as a basis for what you do. If you are short of time, cut down the number of rides per week (rides on Tuesday, Thursday and one at the weekend) or reduce their duration. Try and stick with 1 or 2 days of hill work or high intensity training per week . Do not have more than 2 days of hill work/high intensity work (currently on Thursday and Saturday).
It is important to stay within the power/hr ranges for zone 2 rides to ensure you get the associated benefits. This is because zone 2 is the "fat-burning endurance" zone that helps you build an aerobic base and improve your body's ability to use fat for fuel - Zone 2 Cycling – Train Slow to Go Incredible Fast in 2025. If you go too quickly and move out of zone 2, your body will switch energy systems to burn more carbohydrates; if this happens and you reduce your power/hr to zone 2 levels, it takes about 30 minutes for your body to switch back to fat burning thus reducing the effectiveness of your ride. How Zone 2 Training Boosts Your Performance. For more information on zone 2 training see the section below.
No power meter or heart rate monitor – read on! It is helpful to use an indoor trainer for some of the sessions although it is not a requirement. Additionally, it is useful to have a heart rate monitor and power meter. The following article https://www.highnorth.co.uk/articles/cycling-training-zones contains some very useful information including a table which shows the relationship between power, heart rate and RPE (rate of perceived exertion – this can be used if you don’t possess a power meter or heart rate monitor).
You should always warm up as part of a ride. For high intensity training, warm up for 30 minutes @ 40-60% of FTP. Follow your ride with a cool down - 20 minutes @ 40-60% of FTP. For zone 1 or zone 2 rides, start slowly and use the first 10 minutes to gradually get up to zone 1 or zone 2 pace. You may want to do some stretching and have a recovery drink after your ride.
It is useful to set some key objectives and track them during the training plan. . For more information on tracking progress see the section below.
Training Links
Have a look at these if you want to vary your training or try some new intervals. Enjoy!
How To Improve Your FTP: 3 Training Sessions from a WorldTour Cycling Coach
6 Training Sessions to TRANSFORM your Vo2 MAX
How To Turbo Charge Zone 2 Training
Zone 2 Training for Cycling: How to Improve Your Aerobic Endurance
Increase Your Strength & Power on the Bike (with Hill Repeats)
Additional Tips
Technique: Practice both in and out of the saddle climbing.
Gearing: Experiment with different gear ratios to find what works best. Make sure your gearing is sufficiently low to avoid really grinding (ie using a very low cadence) up the steep slopes of a hill climb event. Its generally better to be able to spin up the hills at a higher cadence so you don’t get too much muscular fatigue.
Pacing: Learn to pace yourself on the climbs to avoid burnout. If you start too quickly you will probably “blow up” before the end of the climb.
Nutrition: Focus on a balanced diet with adequate carbohydrates, proteins, and fats.
Strength Training: Include exercises like squats, lunges, and core work.
Recovery: Ensure adequate rest and recovery to prevent overtraining.
Consistency: Stick to the schedule as closely as possible.
Hydration: Stay well-hydrated, especially during longer rides.
Technique: Focus on proper form during both cycling and strength exercises.
This schedule should provide a balanced approach to building the necessary endurance, strength, and technique for successful hill climbing. Good luck with your training group!
Benefits of Zone 2 Training
Zone 2 training, which involves exercising at 60-70% of your maximum heart rate, offers several key benefits:
1. Improved Endurance: Zone 2 training enhances your body's ability to use oxygen efficiently, which is crucial for long-duration activities
2. Increased Fat Burning: At this intensity, your body primarily uses fat as a fuel source, which can help with weight management
3. Enhanced Mitochondrial Function: It increases the number and efficiency of mitochondria in your cells, improving overall energy production
4. Better Cardiovascular Health: Regular Zone 2 training strengthens your heart and improves circulation, reducing the risk of cardiovascular diseases
5. Faster Recovery: It promotes active recovery by enhancing blood flow to muscles, helping to clear metabolic waste products
6. Sustainable Training: Zone 2 workouts are less taxing on the body, allowing for more frequent training sessions without the risk of overtraining
Managing a Zone 2 Ride
To effectively manage a Zone 2 ride, follow these steps:
1. Determine Your Zone 2 Range: Calculate 60-70% of your maximum heart rate. You can use a heart rate monitor to stay within this range during your ride
2. Maintain a Steady Pace: Keep a consistent, moderate pace where you can hold a conversation comfortably. Avoid pushing too hard
3. Monitor Your Heart Rate: Regularly check your heart rate to ensure you're staying within Zone 2. Adjust your effort if you find yourself going too fast or too slow
4. Hydrate and Fuel Properly: Drink water and consume light snacks to maintain energy levels during longer rides
5. Focus on Form: Pay attention to your cycling technique, ensuring efficient pedalling and proper posture to maximize the benefits of your training
6. Duration: Aim for rides lasting between 1.5 to 3 hours to fully benefit from Zone 2 training
By incorporating Zone 2 training into your routine, you'll build a solid aerobic base, improve endurance, and enhance overall cycling performance.
Tracking progress effectively
Tracking your progress effectively is crucial for optimizing your training and achieving your hill climbing goals. Here are some key methods and tools to help you monitor your progress:
Key Metrics to Track
1. Power Output: Measure your power in watts using a power meter. This helps you understand your effort level and track improvements in your power-to-weight ratio.
2. Heart Rate: Use a heart rate monitor to track your heart rate during rides. This helps you stay within your target training zones and monitor cardiovascular improvements.
3. Speed and Distance: Track your average speed and total distance covered. This can be done using a GPS device or cycling app.
4. Elevation Gain: Monitor the total elevation gain during your rides to see how much climbing you're doing.
5. Cadence: Measure your pedal strokes per minute to ensure you're maintaining an efficient cadence.
6. Time: Track the duration of your rides and specific intervals to monitor improvements in endurance and pacing.
Tools and Apps
1. Strava: A popular app for tracking rides, analyzing performance, and comparing with others.
2. TrainingPeaks: Offers detailed analysis and planning tools for structured training.
3. Garmin Connect: Syncs with Garmin devices to provide comprehensive data on your rides.
4. Zwift: An indoor training platform that offers virtual rides and structured workouts. MyWhoosh is a free app that offers similar functions.
5. Wahoo Fitness: Provides data tracking and analysis for Wahoo devices.
Regular Assessments
Monthly Tests: Perform regular tests, such as time trials on a specific hill, to benchmark your progress.
Resting Heart Rate: Track your resting heart rate each morning to monitor recovery and overall fitness.
Rate of Perceived Exertion (RPE): Keep a log of how you feel during and after rides to gauge effort and fatigue levels.
Additional Tips
Consistency: Track your data consistently to identify trends and make informed adjustments to your training.
Recovery Metrics: Monitor recovery indicators like sleep quality and heart rate variability (HRV) to ensure you're recovering well between sessions.
Set Goals: Establish specific, measurable goals and track your progress towards them.
By using these methods and tools, you'll be able to effectively monitor your progress, make data-driven adjustments to your training, and achieve your hill climbing goals. Happy climbing! 🚴
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Strength Training
Here are some specific strength exercises that can help improve your hill climbing performance. If you are going to use weights, start with a light weight and gradually increase it over the weeks. I would suggest finding a few youtube videos to help with the technique for the exercises.
Lower Body Exercises
1. Squats: Great for building overall leg strength.
How to do it: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.
2. Lunges: Targets quads, hamstrings, and glutes.
How to do it: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.
3. Deadlifts: Strengthens the posterior chain (hamstrings, glutes, lower back).
How to do it: Stand with feet hip-width apart, bend at the hips and knees to lower the weight, then lift back up.
4. Step-Ups: Mimics the motion of climbing.
How to do it: Step onto a bench or sturdy platform with one foot, then bring the other foot up to meet it, and step back down.
Core Exercises
1. Planks: Builds core stability.
How to do it: Hold a push-up position with your body in a straight line from head to heels.
2. Russian Twists: Targets obliques.
How to do it: Sit on the floor with knees bent, lean back slightly, and twist your torso from side to side.
3. Leg Raises: Strengthens lower abs.
How to do it: Lie on your back, lift your legs to a 90-degree angle, then lower them back down without touching the floor.
Tips for Strength Training
Frequency: Aim for 1-2 strength training sessions per week.
Reps and Sets: Start with 2-3 sets of 10-15 reps for each exercise.
Progression: Gradually increase the weight or resistance as you get stronger.
Form: Focus on maintaining proper form to prevent injury.
Incorporating these exercises into your training routine will help build the strength needed for effective hill climbing. Happy training! 💪🚴
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Strength Training Details
Squats: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (each leg)
Deadlifts: 3 sets of 10 reps
Planks: 3 sets of 1-minute holds
What should I eat before and after workouts?
Eating the right foods before and after workouts can significantly impact your performance and recovery. Here are some suggestions:
Pre-Workout Nutrition
1. Carbohydrates: Provide quick energy.
Examples: Bananas, oatmeal, whole grain toast with peanut butter, or a small bowl of rice with vegetables.
2. Protein: Helps with muscle repair and growth.
Examples: Greek yogurt, a protein shake, or a small serving of chicken or turkey.
3. Timing: Eat 30 minutes to 2 hours before your workout.
Quick Snack: A banana or a protein bar if you're short on time.
Meal: Chicken, rice, and vegetables if you have more time before your workout.
Post-Workout Nutrition
1. Protein: Essential for muscle repair and growth.
Examples: Grilled chicken, a protein shake, eggs, or Greek yogurt.
2. Carbohydrates: Replenish glycogen stores.
Examples: Sweet potatoes, quinoa, whole grain bread, or a fruit smoothie.
3. Healthy Fats: Aid in recovery and nutrient absorption.
Examples: Avocado, nuts, or a small serving of fatty fish like salmon.
4. Timing: Aim to eat within 30 minutes to 2 hours after your workout.
Quick Snack: A protein shake with a banana.
Meal: Grilled chicken with roasted vegetables and rice, or an egg omelette with avocado on whole-grain toast.
Sample Meals
Pre-Workout: Whole grain toast with peanut butter and banana slices.
Post-Workout: Grilled chicken with sweet potatoes and a side of steamed broccoli.
Remember to stay hydrated by drinking plenty of water before, during, and after your workouts. Proper nutrition will help you maximize your training and recovery, ensuring you get the most out of your efforts. Happy training! 🚴
♂️💪🚴
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Additional reading
Pre-Workout Nutrition: What to Eat Before a Workout - Healthline
Post-Workout Nutrition: What to Eat After a Workout - Healthline
What to Eat After a Workout (and What to Avoid) - Verywell Health
8 Foods to Eat After a Workout for Optimal Recovery - Real Simple
10 Of The Best Foods To Eat Before A Gym Workout - The Sport Review
Meal Plan
Here's an example balanced meal plan for a week that supports your training and recovery needs. This plan includes a mix of carbohydrates, proteins, and healthy fats to fuel your workouts and aid in recovery.
Weekly Meal Plan
Monday
Breakfast: Oatmeal with berries and a drizzle of honey
Snack: Greek yogurt with a handful of nuts
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing
Snack: Apple slices with almond butter
Dinner: Baked salmon with quinoa and steamed broccoli
Tuesday
Breakfast: Smoothie with spinach, banana, protein powder, and almond milk
Snack: Carrot sticks with hummus
Lunch: Turkey and avocado wrap with whole grain tortilla
Snack: Cottage cheese with pineapple chunks
Dinner: Stir-fried tofu with mixed vegetables and brown rice
Wednesday
Breakfast: Whole grain toast with avocado and poached eggs
Snack: Protein bar
Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumbers, and feta cheese
Snack: Orange slices
Dinner: Grilled chicken with sweet potatoes and green beans
Thursday
Breakfast: Greek yogurt with granola and fresh berries
Snack: Handful of mixed nuts
Lunch: Lentil soup with a side of whole grain bread
Snack: Sliced bell peppers with guacamole
Dinner: Baked cod with roasted Brussels sprouts and wild rice
Friday
Breakfast: Smoothie bowl with mixed fruits, chia seeds, and a sprinkle of granola
Snack: Hard-boiled eggs
Lunch: Chicken and vegetable stir-fry with brown rice
Snack: Banana with peanut butter
Dinner: Spaghetti with turkey meatballs and a side salad
Saturday
Breakfast: Pancakes made with whole grain flour, topped with fresh fruit and a dollop of Greek yogurt
Snack: Trail mix
Lunch: Tuna salad with mixed greens, cherry tomatoes, and a lemon vinaigrette
Snack: Celery sticks with almond butter
Dinner: Grilled shrimp with couscous and sautéed spinach
Sunday
Breakfast: Scrambled eggs with spinach and whole grain toast
Snack: Smoothie with kale, banana, protein powder, and almond milk
Lunch: Chicken and avocado salad with mixed greens and a balsamic dressing
Snack: Pear slices with cheese
Dinner: Beef stir-fry with mixed vegetables and brown rice
Tips for Meal Planning
Preparation: Prepare meals in advance to save time during the week.
Variety: Mix and match different proteins, vegetables, and grains to keep meals interesting.
Hydration: Drink plenty of water throughout the day.
Snacks: Keep healthy snacks on hand to fuel your workouts and recovery.
This meal plan should provide the necessary nutrients to support your training and help you perform at your best. Enjoy your meals and happy training! 🚴
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Enquiries: graham.rees@outlook.com