Every cyclist worth their salt strives to improve their cycling skills, and one skill that tops many cyclists’ lists is conquering climbs. Being able to produce power to get up the hill quickly, the ability to maintain a steady power output through the climb, and a smooth pedal stroke are some of the qualities that make a great climber.
Designed by Bicycling’s coach, David Lipscomb, and coach Laura Gallardo Gràcia from Hammerhead, in this 12-week program, you will work on building aerobic and muscular endurance, cadence control, and repeatability to help you climb faster and more efficiently.
The workouts include:
- Benchmark climb
- Endurance rides
- Cadence drills
- Tempo development
- Hill repeats
- Threshold work
You’ll also find tips on how to use the climbing features in the Karoo 2. Plus, get advice on nutrition, climbing form, and everything you’ll need to hit your next PR.
This 12-week training plan also offers flexibility. You’ll be riding anywhere from five to eight hours a week, with the option to go longer on weekends. Every Monday is a rest day, though riding easy is an option too! Two additional off days on weeks 4 and 12 allow you to recover and rest before wrapping up each training block.
The Formula for Successful Climbing
Raising your efficiency ratios in different fitness areas can take time, but this compartmentalization is key when it comes to climbing. In this training plan, we will spend a considerable amount of time developing three key areas: aerobic development, cadence efficiency, and force application.
- Aerobic Development: This refers to how efficiently you can deliver oxygen and energy to your muscles. You’ll improve this via workouts that have you riding in the endurance zone.
- Cadence: Learning to increase your cadence by 5 to 10 rpm, without prematurely shifting gears, is one of the keys to success in climbing. To hone this, we have included various cadence workouts that will help you increase how fast and efficiently you spin the pedals.
- Force Application: A combination of strength and power, force application is your ability to overcome resistance as you ride, whether that’s wind or the pull of gravity as you climb up a hill. You’ll target this via workouts designed to keep you pedaling at a low cadence and higher gear.
Your 12-Week Training Plan for More Efficient Climbing
