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BCC Climbing Bonus Block (Under 6 Hours)

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BCC Climbing Bonus Block (Under 6 Hours)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Scott Maclean

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

In this BCC bonus block you will complete 8 weeks of Climbing specific drills to push your fitness and skill set

The plan sticks with the UNDER 6 hours format that you have followed in other phases

Stay in touch with the community as usual and use the Q&A sessions (or reach out to me)

Enjoy the sessions

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

No detail
Tuesday

Climbing Drills #1 Strain Builders

01:06:0056 TSSStructured Workout
In this session a higher cadence is defined as 10-20 above NORM for you

lower is defined as 10-20 rpm lower than your norm

YOUR cadence is pretty much set but it will change as you get fitter and everyone's cadence is variable when they are on the road!

I want you to flip between lower cadence for the high power at 85-90% and high cadence for the low power at 70-75%

Each block is 6 mins with 6 blocks to complete (or as many as your time covers)

Let's just get the legs firing without emptying them today
Details
Wednesday

Midweek Rest or Easy Spin

00:30:0020 TSSStructured Workout
This can be a time to recovery or spin - decide what is needed based on your weekend activity.
Details
Thursday

Climbing Drills #2 Strain Builders

01:06:0064 TSSStructured Workout
Similar to strain session 1 BUT the 85-90% is now 95-100%

Keep the same form in terms of low cadence for high power and high cadence for low power

6 mins per block and 6 blocks

do as many as you can
Details
Friday

REST Day....

Rest day

You know the importance of it so aim to implement strategies that your learning on the course with regards to your N.H.S.S

Continue with any stretches or gentle core drills today but avoid any lifting drills.
Details
Saturday

The Altitude Day Test

03:00:00156 TSSStructured Workout
I also have riders start any climbing period with an altitude day

YOU ARE GOING TO repeat this ride again in week 8!

Aim to ride for at least 3 hours and cover as many hills as you can

I want you you to push yourself with regards to the altitude you set for this baseline ride BUT you must be able to recover!
Details
Sunday

Sunday Rest Day or FREE ride

Rest or easy spin BUT you are already thinking and planning ahead - are you going to take another steady week (transition 1) before you start phase 2
Details

Monday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:44:00 03:30:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:44:00 03:30:00
Day Off
—— ——

Training Load By Week


Scott Maclean

Kinetic Cycle Coaching

Scott Maclean is an international level coach and bike fitter with over 30 years experience. Coach Scott has a proven track record that spans the full spectrum of cycling levels and abilities that stretches from Olympic athletes to absolute beginners.
Scott works with all age groups and offers one to one personalised coaching and training, club and team coaching seminars, training camps, bike fits, DNA testing, nutritional planning and motivational support.

View all Training Plans by this Coach
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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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