Attacking the Mountain

Build Your Aerobic Base-March and April. In March, perform two distance efforts (see Endurance Microcycles), one lactate threshold effort (see Lactate Threshold Microcycles), and one aerobic climbing effort each week (see Developing Aerobic Climbing Power). In April, replace your weekday distance ride with an aerobic power session (see Developing Aerobic Power). Each weekend in April, cycle for 4 to 6 hours, preferably on Saturday, adjusting gears to obtain a leg speed of 95 to 100 RPM. During this phase of training, the USA Cycling Federation recommends a heart rate between 66 to 72% of your maximum.

Improve Your VO ₂ Max. The term used to define your ability to take in and efficiently distribute oxygen to working muscles is your VO ₂ max. Your VO ₂ max can be improved by either cycling at a heart rate nearer to your maximum for relatively short periods of times-anaerobic interval training, sprinting, and motor-pacing-or, to a lesser extent, increasing the duration of a distance effort. Exercise physiologists McArdle and Katch recommend that distance training in the specialization phase (which in our case is the month of April) be performed at a heart rate of 65 to 84% of your maximum. To determine how intensely you should cycle on distance rides, select the highest level of effort that allows you to complete the ride for that day and one that does not leave you too sore or tired to perform the lactate threshold and climbing sessions on weekdays.

Develop Aerobic Climbing Power (5-week effort)-March and First Week In April. In March and continuing though the first week in April, replace your weekday muscular strength effort with one designed to improve your climbing power working in the aerobic-energy cycle. Select a long hill such as Walker Pass. Warm up. Using a leg speed of 80 to 95 RPM and a heart rate between 84 and 90% of your maximum, cycle for 20 minutes. Adjust gears and leg speed (90 RPM) and cycle easily at a heart rate between 66 and 72% of your maximum for an additional 20 minutes. Perform a second intense interval for an additional 20 minutes with a leg speed of 80 to 95 RPM and heart rate between 84 and 90% of your maximum. Cool down. For heart, lungs, and legs, intensity is perceived as strong.

Transition to Anaerobic Climbing Power (3-week effort) -Second Through Fourth Week in April. You must have a robust aerobic base to transition to anaerobic climbing intervals. If you do not, continue aerobic climbing intervals. For best results, perform these intervals on a steep hill such as Nine Mile, Walker Pass, Lion's Trail, or Wagon Wheel. Replace your weekly aerobic climbing effort with the following effort. Warm up. Using a leg speed of 80 to 90 RPM and a heart rate between 90 and 93% of your maximum, cycle for 12 minutes. Adjust leg speed (90 to 100 RPM) and gears and recover cycle at a heart rate between 66 and 72% of maximum. If you are climbing a steep hill, such as Walker Pass or Nine Mile, continue climbing, using low resistance and spinning as much as possible in your rest interval. If you are using a small to moderate hill, spin with a high leg speed down the backside of the hill, turnaround, and repeat the 12-minute climb. You can also ride terrain that has three successive, short, steep climbs-such as the three climbs leading to or from Kernville-and attack each hill, using the downhill as your rest interval. Work-rest interval ratio is a 1:2. Perform three to six repetitions; each repetition is a 12-minute interval. This effort spans at least 90 minutes. Do not perform this workout in May. For the heart, legs, and lungs, this workout is perceived as a very strong (but not maximal) effort.

Developing Aerobic Power-Mid-April and First Two Weeks in May. You must have a robust aerobic base to transition to this workout. If you do not, continue your distance effort. To transition, perform this effort on a flat terrain or on a stationary bicycle. Using a leg speed between 80 and 100 RPM, warm up for 5 minutes. Increase the resistance so your heart rate reaches 93% of its maximum within 3 minutes and you can maintain a leg speed of 80 to 100 RPM. Cycle for 3 additional minutes. Recover at a heart rate between 66 and 72% (leg speed of 90 RPM) of your maximum for 5 minutes. Perform four to five repetitions. For your legs, intensity is perceived as strong to very strong; for your heart and lungs; intensity is perceived as very strong

Specialized Preparation-Last Weekend in April and First Two Weeks in May. On April 29, cycle for 5 to 6 hours on Saturday. On April 30, put your bicycle in (on) your car and drive to the bottom of Nine Mile or the Lion's Trail. On your bicycle, use a leg speed of 80 to 90 RPM and a heart rate between 85 and 93% of maximum and climb to the top. Cycle down, practicing your downhill techniques. Put your bike in your car and drive home. Perform one aerobic power effort (on Tuesday) and one lactate threshold effort (on Wednesday) on flat terrain. Rest on Monday, Thursday, and Friday. Don't lift weights this week. On Saturday, May 6, cycle for 3 hours. On Sunday, May 7, cycle for about 25 miles on relatively flat terrain-such as the Inyokern Loop-using a leg speed of 100 to 110 RPM and a heart rate between 72 to 85% of maximum. Perform one aerobic power effort (on Tuesday) and one lactate threshold effort (on Wednesday) on flat terrain. Rest on Monday, Thursday, and Friday. Do not lift weights this week. The USA Cycling Federation recommends that on Friday, May 12, you perform several (2 to 3), very short (45 to 90 seconds each), very intense cycling intervals. Your heart rate should be > 91% of its maximum. This intensity of this effort is perceived as very strong to maximal. Between each work interval, rest for 5 minutes.

The Foundation. This program will improve your ability to work at higher energy levels while using fat for fuel and give you more power to attack a mountain. It will also build the foundation on which you can enhance your speed and sprinting abilities

SAMPLE 4-DAY CYCLING PROGRAM

March Through First Week in April

Last Three Weeks in April

April 30 and First Two Weeks in May

LACTATE THRESHOLD MICROCYCLES

ENDURANCE MICROCYCLES

March

April - May