This program is aimed at helping riders of all levels build their climbing skills. Using key structured sessions each week, you can move these to suit your lifestyle. For best results, we suggest day of rest in between workouts to maximise adaptation.
When you have a chance, ride outside or choose a long ride on FulGaz (2hrs+) to complement these sessions and keep building your base.
You can find this training program in the FulGaz under the Training Programs section.
This week is focussed on setting the pace for the journey ahead. The key to all our programs is consistency. Consistent, regular workouts are the key to seeing improvements on the bike. You don’t have to give 100% all the time, just turn up and give it your best.
This is the beginning of all our training programs to measure your base FTP so you can track improvements. A warmup then a 20 minute effort as hard as you can go up the popular Kinglake climb
Brad McGee’s local training loop, he runs Aussie national team camps here as well as tourist weekends. It’s only short but it’s testing with some good short climbs and some high speed, FULGAZ descents that make it perfect for working on a range of techniques.
If you’re doing your long ride inside this week, then this ride is a great one. Filmed by Stephen White, you’ll ride up both sides of Tawonga Gap before finishing at Bright Brewery. You don’t need to complete this route, just ride for around 2 hours+ if you’re pressed for time
This week we have two solid workouts for you. Try your best to complete all these and make sure you embrace the rest days.
The first MAP FTP session to build your climbing FTP. Sharp warmup and minimal warm-down to fit the phase. A total of 14mins at or above FTP in this 1hr session using a mix of fractionne and pyramid blocks. Today we start towards reaching our goal of 40mins of work at or above FTP in these 1hr sessions. Back yourself. Believe. Recover well and the body will adapt. Minimal cueing on cadence as we encourage you to find your own preferred range for climbing.
“The Col des Aravis is the perfect first step into improving your climbing ability. We work on breathing and pedal techniques that will become a key part of your arsenal when tackling the big mountains.” – Brad McGee
A point-to-point ride through the deserts of Colorado, you’ll enjoy stunning views and clear blue skies along the way.
Week 3 is a bit of a make-or-break week for training programs. Keep pushing yourself to do the sessions and you will see results at the end of this training block.
Our second FTP session to build your climbing FTP. Sharp warmup and minimal warm-down to fit the phase. Again we total 14mins at or above FTP in this 1hr session using a mix of fractionne’ and a drop down block. Minimal cueing on cadence as we encourage you to find your own preferred range for climbing.
“Passo di Giao is a big climb and today I’m going to introduce both climbing positions and mind games. We will continue to focus on pedal techniques to manage your output so you can punch over the top of the climbs.” – Brad McGee
This week’s suggested long ride is heading to the Alpes. We start in Altdorf, the place where Wilhelm Tell was forced in 1307 to shoot an apple off the top of his son’s head. Shortly after the ride starts we even pass a commemorative statue early on, before leaving civilization behind on our way up the Klausenpass.
The third FTP session to build you climbing FTP. Sharp warmup and minimal warm-down to fit the phase. 20mins at or above FTP in this 1hr session using a mix of fractionne’ and testing 4min trials. Positive mindset throughout will support the final 4min effort at 120% FTP. Minimal cueing on cadence as we encourage you to find your own preferred range for climbing”
“This famous climb is a formidable challenge. We continue our pedal techniques and really hone in on measured efforts and in the seat out of the seat techniques to push you around those hairpins without going too deep into the red.” – Brad
This is a stunning 100km ride, but don’t worry you don’t need to complete it all. Just make sure you’re riding for at least 2 hours on the trainer to help your base kilometers.
You’re more than halfway through this 8-week program. Well done. Try and complete all the suggested rides and don’t skip your long ride, either indoors with FulGaz or outside with friends.
The fourth FTP session to build your climbing FTP. Sharp warmup and minimal warm-down to fit the phase. A testing 29min at or above FTP in this 1hr session including a 120% charge post warmup to mimic a hard start to a climb. We have reduced the intensity from previous weeks for the recovery blocks so be sure to maximize these opportunities to recharge. Minimal cueing on cadence as we encourage you to find your own preferred range for climbing.
The fatigue may be setting in, however we’re taking on the longest climb to date. Managing longer efforts and change of rhythm are key, and I’ll be working with you through these today” – Brad
Beginning and ending at the heritage-listed Northam town hall, this is a magical ride, initially following the course of the Avon river along the Spencers Brook – Rork road. after 20km i turn onto the gravel, gradually ascending on the corrugated Hammersley siding road and then some steeper climbs up Waterfall road. the circuit then tracks along a high ridge on Mokine Road before descending to the asphalt clackline – Spencers Brook Road and back to Northam.
You’re almost there, just a few more weeks to go. Make sure you try to hit all the nominated workouts and don’t skip the long ride.
This is a lovely and iconic climb. It’s long and sometimes steep – save something for the last 8 kms. Filmed on quiet roads amidst the pandemic lockdowns in Europe.
Despite being the third highest road pass in the Alps, after the Col de l’Iseran and Passo dello Stelvio, the real beauty of the Col Agnel is its relative unknown status amongst the greats, making it a quiet giant linking the Hautes Alpes in France with the Italian province of Cuneo.
A stunning ride on one of the most iconic sections of the road. You don’t need to complete the entire ride, just make sure you put in a solid effort for at least 2hours to help with your base.
The second last week. Just four more sessions until you’ve complete the 8-week climbing booster, watch out for the FTP Capacity ride, it’s a tough one.
The Col de la Madeleine is one of the most famous climbs in the history of the Tour de France and has been tackled 27 times, first in 1969 and most recently in 2020, when Richard Carapaz triumphed on stage 17 in a race won by Tadej Pogačar. It is set to appear again in the 2023 Tour.
More known as a hiker’s pass, this ascent starts in the ski resort town of Grindelwald in the Bernese Oberland, deep in the heart of the Jungfrau region. While listed at 10 km and 9.2%, the first three kilometers are actually pleasant, meaning the last seven bit hard with an average of 11%, thereby offering virtually no respite until the top. Only farmers’ vehicles and the post bus are allowed on this pass, so enjoy the spectacular views with little to disturb you, except the gradient that is.
This is a very popular ride in Dubai on a dedicated bike track. The ride is mostly flat, it initially follows the side of a road and then at around 25km turns off deep into the desert on perfectly asphalted bike trails. Enjoy the unique views.
We’ve selected an easier longer ride this week after those two solid FTP efforts. Focus on keeping a consistence cadence and try to keep your heart rate in zone 2.
The final week – make sure you go back and test your FTP to see your improvements make sure you record you original FTP score so you can see your progress.
An amateur cyclist will have an FTP of between 1.5 and 2.5 watts/kg, whilst more experienced cyclists could be around 3.0 – 4.5 per/kg.
If you’re discouraged by your FTP, remember that you’re likely to see a noticeable increase during your first year of regular training. Remember, too, that it’s not necessarily about beating someone else’s FTP but improving your own.
This is a very remote area well above the roads in the valley and just below the Blue Ridge Parkway (which runs along the ridge line). We cross under the parkway twice (2 climbs followed by descents), then return to the nice pavement of route 56 for a quick sweeping descent. The finish loop starts on gravel via another remote slight down then the 2 mile haul (still on gravel) which comes out on the parkway for the final uphill kilometer. Enjoy the vista at the overlook at the end
The final workout in this series is designed to test you against this the tougher, longer, and more popular ascent of the Col. It regularly is featured in le Tour de France and climbed annually by the riders taking part in the La Marmotte Gran Fondo cycling sportive.
A stunning route from South Africa, this route features two long, consistent climbs up into the clouds. Franschhoek is a town in South Africa’s Western Cape with centuries-old vineyards, Cape Dutch architecture and stunning African landscapes.
Get through as much as you can. While it might feel like failure, completing half of every session in the first month is big achievement that will help you improve.
This is a much better approach than fighting to finish one session then not riding for the rest of the week because you’re too sore.
If you find yourself unable to hit the required cadence, the speed at which your legs go around on the pedals then dials your slope scaling right back to 25, this will ensure that your tempo is nice and high whilst you hit those target watts.
Try and ride smaller regular intervals on consistent days, rather than cramming everything into the last few weeks of this program.
Before committing to riding 2-3 times a week on the bike inside it’s important to make sure you’re set up correctly and it’s comfortable if you’re cramped in a corner or have your screen set up in a weird way you’ll injury yourself and be put off riding. Injury prevention is far easier (and cheaper) than injury treatment.
Rest days are structured throughout this program to make sure you don’t overwork or injure yourself. Learn to love them, eat right and rest.
If your goal is to improve your FTP, get stronger and get fitter ride hard when you’re on the trainer, you only get out what you put in. Every session is less than an hour, so you only will be in the hurt box for 60 minutes at the absolute most. Embrace it and learn to enjoy it as part of the process.
Brad is a close friend of FulGaz and has too many palmers to list out here, but the highlights are multi Olympic, Commonwealth, and World Championship titles, yellow jersey winner at the Tour de France, and also holds the illustrious title of Oceania champion.