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Wed = training ride 

Sat = key climbing ride

Sun = easy recovery ride

Each 4-week cycle gradually increases distance and elevation

JANUARY

Week (1)  Jan 1–4

Wed Jan 1: 45 min easy
Sat Jan 4: 20–25 miles + 1,500 ft
Sun Jan 5: 1 hr easy

Week (2)  Jan 5–11

Wed Jan 8: 1 hr moderate
Sat Jan 11: 25–30 miles + 2,000 ft
Sun Jan 12: 60–75 min recovery

Week (3)  Jan 12–18

Wed Jan 15: Hill repeats – 4×5–7 min
Sat Jan 18: 28–34 miles + 2,500 ft
Sun Jan 19: 1 hr easy

Week (4)  Jan 19–25 (Recovery Week)

Wed Jan 22: 45 min easy
Sat Jan 25: 20–22 miles + <1,000 ft
Sun Jan 26: OFF or 45 min gentle spin

FEBRUARY

Week (5)  Jan 26–Feb 1

Wed Jan 29: 1 hr tempo
Sat Feb 1: 30–35 miles + 3,000 ft
Sun Feb 2: 1 hr easy

Week (6)  Feb 2–8

Wed Feb 5: Climbing repeats – 5×6–8 min
Sat Feb 8: 35–40 miles + 3,500–4,000 ft
Sun Feb 9: 1 hr recovery

Week (7)  Feb 9–15

Wed Feb 12: 1 hr tempo
Sat Feb 15: 40–45 miles + 4,500–5,000 ft
Sun Feb 16: 60–90 min easy

Week (8)  Feb 16–22 (Recovery Week)

Wed Feb 19: 45 min easy
Sat Feb 22: 24–28 miles + 1,200 ft
Sun Feb 23: OFF or 45 min easy

MARCH

Week (9)  Feb 23–Mar 1

Wed Feb 26: 1 hr tempo
Sat Mar 1: 45–55 miles + 5,000–6,000 ft
Sun Mar 2: 60–75 min easy

Week (10)  Mar 2–8

Wed Mar 5: Hill repeats – 5×10 min
Sat Mar 8: 70–80 miles + 7,000–8,000 ft (Key simulation ride)
Sun Mar 9: 1 hr recovery

Week (11)  Mar 9–15 (Recovery/Taper)

Wed Mar 12: 45 min light
Sat Mar 15: 25–30 miles easy + mild climbing
Sun Mar 16: OFF   You’re fully prepared!

Week (12)  Mar 16–21 (Final Week)

Wed Mar 19: 30 min light spin
Sat Mar 21: KOM CHALLENGE – 100 miles / 10,000 ft

To get the most out of your training, focus on consistent fueling and hydration. 

On any ride over 60 minutes, aim to take in 60–90 grams of carbohydrates per hour through sports drinks, gels, bananas, or energy chews. This keeps your energy steady so you can finish strong. 

Hydrate by drinking a bottle every 45–60 minutes, and increase that amount on hot days or long climbs. Add electrolytes on rides longer than 90 minutes to prevent cramping and fatigue. After every ride, prioritize recovery by eating a snack with carbs and protein within 30 minutes, drinking plenty of water, and stretch your legs for 5–10 minutes. 

Consistent fueling, steady hydration, and simple post-ride recovery habits will help your body adapt faster, climb stronger, and stay healthy all the way to the KOM Challenge. 

Each 4-week cycle gradually increases distance and elevation

JANUARY

week (1)  Sat Jan 4

20–25 miles + 1,500 ft

week (2)  Sat Jan 11

25–30 miles + 2,000 ft

Week (3)  Sat Jan 18

28–34 miles + 2,500 ft

Week (4)  Sat Jan 25 (Recovery Ride)

20–22 miles + <1,000 ft

FEBRUARY

Week (5)  Sat Feb 1

30–35 miles + 3,000 ft

Week (6)  Sat Feb 8

35–40 miles + 3,500–4,000 ft

week (7)  Sat Feb 15

40–45 miles + 4,500–5,000 ft

Week (8)  Sat Feb 22 (Recovery Ride)

24–28 miles + 1,200 ft

MARCH

Week (9)  Sat Mar 1

45–55 miles + 5,000–6,000 ft

Week (10)  Sat Mar 8 (Key Simulation Ride)

70–80 miles + 7,000–8,000 ft

Week (11)  Sat Mar 15 (Taper Ride)

30 miles + 1,500 ft (easy pace) You’re fully prepared!

Week (12)  Sat Mar 21  KOM CHALLENGE

100 miles + 10,000 ft 

Optional (But Helpful) Mid-Week Suggestions

If you can squeeze something in during weekdays, even 20–30 minutes, these help a lot but are not required:

• One short spin (20–40 minutes) anytime mid-week

• Easy pace only

• Helps legs stay fresh for Saturday
  
  

This keeps fatigue low while still adding adaptation.