Speed Demon vs Volcano Climbing on a 6 - 10 minutes climb

Training
#1

Good morning everyone / coaches,

Nothing like coffee and sufferfest to start the day.

I have been pondering which plan to follow next. I just finished a 12 week plan last week.
Rider Type: Sprinter
Weakness: Sustained Effort

I am hesitating between Speed Demon and Volcano Climbing since I do not want to commit another 12 weeks for the moment. The hills around my place are 6 to 10 minutes long (at my pace) and I would like to improve on those while keeping my sprinting abilities on the flat. So my question is which of the two plans do you recommend? I know it sound self-explanatory with the names, but I’m guessing the punch one gets with speed demon really helps on short steep climbs.

Also, I did 4DP last week and planning on taking a 2 - 3 weeks “vacation” if possible (after two days I jumped back on the bike). Do you recommend Half Monty or 4DP the week before the plan?

Cheers!

#2

What sort of timeline do you have in mind for making your improvements?

The reason being, both of those plans are reasonably short at 4 weeks. You could look at maximising your PRs on the local hills by taking a longer term view, as 6-10 mins is a painful length of effort at beyond threshold. It might be worth targeting spring as a time to peak, as that will give you a bit more time to take your time off the bike in the next 3 weeks and then build from there. The Transition Ramp Up plan at 6 weeks takes you in to mid/late-Feb, then it may be worth thinking about a Buildings Blocks threshold/tempo for 3 or 4 weeks, followed by a MAP focus building block.

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#3

I am just finishing Volcano Climbing this weekend. The 1st two weeks are fairly intense but I have definitely seen gain in both FTP and MAP and am looking forward to testing again at some point. The 3rd week also includes some intensity and the 4th week is recovery. I thought it was a good offseason plan for me after finishing the in season MTB plan and I am focused on a KOS attempt next after some additional training via that plan.

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#4

Hey @Reynaldo_Lopez,
You can’t go wrong with either plans. They are both short but intense. One option is to do Volcano Climbing then do Speed Demon… After those, take a week to transition to the Tour of Sufferlandria which starts on Feb 14. Whatever you choose, just make sure it works for you. keep us posted on your progress!

cheers,
Spencer

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#5

Thanks @Coach.Spencer.R
Quick question; is it OK to go into Speed Demon right after Volcano Climbing or is it recommended to get a rest week in between after week 4? What about a HM or FF in between?

Thank you again!

Cheers!

#6

Hey @Reynaldo_Lopez,
You get a nice rest week in week 4 of the Volcano Climbing Plan. Since you did FF last week, I’m thinking that you jump right into the Speed Demon Plan then do HM at the end of the recovery week of that plan.
Let us know how it goes!

Cheers,
Spencer

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#7

Keeping you guys posted with the evolution (in case anyone is interested).

Currently on WEEK 3 of Volcano Climbing:

After a bit of a break during Christmas right after All Purpose Plan finishing with FF I got on the bike again in January. I took two weeks riding some 0.8 IF video and then got onto Volcano Climbing + Intermediate Strength 4 - 6.

So far it has been BRUTAL. My weakness is Sustained Efforts and this plans throws long FTP workouts with surges one after the other. I have been struggling to hit the power targets by the end of say, Told Off by Angels, The Hunted, Thin Air…anyways when I take on The Shovel or Who Dares it is just a bliss, funny how the body works (or am I getting stronger already?).

For the coach when I struggle by the end of this long efforts and cannot hit power targets, I just put my head down and power through with whatever I have left in the tank until time’s up; is this OK or is this punishing detrimental to the gains?

How am I feeling? Tire, sore, stronger and motivated. I feel is the amount of strain that makes you feel you are getting some gains day after day.

After week 4 of the plan (rest week) taking on the Tour for the first time!

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#8

Hey Reynaldo,
It’s all good just make sure you are recovering from your hard rides.
Keep up the good work!

Spencer

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