Pan Mass Chalenge/ MS 150/ Multi-day tours, intermedate, by Eric Kenney, Ek Endurance Coaching

Average Weekly Training Hours 08:06
Training Load By Week
Average Weekly Training Hours 08:06
Training Load By Week

Beginner or intermediate rider looking to make the most out of there muti-day ride or 1 day mega ride. (MS 150, B2B Ride, Death Ride, Ride the Rockiesfor ex.) This program is designed for some one who has reasonable general fitness and has ridden there bike at least once a week for the past month. Those under taking a tour ride like the Pan Mass challenge, Harpoon B2B ride, or other ultra distance ride and using this plan should be able to commit a minimum of 5 hours per week and up to 10 to train. The later for the intermediate cyclist. included is training zones doc. and key details on how to adjust plan for the self coached athlets. contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Sample Day 2
0:45:00
Pedaling skills

Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) Push the pedal forward over th etop of the circle then down, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.

Sample Day 3
1:00:00
Easy ride

Ride in 1-2 zone.
find some short hills to ride. stay seated and find steady rhythm.

Sample Day 4
1:00:00
Easy ride

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
just get out and enjoy riding!

Sample Day 6
1:30:00
Easy ride

Steady ride in zone 2. keep RPM's high and focus on a smooth efficient pedal stroke especially towards the end of the ride.

Sample Day 7
1:00:00
Optional mode(s)

Your choice of mode: hike, XC ski, snowshoe, row, aerobics class, stair climb, etc. Anything except your normal sport discipline(s). Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 9
0:45:00
Easy ride

easy ride today. get ready for a big effort on thursday.

Sample Day 10
0:45:00
Ride the bike to and from work.

Nothing hard here - this is just good time in the saddle!

Eric Kenney
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EK Endurance Coaching

Race execution and "Self Tactics", Power Training, managing limited time and fitting training around your life.

Consultation, fitness and back ground assessment. Detailed monthly program, updated daily if needed ,Unlimited contact and customization of training. Physiological testing,heart rate and power training, data driven results. Access and use of ALL our partners and sponsors Race-day execution prep, and joint attendance when possible. For a full list of details on website