Louisville Crit, The "Couch to Criterium" plan. Ek Endurance Coaching, Eric Kenney

Average Weekly Training Hours 07:34
Training Load By Week
Average Weekly Training Hours 07:34
Training Load By Week

This plan is designed for the beginner to intermediate cyclist. concerned about getting ready for the first races of the season? this 7 week plan will have you back on track in no time! contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Sample Day 2
1:00:00
easy ride

up to 90' long. nice and relaxed. zone 2.

Sample Day 3
1:30:00
threshold test.

warm up well. do 30' non stop, steady at a maximal effort. recoard all data.
to determin your threshold HR and power see 24-7 coaching forums and training tools. at http://ekendurancecoaching.com

Sample Day 4
1:00:00
recovery ride

nice and easy. keep your cadence up.
90' long if you are feeling good.

Sample Day 6
2:00:00
endurance ride

as long as you like today. just don't destroy your self!! keep the intensity in control and duration resonable!
mostly Zone 2. with a group if you like.

Sample Day 7
2:00:00
endurance ride

as long as you like today. keep the intensity in control and duration resonable!
mostly Zone 2. with a group if you like.

Sample Day 8
0:15:00
core work

Custom

Sample Day 9
1:00:00
Trainer or road--Spin-ups

Spin-ups. 3x3' (5' rest) during the ride. spin just above your comfort zone. (110+ rpm's) focus on a smooth pdal stroke whilke trying to stay in zone 2. Stay RELAXED!

Eric Kenney
|
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