Ride The Rockies, by Eric Kenney, Ek Endurance Coaching

Average Weekly Training Hours 09:09
Training Load By Week
Average Weekly Training Hours 09:09
Training Load By Week

for the intermediate rider looking to make the most out of there muti-day ride through the rocky Mt's. this plan will work well for the single day Death Ride, or other killer multi day rides. This program is designed for some one who has reasonable general fitness and has ridden there bike at least twice a week for the past month. Those under taking a tour ride like the triple bypass, ride the rockies, courage classic 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/ adv. cyclist. included is training zones doc., high altitude riding tips and key details on how to adjust plan for the self coached athlets. To personalize this plan or info on other plans contact Coach Eric at: eric@Ekendurancecoaching.com get signed up for the support forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com

Sample Day 2
1:00:00
Trainer or road--Spin-ups

Spin-ups. 3x30" at begining of ride and at the end.
Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely Stay RELAXED!

Sample Day 2
0:15:00

Custom

Sample Day 3
1:30:00
Big gear climbs

level 2 cadence high.
Do 4-5x 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. high effort.

Sample Day 4
0:45:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 5
0:45:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 6
2:00:00
End. Ride

Level 2, steady pace. in control, relaxed upper body smooth lower body

Sample Day 7
2:00:00
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.

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