Base training, cat 3-4, Tour of the Gila, spring stage race, by Eric Kenney, Ek Endurance Coaching

Author

Eric Kenney

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 6 Bike, 1 Custom

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling intermediate multi day power based hr based base period

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Summary

EK Endurance Coaching Plans:
Big event ahead, Big goals, Little time. Streamline your training with better, more effective workouts and periodization for a low cost.
The Gila is so tough its needs its own training plan. This plan will have you prepared and ready to go for the toughest amateur stage race in the US. You will be slowly and efficiently built up for the demands of racing the Gila. 10-12 hours a week is all you need to be at your best for cat 4 or 3 races. this plan includes an article on Gila race tactics and execution for the race. core strength training programs, HR and power zone set up, everything you need for successful preparation.

contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:20

Eric Kenney

EK Endurance Coaching

Based in Boulder, Colorado, "Ek" offers customized one on one coaching tailored for competitive athletes looking to reach the Next Big Goal. With many first time kona qualifiers and athletes who turned pro Eric's local group is fun dynamic and knows when it's time to work hard. Local athletes have access to the highest level of coaching with group rides, runs, winter cycling classes, coached swims and the most valuable set of team sponsors, partners and coaching service anywhere.

Back to Plan Details

Sample Day 1

1:00:00
Recovery spin

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

Sample Day 1

0:15:00

Custom: your core training is VERY important in the base phase. take it very seriously!

Sample Day 2

1:30:00
power intervals

warm up and cool down very well.
do: 8x30" all out. flat rd. high cadence. full recoveries between efforts.
Zone 1-2 rest of the time.

Sample Day 3

1:30:00
End. Ride

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

Sample Day 4

0:15:00

Custom

Sample Day 5

1:30:00
End. Ride

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

Sample Day 6

0:45:00
Optional mode(s)

Your choice of mode: run, 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 moderate effort

Base training, cat 3-4, Tour of the Gila, spring stage race, by Eric Kenney, Ek Endurance Coaching

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