Cycling base phase. weakness in short races, max power. by Eric Kenney, Ek Endurance Coaching

Average Weekly Training Hours 10:17
Training Load By Week
Average Weekly Training Hours 10:17
Training Load By Week

This plan is formulated to maximize your time in the winter months with specific and effective training sessions. This plan is for the rider training for crits and shorter circuit races. OR for the athlete that has a weakness in max power and strength. Contact Eric for testing protocol if you do not have recent tests to use. With or with out a power meter this program will bring you to the next level! contact Eric at eric@ekendurancecoaching.com for customized plans or consultations

Sample Day 2
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 2
0:15:00
Custom

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

Sample Day 3
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 4
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

Sample Day 5
0:15:00
Custom

Custom

Sample Day 6
1:30:00
End. Ride

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

Sample Day 7
1:30:00
End. Ride

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

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