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

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

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

Sample Day 2
0:15:00

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

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 3
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 4
1:30:00
End. Ride

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

Sample Day 5
0:15:00

Custom

Sample Day 6
1:30:00
End. Ride

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

Sample Day 7
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

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