Official EVERESTING 12 Week Plan: EL COMMANDANTE
Lee RodgersAll plans by this Coach
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The Everesting 12-Week EL COMMANDANTE Plan is written by myself, Lee Rodgers of CrankPunk.com, the Official Coaching Provider for Everesting.cc, with input from the founder of Everesting.cc, Andy Van Bergen. So you've given yourself 3 months til you attempt 8,848m in one single ride. Darn. That is gonna be hard - but fear not. We will get you ready! This plan does exactly what it says on the tin - gets you ready over 12 weeks for your Everesting attempt. The EL COMMANDANTE Plan works on improving your climbing, stamina and endurance, as you'd expect, but also pays attention to higher-end VO2 max work through short High Intensity Training (HIT) to increase your all-round fitness, in-ride recovery and muscularity. You'll get fitter and stronger quicker with this plan and also see an increase in the all-critical endurance needed for an Everesting. The plan as written here is designed for the rider with 5-7 hours in the week to train, with weekends more or less free to ride anywhere from 3-7 hours per day. It takes into account the fact that many of us have families and lives off the bike, and is designed to work you where you need but to also leave you rested enough to function off the bike. Every plan is designed to be as interesting as possible, mixing up workouts in a way that ensures optimal improvement but ensures it's all as un-boring as can be. Accompanying all the CrankPunk Coaching Systems Everesting Plans are notes on how to adapt the plan to your schedule and terrain, including how to manage the daily plans as and when changes need to be made. The plans are designed to work on the same Perceived Rate of Exertion (PRE) as used on the Sufferfest videos, and can easily be adapted to work with power meters. You needn't be familiar with PREs as the plans work on this in the first few rides. Which level rider is this plan suited for? Rookie to intermediate ideally, or an elite rider with a long term goal. ***ADDED BONUS*** When you purchase the plan you'll then receive the Plan Notes in your inbox. I am also available for a chat via email if necessary, at firstname.lastname@example.org, to help you hone the plan to fit your schedule, free of charge!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|11:47 hrs||7:00 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||11:47 hrs||7:00 hrs|