Official EVERESTING 12 Week Plan: EL COMMANDANTE

Average Weekly Training Hours 11:04
Training Load By Week
Average Weekly Training Hours 11:04
Training Load By Week

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 lee@crankpunk.com, to help you hone the plan to fit your schedule, free of charge!

Sample Day 2
1:00:00
EASE IN

GREEN:
Warm up, 15 mins at PRE 3-4
10 mins at PRE 5
5 mins at PRE 6
5 mins PRE 5
5 mins PRE 6
5 mins PRE 5
and Cool Down PRE 3-4 10-15 mins

Sample Day 3
1:00:00
OVER /UNDER Starter ***

YELLOW (and a little RED)
...
10 mins w/up PRE 4 or so, spinning (basically light pedaling)
....
5 mins PRE 5
5 mins PRE 6
2 mins PRE 3 very easy
...
then (these are Over/Unders):
2 mins PRE 6
2 mins PRE 7
repeat 4 times (so 16 mins in total, no break between PREs)
...
4 mins break
...
then:
3 mins PRE 5
1 min PRE 6
45 secs PRE 7
30 secs PRE 8
15 secs PRE 9
5 secs PRE 10
repeat twice (so 4 mins, again no break))
...
10 mins cool down

Sample Day 5
1:00:00
OVER/UNDER PYRAMIDS

YELLOW:
15 mins warm up PRE4 or so, very easy, light spin
Then Over/Unders:
3 mins PRE 6
3 mins PRE7
no break, repeat x3 (so this is 18 mins)
...
4 mins PRE 4 (or anything as long as it is recuperation/rest speed)
...
Next, Pyramids;
2 mins PRE 6
1 mins PRE 7
1 min PRE 8
1 min PRE 7
2 mins PRE 6
3 mins break in between, do 2 sets
...
On Last PRE 6 section, add on 15 seconds Full Gas sprint to 'The Line', raise arms, practice victory salutes!
...
Cool down and easy home...

Sample Day 6
3:00:00
JUST RIDE

GREEN:
'Just Ride'
...
Cafe ride this one, enjoy and ease it. Tomorrow will be hard enough - PRE 5 for average is good
...
IF riding with usual Saturday Group, up to YELLOW effort is ok but bear in mind that this is Week 1.
...
Try to get in shallow hills, nothing too steep, and work on climbing in the saddle with the hands relaxed. Imagine a glass of beer on your bars - don't spill it! Push and pull with the legs to keep the backside on the saddle, head steady as you can, smoooooth like a pro!

Sample Day 7
3:00:00
UP & UP!

YELLOW:
Warm up, then PRE 5 on flats, and PRE 6 on climbs, Spin, spin and spin some more. Try if you can to choose hills that are ones you like, so that you can measure the efforts. Steady Eddie is the way forward here. If you already have your Everesting hill in mind, include it in the ride. There's no set meters today for climbing, just get in as many hills as you know you can manage without needing to call a taxi home!

Sample Day 9
1:00:00
EASY

GREEN: Easy ride, PRE 4-5 max, spin spin spin

Sample Day 10
1:10:00
HUNTED OUT

RED
...
20 mins w/up try to get to PRE 6 for last 5 or so then a minute's little break, easy before:
...
8 mins PRE 8 - this is basically juuuust under full TT speed, take 1st minute to get into it, flat is best, last 100m hammer! [FLAT best]
...
4 mins easy PRE 4
...
20 mins: Either do - 20 mins or thereabout climbing, PRE 7 for the majority but every 4th minute put in a 25 secs little attack, push for 'the line' too at end:
...
OR 20 mins like this:
2 Min PRE 6
2 mins PRE 7.5 steady
2 mins PRE 6 but launch attack every minute (so that is 2 attacks, should last 20 secs, standing to start then seated and push - try to get back to PRE 6 quick as you can)
& Repeat 3 times (so, 18 mins)
& straignt from last sprint to 2 mins building effort to 'The Line' - last 30 secs should be killing ya!
...
5 mins very easy
...
PRE 6 for remainder til last 10, easy, but before you finally start cool down, three 15 secs attacks to win the race! (30 seconds between sprints)

Lee Rodgers
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Crank Punk Coaching Systems

You want to win races. You want to lose weight. You want a PR on the local monster hill. You want to crush souls on the local gruppo ride. You want to ride Haute Route. Whatever you want, I can help guide you there. It's no frills, hard work, dedicated rest and recovery, and it's fun. Head to www.crankpunk.com to read more about me and my CP Coaching Systems, and testimonials from my riders. This is coaching with passion, coaching where 'the numbers' take a back seat to The Feel...