UMB - 2018 Imperial Challenge Open/Rec Bike - 8 weeks - 8.5 hours/week.

Author

Coach Joe Howdyshell

All plans by this Coach

Length

8 Weeks

Typical Week

2 Day Off, 2 Custom, 2 Strength, 3 XC-Ski, 2 Bike, 1 Other

Longest Workout

3:00 hrs

Plan Specs

winter sports

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

 


2018 Imperial Challenge


 


**NOTE: New ADD-ON for 2018, SEA is proud to offer an online training group! Group includes THIS training plan, along with a weekly 60 minute online group coaching session with coach Joe (three time IC podium finisher, all in jorts) to help get you DIALED for the Challenge! Total package is $150!


Email Plans@SummitEnduranceAcademy.com for more info!


 


Designed for ADVANCED or INTERMEDIATE athletes looking to back up their shit-talking at the 2018 Imperial Challenge.


Hand-crafted by USSMA National Team Head Coach and Breckenridge local Joe Howdyshell, this plan encapsulates his passion for crushing souls in jorts, oh and extensive knowledge of how to make YOU crush your former self. 



The plan provides an 8-week structured and periodized training schedule averaging 8.5 hours per week in order to maximize your performance on race day. Each week contains intervals, strength, and a long weekend workout.


Prior to using this plan, you should be able to skin  for 2 hours without feeling like you're going to die.


Purchase of this plan includes our comprehensive Imperial Challenge Training Guide, which explains how to use your training plan plus email access to SEA Badass Coaches at any time for questions that you may have about this plan, videos explanations of strength exercises, and Badass Coaching style motivation. 


Questions? Please visit our website SummitEnduranceAcademy.com or email directly at Plans@SummitEnduranceAcademy.com


**Warning: Plan notes contain profanity. Why? Because we f*&ing love it.


 

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:46
Training Load By Week
Average Weekly Training Hours: 08:46
Average Weekly Breakdown

Joe Howdyshell, M.S.

Summit Endurance Academy

Hi I'm Joe! I provide consultation, training plans, and one-on-one coaching for all levels of goal oriented endurance athletes. With a diverse athletic history and a masters degree in exercise physiology, I can help you reach your potential in mountain running, ski mountaineering racing, mountain biking, road cycling, or nordic skiing. Contact me for a free consultation!

Back to Plan Details

Sample Day 1

1:00:00
UMB Strength 1

No sissy-pansy-bullshit here, this is REAL strength training. Lifting heavy things will make you stronger, faster, and more resistant to injury. Hate gyms? Get a backpack full of rocks; people were strong long before cut-off shirts and headphones were a thing.
-
WARMUP:
5m easy cardio
10 burpees
-
POWER: **2m rest between sets**
2X 15s Lateral Box Jumps
2X 10 Clapping Pushups
2X 5 Overhead Ball Throws
2X 5 Ball Slams
-
STRENGTH: **1m rest between sets**
2X 8 SL ROM Deadlifts
2X 8 Pullups (weighted or assisted)
2X Plate Lunge w/Twist
2X 8 Back Ext with Dumbell Raise
-
CORE: **1m rest between sets**
7-Way Hips
2X 20 Reverse Crunches
2X 8 Bus Drivers
2X 8 Russian Twists w/Throw (each side)
2X 30S Plank Around The World
-
COOLDOWN:
2m Forward Fold
2m Squat
2m Couch Stretch
2m Door Stretch

Sample Day 1

1:20:00
L3 - High Cadence Work

Once you're above Porkchop hill, you're going to need every trick in the box to keep moving well above 12,000'. This workout is designed to give you that next ass-kicking gear.
-
15m progressive warmup
5m L3
5m L1/2
-
6x(4m L3 with super high cadence, 3m easy)
-
Cooldown to finish prescribed time.

Sample Day 2

1:00:00
L1 - Recovery Ride

EASY spin. L1, maybe some L2.

Sample Day 2

0:01:00
Wednesday Motivation - And So It Begins!

8 weeks can feel far away, but put that out of your mind. Remember, a core tenet of Summit Endurance Academy is "If you don't enjoy the process, the joy from the product will be fleeting."
-
Over the next couple weeks, you're going to be pushed and you're going to chill. You're going to have good days and bad. Embrace both of them equally. Training is not an upward linear progression, just trust that at the end of the 8 weeks you're going to put your past self to shame.

Sample Day 3

1:00:00
UMB Strength 1

WARMUP:
5m easy cardio
10 burpees
-
POWER: **2m rest between sets**
2X 15s Lateral Box Jumps
2X 10 Clapping Pushups
2X 5 Overhead Ball Throws
2X 5 Ball Slams
-
STRENGTH: **1m rest between sets**
2X 8 SL ROM Deadlifts
2X 8 Pullups (weighted or assisted)
2X Plate Lunge w/Twist
2X 8 Back Ext with Dumbell Raise
-
CORE: **1m rest between sets**
7-Way Hips
2X 20 Reverse Crunches
2X 8 Bus Drivers
2X 8 Russian Twists w/Throw (each side)
2X 30S Plank Around The World
-
COOLDOWN:
2m Forward Fold
2m Squat
2m Couch Stretch
2m Door Stretch

Sample Day 3

1:30:00
L4 - Threshold Builds

15m progressive warmup
5m L3
5m L1/2 ending at the bottom of a good interval climb
-
2 rounds of:
1m L5
3m L1
3m L5
3m L1
5m L4
3m L1
7m L4
5m L1
-
Cooldown to finish prescribed time.

Sample Day 5

2:00:00
L2 - Distance

As much vert as possible in L2/3 in the prescribed time.

UMB - 2018 Imperial Challenge Open/Rec Bike - 8 weeks - 8.5 hours/week.

$50.00 - Buy Now