2020 Micro - MAP / VO2max Primer - Matt McNamara

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2020 Micro - MAP / VO2max Primer - Matt McNamara

Author

Matt McNamara

All plans by this Coach

Length

3 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling gran fondo/century beginner intermediate masters power based hr based

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Summary

Includes Structured Workouts

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This is a TOUGH program. It's short, but don't take that lightly, it doesn't mince efforts and asks for total commitment. Then again, it's only 3 weeks and you LOVE to suffer right? :)

This program is called a "VO2max Primer" - so expect to hit the high heart rates routinely. Fortunately there a lots of ways to tackle your high end aerobic development, and this plan covers many of them including Maximal Aerobic Power (MAP) and the Seiler protocol. Average weeks are right at about 10 hours and 450, 610, and 650 TSS. Not easy, so plan rest accordingly after this block!

Enjoy!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:13

Matt McNamara

Sterling Sports Group

So, You're thinking of hiring a coach but how do you begin to sort the wheat from the chaff? Well, I think street cred and experience matters. I've been developing as a coach for over 25 years thru competition, education and experience. I coach both power and heart rate, incorporate your life into your training plan, and put a lot of focus on skills and tactical development instead of just power numbers and HIT.

Sample Day 1

1:28:50
61.7TSS
Spin Day 90 - 62TSS

W/U: Included

Work:
#1 - easy spin for the most part. Drop 3 - 5 x 30s seated spin up pedal stroke accelerations - eg 120rpm+ in last 10s. 2min recovery minimum

#2 - High zone 2 HR tempo - Aim for the top 5 beats of the endurance zone and hold it for 2 blocks of at least 15min over varied terrain! Up hills and down - hold that target range for HR.

#3 - 5x 10s Form Sprints - small ring to start. Focus on different parts of the pedal stoke, power vs accelerations, etc...

Sample Day 2

1:05:00
73.8TSS
90% MAP Intervals - Level 1

Warm up for at least 20 - 30 minutes with 1-2 "blow out" efforts of 45s - 1:00. Then do 3x4:30 at 90% of Maximal Aerobic Power (MAP). Recover at 50% MAP for 5 minutes between intervals. If you haven't done an MAP Profile use your BEST 5 minute power value as a baseline (within the last 3 mos or so). Cool down for at least 5 mintues after the last interval

Sample Day 3

1:30:00
71.7TSS
VO2 - :30s 1:1 recovery, 20min Total Time

This is a modified power workout - adapted for HR. Warm up for 30 minutes in Zone 2. Do 2 x 1:00 "blow out" efforts at about 90% max effort. Then do 4x10:00 minute sets of 0:30s "ON" and 0:30seconds "Off" ALL OUT (that means full gas for 30s "on" and about 50% effort on recovery). Recover for 10:00minutes between sets and repeat. Heart Rate will rise to/above threshold during the course of the interval. The goal is to accumulate total time at VO2max. Total VO2 Time This Interval: 20min

Sample Day 4

1:25:00
114.6TSS
Sweet Spot Level 1b

W/U: At least 15 minutes building into Z3 HR with a couple of 1min accelerations.


Work: ride 2x20 minutes between 88 - 93% of LT/FTP Power. Every 3 minutes sprint for 15seconds to ~150-200, and then drop right back to your 'sweet spot' training intensity (88-93% of LT power).

Sample Day 6

3:00:00
Endurance 25Kj per Kg

W/U: part of ride

Work: Simply knock off 25Kj per Kg today. Heart rate targets are BELOW threshold by at least 10 beats ALL DAY (0 time above LTHR!). Likely in the 3 hour range...

Sample Day 7

1:30:00
124.2TSS
Big Gear Roll On's

An essential element of criterium and road race success is the ability to handle repeated HIGH WATT efforts in the quest to stay in contention. Warm up regularly and throw in a couple of 30s efforts to clear the system. The efforts are a short series of stair-steps. Ride 5'ish minutes at near race tempo...then SURGE in a big gear (starting in the 53x16 or 15 - trying to increase the gear if possible) for 10s, tempo for 50s, SURGE for 20s, tempo for 40s - and continue the SURGE/TEMPO efforts (30s/30s, 40s/20s, 50s/10s) for the full 5 - minutes. Do these twice with 10m between. Finish the workout with a block of 5x30s of FULL GAS Roll-Ons starting around 18mph and in a just-barely-too-big gear. Standing, lots of drive and emphaiss on whole body involvement. Rest 2m between each... have fun!

Sample Day 8

1:00:00
56.7TSS
Spin - Level 2 - Built

Ride at an easy tempo with your Power/HR primarily in zones 1/2. Maintain 90 - 100 rpm if possible. Focus on smooth pedaling and suppleness. .Cap ride at no more than 120 minutes

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