Winters Prelude

Average Weekly Training Hours 06:42
Training Load By Week
Average Weekly Training Hours 06:42
Training Load By Week

Don't fall into the typical fall doldrums! Pre-base training should be fun and diversified! This program touches all the training zones over the course of a 4-week prep cycle into your winter training block. Perfect if you like a dash of structure and a pinch of fall free form fun riding (ok, more than a pinch!). Zone progression from 2 - 4 - 5+

Sample Day 1
1:30:00
Cruise Intervals 1

Cruise Intervals: 1.5 - 2+ Hours. On a flat course or indoors do the following: 3 - 4 intervals of 8 - 10 minutes each. Stair step intervals between 80%, 85%, then 90 FTP each time, and stay on the targeted power. You can do your 4th at 90% if you feel strong at the end of 3. 
Recover for 4:00 minutes between intervals in Zone 2.

Sample Day 2
1:00:00
Pedaling Drill 1

~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times focusing on each leg individually: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After you’ve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15/14): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 – 5 times if possible. Finish with a good 10 minute warm down & stretch.

Sample Day 7
2:30:00
I Want My KJ's!

Each person in this outfit WILL bring me 1000KJ's or they will die trying! Which isn't to say actually dying. Intensity is not the point, steady duration, with intermittent short hard efforts, to get there!

Sample Day 8
1:30:00
Cruise Intervals 1

Cruise Intervals: 1.5 - 2+ Hours. On a flat course or indoors do the following: 3 - 4 intervals of 8 - 10 minutes each. Stair step intervals between 80%, 85%, then 90 FTP each time, and stay on the targeted power. You can do your 4th at 90% if you feel strong at the end of 3. 
Recover for 4:00 minutes between intervals in Zone 2.

Sample Day 9
1:30:00
Acceleration Intervals Level 1

Try to get approximately 1000Kcal burned before starting the sprints. From a rolling start between 5 and 20mph accelerate the gear as hard as possible for 5 - 8 seconds, recover for 30 seconds. Try to emphasize smooth and hard acceleration. Practice technique and bike handling. First week do 4 blocks of 5 (20 sprints) with 5 minutes easy spin between blocks add 1 block each week (up to a total of 8 blocks). Vary your starts between slow and medium speed. Vary terrain bi-weekly. Always start in the small ring for the first block to loosen up. Don't use larger than a 53x15 gear on any sprint!

Sample Day 10
2:00:00
*Spin - Level 2 - Endurance Recovery

W/U: Starting in Zone 1 and small ring - build into a modest sweat over 10-20min of small ring riding in various gears.

Work: Longer spin ride, up to 2.5 hours primarily zone 2 heart rate, dont worry about power too much, this is recovery or base building. You can tap zone 3 on climbs or medium length tempo efforts (under 15m)...but stay at least 10 - 15 beats below threshold.

C/D: Begin your cool down with 3 x 5s small ring sprints, 25 seconds between each. Acceleration and Cadence are the focus. Proceed to a 15min easy spin down in small ring only

Sample Day 11
1:30:00
Road Skills - Level 1

See Attached PDF - essentially you'll be doing lots of turns and braking on your bikes today!

Matt McNamara
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Sterling Sports Group

I am one of those coaches who has built their life around cycling. I didn't stumble upon coaching - I have been developing as a coach for over 25 years through competition, education, and experience. I believe in the fundamentals of a sound program and take a whole life approach - incorporating your off the bike life into your training to maximize return and happiness in both!