Bronze - Road Preparation HRM w/Weights by Matt McNamara

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

This plan is a 4-week preparation phase for road cyclists. It is built on the use of a Heart Rate monitor and averages about 10 hours per week of activity. This plan is the perfect segue to the start of Base 1 conditioning

Sample Day 1
1:30:00
Weights - Transition/Preparation

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Motor Learning, Endurance & Correct Form
Phase Duration: 2 Weeks

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 for each leg: 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): 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 3
1:30:00
Weights - Transition/Preparation

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Motor Learning, Endurance & Correct Form
Phase Duration: 2 Weeks

Sample Day 4
0:45:00
Cross Training -

Yoga, Pilates or a simple stretching program. Use this time to work on your body and it's alignment.

Sample Day 5
1:30:00
Weights - Transition/Preparation

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Motor Learning, Endurance & Correct Form
Phase Duration: 2 Weeks

Sample Day 6
1:30:00
Muscle Endurance - Level 1

ME Intervals (muscle endurance): 1.5 - 2 hours with HR in zones 2 – 3 mostly. For the last hour or so please do 4 x 10 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 3 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (Leg/Muscle RPE: ~8).

Sample Day 8
1:30:00
Weights - Transition/Preparation

The first phase of the program has a low weight/high repetition focus to help develop the supporting structures (ligaments, tendons, etc.) and motor learning first. See the exercise orientation sheet for an explanation of each exercise. These exercises should be done in a circuit style. Do this routine 3x per week for two weeks.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Motor Learning, Endurance & Correct Form
Phase Duration: 2 Weeks

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!