Power - Road Build 1 by Matt McNamara

Average Weekly Training Hours 08:37
Training Load By Week
Average Weekly Training Hours 08:37
Training Load By Week
Sample Day 1
1:00:00
Spin

easy recovery spin ...

Sample Day 2
1:30:00
85% MAP Intervals - Level 6

Warm up for at least 20 - 30 minutes with 1-2 "blow out" efforts of 30 - 45s. Then do 2 sets of 4x4:00 at 85% of Maximal Aerobic Power (MAP). Recover at 50% MAP for 3 minutes b/w reps and 10 minutes b/w sets. 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
2:00:00
Tempo - Level 2

Short warm up then ride 60 minutes between 85 - 90% of LT Power. No sprints, but you'll probably end up doing some hard efforts to keep power up. I like to start at the bottom of the target range and build to the top, or just over - by the end of the tim

Sample Day 4
1:30:00
85% MAP Intervals - Level 3

20 - 30 minute warm up in HR Zones 2 and 3. After warm up do 5 reps of 5:15min at 85% of your 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 minutes after the last interval.

Sample Day 6
3:00:00
Sweet Spot Level 1

After a good warm up of at least 30minutes - ride 60 minutes between 88 - 93% of LT Power. Every 3 minutes sprint for 15seconds to ~500W, and then drop right back to your 'sweet spot' training intensity (88-93% of LT power).

Sample Day 7
3:00:00
Custom

This should be a "B" level event - ideally a road race with some climbing. If it's a criterium - try to ride an additional hour after the race with 2x15min Zone 3 tempo efforts...

Sample Day 9
1:30:00
95% MAP Intervals - Level 1

Warm up for at least 20 - 30 minutes with 1-2 "blow out" efforts of 45s - 1:00. Then do 3x3:30 at 95% 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

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!