Your Off Season - Pre Base Aerobic Development

Author

Matthew McNamara

All plans by this Coach

Length

6 Weeks

Typical Week

1 Custom, 5 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based

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Summary

Includes Structured Workouts

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You've wanted to do something different this off-season, so why not try out a different plan that you can use to start your off-season goals. This one will serve to keep some fitness, challenge you a bit and have you just that little bit farther along when "real" training starts! Good luck!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:11

Matt McNamara

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!

Back to Plan Details

Sample Day 1

0:15:00
Core 360 - version 1

15 minutes to better performance - sounds good to me! See the attached PDF for form notes, pictures, and instructions. Here is your daily block:
Round 1:
- 3 sets of 6 abdominals, then turn 90 degrees
- 2 sets of 6 side plank movements, turn 90
- 1 minute plank w/variations each time, turn 90
- 2 sets of 6 side plank - same as other, turn 90
Round 2
- 3 sets of 8 abs, different than 1st round
- 2 sets of 8 planks w/variations
- 10 Push Ups and 1 minute plank
- 2 sets of 8 plans w/variations
Round 3
- 2 sets of 10 straight sit ups
- 2 sets of 10 combination planks from 1 and 2
- 5/ea offset push ups and 1 minute plank
- 2 sets of 10 combination planks from 1 and 2
Totals:
Abs: 62
Planks: 3 minutes
Push Ups: 20

Sample Day 2

0:33:15
49.7TSS
Graded Exercise Test - 2W/Kg/min - 70Kg

W/U:

Work: Starts at 2W/Kg - based off 70Kg well, pretty close!).20W/Kg/min ramp rate - effective VO2 estimate from final 2min average power
-

Sample Day 3

0:50:00
47.6TSS
Fast Pedaling Drills 1.0

W/U: Fast pedalng out of the gate, alternating with some more force/muscle work efforts. Pay attention to the cadence recs for every phase!

Work
#1 - 2min @ 70-85% FTP and 75-85rpm (force) with 1min rest between at 90-100rpm

#2

#3

Sample Day 4

0:55:30
61.2TSS
85% MAP Intervals - Level 1 - 3x6:30

W/U: 20 - 30 minute warm up in HR Zones 2 and 3. 

Work: 3 reps of 6:30 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. This program uses FTP as 85% of MAP - a standard estimation.

Sample Day 6

2:00:00
Free Form Group Ride

The PV Saturday / Sunday ride is a perfect place to get some intensity and camraderie today! You can add up to 90min after the ride if you want - but that is more low aerobic endurance (eg 65-80% LTHR)

Sample Day 7

3:00:00
Aerobic Endurance

W/U: 10-15min easy rolling

Work - Medium long ride with HR at least 75-85% of MHR as an average after warm up (eg hit an interval button when you start the focused part). If you do a lot fo climbing it's great for steady state, but you have to focus on working the downhill too...dont' just cruise downhills. That said you may be better served on shorter climbs and a more rolling course. 3 hours is a good outside limit

Sample Day 8

0:15:00
Core 360 - version 1

15 minutes to better performance - sounds good to me! See the attached PDF for form notes, pictures, and instructions. Here is your daily block:
Round 1:
- 3 sets of 6 abdominals, then turn 90 degrees
- 2 sets of 6 side plank movements, turn 90
- 1 minute plank w/variations each time, turn 90
- 2 sets of 6 side plank - same as other, turn 90
Round 2
- 3 sets of 8 abs, different than 1st round
- 2 sets of 8 planks w/variations
- 10 Push Ups and 1 minute plank
- 2 sets of 8 plans w/variations
Round 3
- 2 sets of 10 straight sit ups
- 2 sets of 10 combination planks from 1 and 2
- 5/ea offset push ups and 1 minute plank
- 2 sets of 10 combination planks from 1 and 2
Totals:
Abs: 62
Planks: 3 minutes
Push Ups: 20

Your Off Season - Pre Base Aerobic Development

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