Your Off Season - Pre Base Force Development

Author

Matthew McNamara

All plans by this Coach

Length

6 Weeks

Typical Week

1 Custom, 5 Bike, 1 Day Off

Longest Workout

3:00 hrs

Plan Specs

cycling road cycling beginner intermediate power based

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Summary

Six weeks of muscle endurance and force development work for ya! Most of these weekday workouts are downloadable, weekends are for riding! Hope you enjoy...

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:43

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

1:30:00
84.2TSS
Tempo (power) - Level 1

ME Intervals (muscle endurance): 1.5 hours with Warm up for 20min or so then please do 4 x 12 minute intervals with your power at the top of Zone 3 (+/- 5w) with 3 minutes rest between each interval..

Sample Day 3

0:30:00
23.8TSS
Spin - Level 1

W/U: N/A

Work - 30min spin - break into smaller blocks of varying cadence and gear choices. Never over a 5 on RPE!!

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
Team Weekend Ride

W/U: Ride out

Work: Free form, kinda hard ride - ideally with an IF above 0.85

Sample Day 7

2:30:00
Short and Sharp

W/U: As normal

Work - Any mix of small to medium climbs (30s - 5min) taken at a hard pace - think FTP minimum! Hopefully you can sustain the intensity across at least 30min minimum of hill work!

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 Force Development

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