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Your Off Season - Fun Fall Fitness Maintained

Author

Matthew McNamara

All plans by this Coach
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Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Yea, it's the off season - but you're already pretty fit so why take DOWN TIME? Take advantage of what ya got and have FUN! Six weeks of workouts - weekdays are downloadable formats for your smart trainer, weekends are for RIDING!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:43 hrs 3:00 hrs
0:22 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:43 hrs 3:00 hrs
0:22 hrs 0:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Matt McNamara

Sterling Sports Group

So, You're thinking of hiring a coach but how do you begin to sort the wheat from the chaff? Well, I think street cred and experience matters. I've been developing as a coach for over 25 years thru competition, education and experience. I coach both power and heart rate, incorporate your life into your training plan, and put a lot of focus on skills and tactical development instead of just power numbers and HIT.

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

1:05:00
80.4TSS
85% MAP - Level 1 Built

W/U: 20min as built

Work
#1 3 x 6:30 @ ~85% MAP

Sample Day 3

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 4

1:30:00
106.5TSS
84-98%% Step Razor

W/U: 15-20min gradually building to a nice sweat.

Work: 2 - 3x17min Razor Intervals
Ride the first 5 minutes of each effort at 84% of Threshold, then - using the lap average power screen - try to raise the average 1 watt a time over the next 10 minutes to an average power of 98% of Threshold by the end.

This is a novel challenge - you'll want to spend a bit of time at each workload..perhaps 30-40s or so...we're only looking for about 15W of "gain" on the effort and it isn't meant to be "all out" at any point.

Sample Day 6

2:00:00
PV 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

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