Your Off Season - Fun Fall Fitness Maintained

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

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:05

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

1:05:00
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

Your Off Season - Fun Fall Fitness Maintained

$60.00 - Buy Now