6 Week Threshold Work for Early Season Racing

Author

Matt McNamara

All plans by this Coach

Length

6 Weeks

Typical Week

1 Custom, 5 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based hr 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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

If you are planning to race early in the year, this program gives your base fitness a bit of a kick in the run to racing. Plan presumes you have some solid sub-threshold aerobic conditioning and are ready to push the envelope a bit, mostly via structured indoor workouts.

I am a USAC Level 1 coach with distinction, power and skills certifications. I tend to write my plans with a mix of HR and Power based metrics, and include smart files for those who work out indoors. Most of my plans are $10/week. Hope you enjoy...

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:36

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.

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

0:55:30
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 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

3:00:00
Endurance - Level 2 power

Moderate Effort Seated: ~2.5 - 3.5 hours on a rolling course with your power mostly in Zone 2 and 3. Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware of average power on any sustained climbs and keep it under threshold for anything over 5 minutes. Try to be around a .8 on Intensity Factor for the whole ride (meaning you want to average about 80-85% FTP by normalized power)

Sample Day 7

2:30:00
Endurance Hills - 2.5k

Moderate Effort: 1.5 – 2.5 hours on a climbing course. Warm up for at least 30 minutes with your HR in Zones 2.. Ride only to the top of Zone 3 if possible and try to get a minimum of 2500’ of climbing during the ride.

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

6 Week Threshold Work for Early Season Racing

$60.00 - Buy Now
_