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2020 Road Base 1 - Coach Matt

Author

Matt McNamara

All plans by this Coach
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Length

5 Weeks

Plan Specs

cycling road cycling beginner intermediate advanced masters power based base period

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Plan Description

2020 Road Base 1 - Get the foundation right! These are mostly smart trainer "built" workouts during the week with longer workouts on weekends. The program checks in at 5 weeks, but week 1 is testing and week 5 is resting. Between those you'll tackle a batch of Force and Aerobic Endurance workouts. You'll also touch FTP intensity in short bouts as well! Worth your time if you want to move up a notch
The plan starts at ~9hrs/wk and peaks at 11.5hrs/wk. Program uses Power and Heart Rate guidelines to keep you honest and help you develop across the spectrum of performance.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:58 hrs 3:00 hrs
0:09 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
8:58 hrs 3:00 hrs
0:09 hrs 0:15 hrs

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

1:00:00
56.7TSS
Spin - Level 2 - Built

Ride at an easy tempo with your Power/HR primarily in zones 1/2. Maintain 90 - 100 rpm if possible. Focus on smooth pedaling and suppleness. .Cap ride at no more than 120 minutes

Sample Day 2

1:30:00
Power Profile - Day 1

First day of Power Profile - see PDF for complete description of workout

Sample Day 3

1:00:00
Power Profile Recovery Ride

Recovery Ride after 1st day Power Profile Test - see PDF for complete workout.

Sample Day 4

1:30:00
Power Profile Day 2

2nd Test Day of Power Profile - see PDF for complete instructions.

Sample Day 6

2:00:00
116.4TSS
Endurance 15Kj

W/U: Included in totals - so ride easy til you feel warmed up, usually 20-30min

Work:
#1 15Kj per Kg today! Do the All done at an easy to moderate pace - which is to say at least 15 beats under your threshold heart rate (LTHR) and avoiding extended climbing above mid zone 3 on Power. This should take you about 2 - 2.5 hours or so at moderate pace. It's a "big" kick off, but you are going easy.

#2 - During ride do 5 "Form" sprints of 10-15s each. Form sprints are just that - FORM not speed or power! Wake those legs up! Rest at least 5min between each...more is fine

Sample Day 7

1:20:00
76.9TSS
Cruise Intervals - Power Level 1

Warm up in zones 1 and 2 for the frist 10minutes (only!). Then do 4x10minutes cruising at the top half of Zone 3 power. Rest 5min between each - these are not meant to be "Hard" but a solid race tempo effort. Better to do on flat, fast roads focusing on getting your speed up. Start at the middle of Z3 and slowly increase to no more than the top of Z3 by the end of the interval.

Sample Day 8

0:15:00
Core 360 - Round 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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