2020 Road Base 3 - Coach Matt

Browse Training Plan Store

Back to Plan Details

2020 Road Base 3 - Coach Matt

Author

Matthew McNamara

All plans by this Coach

Length

6 Weeks

Typical Week

5 Bike, 1 Custom

Longest Workout

5:00 hrs

Plan Specs

cycling road cycling beginner intermediate masters power based hr based base period

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

Road Base 3 is ideal for those well into their aerobic development for the year. It is essentially a 4-week program with testing in weeks 1 and 6. Base 3 brings you into the realm of Threshold and Sweet Spot work, adds some outdoor intensity on weekends, and generally sets the stage for your Build 2 Racing phase...

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:46

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
137.8TSS
3Peat Threshold - Level 1 - 3x15 85-105%

W/U: 15-30min

Work
#1 3x 15min @ 85-105% of FTP
- 85-90%
- 90 - 95%
- 90 - 105%

Sample Day 7

3:00:00
Endurance - 1500 KJ's

A moderately paced effort - no sustained threshold or higher! - targeting 1500 Kilojoules of steady state exertion. Think of doing 15-30m blocks of steady state zone 2/3 power...but not higher

Sample Day 8

0:30:00
Core 360 - Round 2

3 x 7:00 minutes of dynamic movement including: - Elbow Bridge - Scissor Shoulder and Mountain Climber (knee to shoulder, low) - Lateral Plank hip elevate/drop. From the midline drop/raise the hips 6-10 inches, including obliques on elevation. - 10 rep sets of SUPER SLOW push ups until form breaks and/or hips drop. - 3 sets of 6 ea side - DB Snatch to Over Head Press (OHP) - 12 - 15 rep set of DB Goblet Squat (elbows to knees, hips and heels loaded).

$49.00 - Buy Now