Bronze - Road Base 1 HRM by Matt McNamara

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week

Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time.

Sample Day 1
1:00:00
Pedaling Drill 1

~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times for each leg: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After youve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 5 times if possible. Finish with a good 10 minute warm down & stretch.

Sample Day 2
1:00:00
Spin 2 - Level 2

1 - 1.5 hours of low HR efforts. After a 20 min warrm up spend the rest of the ride alternating every 5 - 8 minutes between ~100rpm and ~70 rpm, while maintaining high zone 2 to low/mid zone 3 on intensity. It's not a hard workout by design. More it is designed to work on a nice smooth spin and a bit of muscle work in the low RPM range (like 53x14). Cool down easy for at least 10 minutes.

Sample Day 3
1:00:00
Custom

Heart Rate Test Day - follow the protocol in your monthly write up to get a baseline for your LT Heart Rate and Training Zones. It is easy to either manually record the info (with a friends help), or if you have a downloadable heart rate monitor you can simply download that. If you have any questions or need any help let me know

Sample Day 4
1:30:00
Tempo Intervals - Beg/Int

A good steady effort. Warm up for 20 minutes or so and spend the next 45 minutes to an hour with your HR in the upper Zone 2 to middle of Zone 3. Every 3 minutes do a solid 10 second - 2/3rd effort sprint 1 gear higher than your current gear. After the sprint shift back to your regular gear and continue to ride steady state at the top of Zone 3. You may get some cardiac drift/elevation after the first 20 minutes or so (keep an eye on speed to get an idea of how fast you are riding) - dont let HR go over LT on the steady state efforts. At least 10 minutes cool down

Sample Day 6
2:00:00
Endurance - Level 1

Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.

Sample Day 7
2:00:00
Endurance - Level 1

Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.

Sample Day 9
1:00:00
Pedaling Drill #2

1 - 1.5 Hr Total Time on trainer. After a good 20 minute warm up do the following: Ride a 53x19/17 gear at 60rpm for 60 seconds with one leg. Alternate legs for a total of 5 minutes per leg. Spend the remainder of the workout spinning a large gear (53x15/14) at ~70 -85 rpm in Zone 3. Allow 5 minutes to cool down/recover.

Matt McNamara
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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!