Bronze - Road Base 2 HRM w/Weights by Matt McNamara

Average Weekly Training Hours 13:30
Training Load By Week
Average Weekly Training Hours 13:30
Training Load By Week

Welcome to your Base 2 Program. As the second step in the preparation cycle, you are making important progress towards achieving your cycling goals. This program will further your aerobic base, introduce structured muscle endurance intervals, and refine the high intensity efforts begun in Base 1. This program assumes you have completed a substantive Base 1 phase and are prepared for the demands of Base 2. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). If you have not completed an LTHR determination, simply follow the protocol at the end of this document. This plan averages 10-12 hours per week and lasts 4 weeks. There is no 'rest' week built into this plan

Sample Day 1
1:30:00
Free Form Ride

A free form ride without many restrictions! HR ceiling is LT. Ride duration is limited to 2  2.5 hours, with 10 minutes of hard (above Zone 3). Keep working on your local test piece climbs (though not every time is a race against the clock), time trials, or power. Vary your start speed and pace, try attacks, etc. Time Trialing efforts  riding low and aero at different cadences to see which is most efficient for you.

Sample Day 2
2:00:00
Muscle Endurance - Level 2

ME Intervals (muscle endurance): 2  3 hours with HR in zones 2  3 mostly. For the last hour or so please do 4 x 15 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 5 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (Leg/Muscle RPE: ~8).

Sample Day 3
1:30:00
Force 2 - Speed Climbing - Level 1

Force 2: Speed Climbing  On a course with a consistently hard grade (5 - 10%+) focus on climbing with a high cadence (80+) for 2 - 4 minutes per set. Start with 3 sets of 3 minutes and add 1 set and 1 minute each week (to a max of 6 sets of 4 minutes). Target HR is Upper Zone 4  5b. You may need to get a slightly smaller cassette to be able to maintain the cadence (27?). Recover for 2x the interval time (ie 6minutes recovery on a 3minute interval).

Sample Day 4
1:30:00
Strength 2

Welcome to the second "Strength" phase! This phase is a slight change in protocol from the last. It is still a strength phase but begins to move you towards the POWER and SPEED part of your program. Your first set should be at ~50% of your anticipated maximum weight and should be used as a “warm up” set. A typical progression would be 12 rep warm up, 6 reps heavy, 6 reps heavier, 4 reps maximum. Be sure to read the description of the exercise and sequence completely – this is a very specific program that you should follow as closely as possible. You will notice that on select exercises there is a “drop set” after the last heavy set – this is where the fun is! Simply complete the regular sets; after the last one you will drop the weight and do a long endurance set of 14-18 reps. Lucky!! If you have questions contact your coach.
Total Sets/Reps: 4 sets of 12 - 4 repetitions for each exercise
Phase Focus: Muscle Strength
Phase Duration: 3 Weeks

Sample Day 5
1:30:00
Muscle Endurance - Level 2

ME Intervals (muscle endurance): 2  3 hours with HR in zones 2  3 mostly. For the last hour or so please do 4 x 15 minute intervals with your HR at the top of Zone 3 (within 5 beats, but not over) with 5 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (Leg/Muscle RPE: ~8).

Sample Day 6
2:00:00
Acceleration Intervals Level 2

Try to get at least 750Kcal burned before starting the sprints. From a rolling start between 20 - 25mph accelerate the gear as hard as possible for 8 - 12 seconds, recover for 30 seconds. During recovery try to maintain a steady speed of at least 18-20mph so you don't have to re-accelerate. Try to emphasize smooth and hard acceleration. First week do 4 blocks of 5 (20 sprints) with 5 minutes easy spin between blocks. Add 1 block each week (up to a total of 7 blocks). Vary your starts between moderate, easy and large gears. This is a great criterium workout!

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

Moderate Effort Seated: 3.5 + 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.

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!