Bronze - Road Base 3 HRM by Matt McNamara

Average Weekly Training Hours 12:07
Training Load By Week
Average Weekly Training Hours 12:07
Training Load By Week

Congratulations, you have reached the final phase of base training! I hope you are feeling the benefits of both developing fitness, and your commitment to the program. You are also likely targeting your first events of the year. If you haven’t done so already take the time to create a challenging, but realistic, schedule and to prioritize the events you’ll do. This is important as you refine both fitness and tactics over the course of the training period in preparation for target events later in the year. This program presumes you’ve completed both phases 1 and 2 of yoru base conditioning (whether Sterling or someone else’s) and are prepared for the start of racing. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). This plan is 4-weeks long and averages 11 - 13 hours per week. There is no rest period included in this plan.

Sample Day 1
1:00:00
Spin - Level 3

High Cadence - spend most of the ride in Zone 2 - focus on UNDERGEAR riding - 100-110rpm for the duration of the ride. Though seated most of the time, do some small efforts standing - still at high cadence (dance those pedals) - try to think about using your ankle to help with the pedal stroke during each phase.

Sample Day 2
1:30:00
Neuromuscular Power Intervals

Neuromuscular Power Intervals: At least 30 minutes of warm up and then do 2 sets of 5 minutes each of Micro  Bursts. A micro-burst is 15s ON and 15s OFF. The ON portion is to be done at 150% of Threshold power, while the OFF period is done at 50% of threshold power. You must repeat the cycle every 15s for the entire interval. Follow each interval with 5 minutes of EASY spinning. After these are done cruise for 15 minutes easy then do 10x10second sprints out of the saddle. Try to reach 300-350% of Threshold power during sprints. Cool down for at least 15 minutes.

Sample Day 3
1:30:00
Neuromuscular Power Intervals

Neuromuscular Power Intervals: At least 30 minutes of warm up and then do 2 sets of 5 minutes each of Micro  Bursts. A micro-burst is 15s ON and 15s OFF. The ON portion is to be done at 150% of Threshold power, while the OFF period is done at 50% of threshold power. You must repeat the cycle every 15s for the entire interval. Follow each interval with 5 minutes of EASY spinning. After these are done cruise for 15 minutes easy then do 10x10second sprints out of the saddle. Try to reach 300-350% of Threshold power during sprints. Cool down for at least 15 minutes.

Sample Day 4
2:00:00
Hour of Power - Level 1

After a good 20-30min warm up: ride 60 minutes at a high tempo/race pace with HR between the top of Zone 3 and the top of Zone 4. Every THREE minutes do 1 x 15s Sprint at about 80% of max - then go right back to your tempo riding. Heart Rate will rise during the workout to LT or slightly over. Try to use a circuit course so you can baseline your speed and time to try and maintain the same pace throughout the hour. Spin down 15 minutes at the end...

Sample Day 6
2:00:00
Endurance Hills 2 - 2.5k

Moderate/Hard Effort: 1.5 – 2.5 hours on a climbing course. Warm up for at least 30 minutes with your HR in Zones 2.. Ride hard on all the climbs (LT –5/+3) and try to get a minimum of 2500’ of climbing during the ride. Do each climb at LT with a few 30 second to 1 minutes jumps over LT during the longer ones (over 10 minutes). Try to recover just below LT while still on the climb.

Sample Day 7
3:00:00
Endurance - Level 4

Endurance Ride 3 - 4+ hours. Start slowly and build up to Zone 3 HR. Try to ride in 30+ minute blocks in Zones 3 and 4 (sweet spot!). Recover in Zone 2 for 10 minutes between these efforts

Sample Day 9
1:30:00
VO2 - :30s 1:1 recovery, 15min Total Time

This is a modified power workout - adapted for HR. Warm up for 45 minutes in Zone 2. Do 2 x 1:00 "blow out" efforts at about 90% max effort. Then do 3x10:00 minute sets of 0:30s "ON" and 0:30seconds "Off" ALL OUT (that means full gas for 30s "on" and about 50% effort on recovery). Recover for 10:00minutes between sets and repeat. Heart Rate will rise to/above threshold during the course of the interval. The goal is to accumulate total time at VO2max. Total VO2 Time This Interval: 15min

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!