Bronze - Road Base 1 w/Weights HRM by Matt McNamara

Average Weekly Training Hours 11:07
Training Load By Week
Average Weekly Training Hours 11:07
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. The program INCLUDES a strength training plan 2-days per week (mon/thur). 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 (including weights).

Sample Day 1
1:00:00
Weights - Endurance Phase 1

In the first phase you established some motor learning and connective tissue adaptation. This phase of the program takes you further into muscle endurance. You switch from a circuit style to a more traditional 3 sets of each exercise in a row. You should try to push your endurance this phase by striving for a good amount of fatigue at the end of each set and exercise. Your perceived exertion / fatigue level should be about 6.5 – 8 at the end of each set! The emphasis is still on whole body fitness so don’t skip the upper body and core! Do each of these exercises completely (all sets) before moving on to the next set. See weights orientation form for clarification on any exercises. You should still be lifting at about 80% of your perceived maximum. You are welcome to do the “determining weight loads” spreadsheet during this phase to get a better idea of what you can lift.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Muscle Endurance
Phase Duration: 3 Weeks

Sample Day 2
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 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 5
1:00:00
Weights - Endurance Phase 1

In the first phase you established some motor learning and connective tissue adaptation. This phase of the program takes you further into muscle endurance. You switch from a circuit style to a more traditional 3 sets of each exercise in a row. You should try to push your endurance this phase by striving for a good amount of fatigue at the end of each set and exercise. Your perceived exertion / fatigue level should be about 6.5 – 8 at the end of each set! The emphasis is still on whole body fitness so don’t skip the upper body and core! Do each of these exercises completely (all sets) before moving on to the next set. See weights orientation form for clarification on any exercises. You should still be lifting at about 80% of your perceived maximum. You are welcome to do the “determining weight loads” spreadsheet during this phase to get a better idea of what you can lift.
Total Sets/Reps: 3 sets of 14 repetitions for each exercise
Phase Focus: Muscle Endurance
Phase Duration: 3 Weeks

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.

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!