2020 Micro Plan - 3 Week Force Development Project

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2020 Micro Plan - 3 Week Force Development Project

Author

Matthew McNamara

All plans by this Coach

Length

3 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

4:00 hrs

Plan Specs

cycling beginner intermediate masters power based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Force Development -kinda like weights on the bike, but this is a far more nuanced plan. Workouts build to a final week of just over 675TSS in 11.5 hours - a stretch for many, so plan a down week after. Lots of climbing and moderate/tempo intensity big gear work, but don't worry we didn't neglect the harder efforts too!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:01

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

1:09:00
68.2TSS
Force 1 -Big Gear Rhythm final

Warm Up: 20min zone 2, building to zone 3 for the last 8minutes or so...

Work
#1 - 10min @ 85-90% FTP and 60-70rpm, 2min rest

#2 - 10min @ 83-88% FTP and 70-75rpm, 2min rest

#3 - 10min @ 83-88% FTP and 60-70rpm, 2min

Sample Day 2

0:50:00
47.6TSS
Fast Pedaling Drills 1.0

W/U: Fast pedalng out of the gate, alternating with some more force/muscle work efforts. Pay attention to the cadence recs for every phase!

Work
#1 - 2min @ 70-85% FTP and 75-85rpm (force) with 1min rest between at 90-100rpm

#2

#3

Sample Day 3

1:09:00
68.2TSS
Force 1 -Big Gear Rhythm final

Warm Up: 20min zone 2, building to zone 3 for the last 8minutes or so...

Work
#1 - 10min @ 85-90% FTP and 60-70rpm, 2min rest

#2 - 10min @ 83-88% FTP and 70-75rpm, 2min rest

#3 - 10min @ 83-88% FTP and 60-70rpm, 2min

Sample Day 5

1:30:00
129.7TSS
Prototype #2: Drop The Hammer - Climbing

W/U:

Work

-

Sample Day 6

1:30:00
120.8TSS
3Peat Threshold - Level 2 - 90-115%

W/U:Steady 30min of quick pedaling at low to moderate power to get temp up and legs loose.

Work: 
2 x 15:00 at 90 - 100% of Threshold
2 x 10:00 at 100 - 115% of Threshold
3min rest between all reps

Sample Day 7

2:30:00
125TSS
Free Form

Go far and have fun...but don't go too hard YET!

Sample Day 9

1:21:00
79.2TSS
Force 2 - Big Gear Stairs - Level 1 Indoor

W/U: as normal

Work
#1 85% Gear Step Ups - 3min x 4

#2 90% Gear Step Ups - 3min x 4

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