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2020 Road Base 2 - Coach Matt


Matthew McNamara

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5 Weeks

Plan Specs

cycling beginner intermediate advanced masters power based base period

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Plan Description

2020 Road Base 2 - These are mostly smart trainer "built" workouts during the week with longer workouts on weekends. The program checks in at 5 weeks, but week 1 is testing and week 5 is resting. Between those you'll tackle a batch of Tempo to Sweet Spot intensities, drop a few Tabata's along the way and meet a couple of my favorite workouts: The Three Peat and The Razor. Worth your time if you want to move up a notch
The plan starts at ~9hrs/wk and peaks at 11.5hrs/wk. Program uses Power and Heart Rate guidelines to keep you honest and help you develop across the spectrum of performance.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:24 hrs 3:00 hrs
—— ——
0:09 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
9:24 hrs 3:00 hrs
—— ——
0:09 hrs 0:15 hrs

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

Spin - Level 2 - Built

Ride at an easy tempo with your Power/HR primarily in zones 1/2. Maintain 90 - 100 rpm if possible. Focus on smooth pedaling and suppleness. .Cap ride at no more than 120 minutes

Sample Day 2

Power Profile - Day 1

First day of Power Profile - see PDF for complete description of workout

Sample Day 3

Power Profile Recovery Ride

Recovery Ride after 1st day Power Profile Test - see PDF for complete workout.

Sample Day 4

Power Profile Day 2

2nd Test Day of Power Profile - see PDF for complete instructions.

Sample Day 6

Cruise Intervals - Power Level 1

Warm up in zones 1 and 2 for the frist 10minutes (only!). Then do 4x10minutes cruising at the top half of Zone 3 power. Rest 5min between each - these are not meant to be "Hard" but a solid race tempo effort. Better to do on flat, fast roads focusing on getting your speed up. Start at the middle of Z3 and slowly increase to no more than the top of Z3 by the end of the interval.

Sample Day 7

Free From Endurance

W/U: Spin 90+ RPM for first 10-15min, then slowly add some intensity over the next 10min or so.

Work: Free form, but aim for at least upper zone 2 on power across the duration. A good target is 20Kj per Kilogram (eg 1500Kj for 75Kg person)

Sample Day 8

Core 360 - Round 1

15 minutes to better performance - sounds good to me! See the attached PDF for form notes, pictures, and instructions. Here is your daily block:
Round 1:
- 3 sets of 6 abdominals, then turn 90 degrees
- 2 sets of 6 side plank movements, turn 90
- 1 minute plank w/variations each time, turn 90
- 2 sets of 6 side plank - same as other, turn 90
Round 2
- 3 sets of 8 abs, different than 1st round
- 2 sets of 8 planks w/variations
- 10 Push Ups and 1 minute plank
- 2 sets of 8 plans w/variations
Round 3
- 2 sets of 10 straight sit ups
- 2 sets of 10 combination planks from 1 and 2
- 5/ea offset push ups and 1 minute plank
- 2 sets of 10 combination planks from 1 and 2
Abs: 62
Planks: 3 minutes
Push Ups: 20

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