Matthew McNamaraAll plans by this Coach
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This is not for those who don't like to suffer..
Yep, it was mixed up quickly...and it's hard! It is also NOT part of a progressive training plan, it's a mix of some of my favorite workotus over two weeks. Short and to the point...with more on the way!
Hey, it's only 2 weeks, why not give it a whirl!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||10:21 hrs||1:37 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||10:21 hrs||1:37 hrs|
Training Load By Week
Sample Day 1
W/U: 20min w/2x1min hard (100% FTP) efforts
#1 - 5sets of 6x 30s "ON" / 30s "OFF" intervals with 8min easy recovery between
#2 - 1set of 4x1min @ 103% FTP, 2min recovery between
Sample Day 2
W/U: 15-20min gradually building to a nice sweat.
Work: 3 x 20:00min Razor Intervals
Ride the first 5 minutes of each effort at 80% of Threshold, then - using the lap average power screen - try to raise the average 1 watt a time over the next 10 minutes to an average power of 84% of Threshold by the end.
This is a novel challenge - you'll want to spend a bit of time at each workload..perhaps 30-40s or so...we're only looking for about 15W of "gain" on the effort and it isn't meant to be "all out" at any point.
Sample Day 3
Sample Day 4
Jump online and ride where you want, as fast or slow as you want...just GO!1
Sample Day 5
#1 - easy spin for the most part. Drop 3 - 5 x 30s seated spin up pedal stroke accelerations - eg 120rpm+ in last 10s. 2min recovery minimum
#2 - High zone 2 HR tempo - Aim for the top 5 beats of the endurance zone and hold it for 2 blocks of at least 15min over varied terrain! Up hills and down - hold that target range for HR.
#3 - 5x 10s Form Sprints - small ring to start. Focus on different parts of the pedal stoke, power vs accelerations, etc...
#4 2 x 10min @ 73-83% FTP with a 5min recovery
#5 4 x 30s at 90-115% FTP
#6 5 x 10s @ 90-115%
Sample Day 6
An essential element of criterium and road race success is the ability to handle repeated HIGH WATT efforts in the quest to stay in contention. Warm up regularly and throw in a couple of 30s efforts to clear the system. The efforts are a short series of stair-steps. Ride 5'ish minutes at near race tempo...then SURGE in a big gear (starting in the 53x16 or 15 - trying to increase the gear if possible) for 10s, tempo for 50s, SURGE for 20s, tempo for 40s - and continue the SURGE/TEMPO efforts (30s/30s, 40s/20s, 50s/10s) for the full 5 - minutes. Do these twice with 10m between. Finish the workout with a block of 5x30s of FULL GAS Roll-Ons starting around 18mph and in a just-barely-too-big gear. Standing, lots of drive and emphaiss on whole body involvement. Rest 2m between each... have fun!
Sample Day 7
W/U: At least 15 minutes building into Z3 HR with a couple of 1min accelerations.
Work: ride 2x20 minutes between 88 - 93% of LT/FTP Power. Every 3 minutes sprint for 15seconds to ~150-200, and then drop right back to your 'sweet spot' training intensity (88-93% of LT power).