2020 Sweet Doesn't Cover It
Matthew McNamaraAll plans by this Coach
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You've heard of sweet spot workouts, this is so much more than that. Quality sub-threshold work is part of the plan of course, but we've got a few tricks up our sleeve as well to help you come out of this 4 week block feeling great and ready for the next round. It IS and enruance / threshold focused block so plan for additional rest and nutrition to complete the weekly requirements.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||9:49 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:49 hrs||3:00 hrs|
Training Load By Week
Sample Day 1
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
W/U: 15-20min including a few 2min openers at around your anticipated power (eg existing FTP) and 2 x 30s at/above MAP (VO2power).
#1 - There's only one today....30 minutes full gas!
- indoors: good airflow (consider a 2nd fan behind you)
- Good hydration - pre and during this ride
- Consider ice if you get too hot
#2 - post test - ride for another 30-45min tempo to easy spin. No high HR efforts, no big gear work
Sample Day 3
W/U: 20min building to some 1-1.5min efforts at 100% FTP
Work: 3 x 15's From 80-90% FTP - vary cadence from effort to effort
#1 - lower cadence muscle work
#2 - High cadence 'spin'
#3 - Self selected!!
Finish with 5min of fast pedaling above 105rpm and around FTP to blow the legs out
Sample Day 4
#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...
Sample Day 6
Probably in the 2-3 hour range today...
Sample Day 7
up to 2 hours of free form riding - avoid supra threshold efforts, next week isn't easy
Sample Day 9
W/U: Two quick/hard 1min openers at FTP during 20min warm up.
2 x 20's at 85-88% FTP - solid tempo pacing, good cadence