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2020 Sweet Doesn't Cover It

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Matthew McNamara

All plans by this Coach
No Ratings

Length

4 Weeks

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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.



Stats

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


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

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

1:00:00
56.7TSS
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

1:30:00
The 30

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).

Work
#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

1:35:00
106.3TSS
Tempo Razor - 3x15s @80-90%

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

1:28:50
61.7TSS
Spin Day 90 - 62TSS

W/U: Included

Work:
#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

3:00:00
25Kj per Kg

Probably in the 2-3 hour range today...

Sample Day 7

2:00:00
Free Form Day - Ride how ya feel

up to 2 hours of free form riding - avoid supra threshold efforts, next week isn't easy

Sample Day 9

1:23:00
88TSS
Sweet Spot Level 1a

W/U: Two quick/hard 1min openers at FTP during 20min warm up.

Work:
2 x 20's at 85-88% FTP - solid tempo pacing, good cadence

$40.00 - Buy Now