Bronze - Road Base 1 HRM by Matt McNamara
4 weeks - $50.00
Total Hours: 38
Total Hours: 38
Base 1 is designed to familiarize your body with structured training and the imposition of a consistent volume of time in an aerobic activity. It is a full 4-week program (no rest week included). This program will give you both a strong aerobic base of fitness upon which to build your higher intensity workouts later in the year and a start on that intensity training in the last phase of the program. This program is built around use of a heart rate monitor (HRM) and knowledge of your Lactate Threshold Heart Rate (LTHR). It is ideal for those with approximately 10 hours per week of training time.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Bike
Pedaling Drill 1
Planned Time: 1:00:00
~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times for each leg: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After youve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 5 times if possible. Finish with a good 10 minute warm down & stretch.
Planned Time: 1:00:00
~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times for each leg: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After youve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 5 times if possible. Finish with a good 10 minute warm down & stretch.
Workout #2 : Bike
Spin 2 - Level 2
Planned Time: 1:00:00
1 - 1.5 hours of low HR efforts. After a 20 min warrm up spend the rest of the ride alternating every 5 - 8 minutes between ~100rpm and ~70 rpm, while maintaining high zone 2 to low/mid zone 3 on intensity. It's not a hard workout by design. More it is designed to work on a nice smooth spin and a bit of muscle work in the low RPM range (like 53x14). Cool down easy for at least 10 minutes.
Planned Time: 1:00:00
1 - 1.5 hours of low HR efforts. After a 20 min warrm up spend the rest of the ride alternating every 5 - 8 minutes between ~100rpm and ~70 rpm, while maintaining high zone 2 to low/mid zone 3 on intensity. It's not a hard workout by design. More it is designed to work on a nice smooth spin and a bit of muscle work in the low RPM range (like 53x14). Cool down easy for at least 10 minutes.
Workout #3 : Custom
Custom
Planned Time: 1:00:00
Heart Rate Test Day - follow the protocol in your monthly write up to get a baseline for your LT Heart Rate and Training Zones. It is easy to either manually record the info (with a friends help), or if you have a downloadable heart rate monitor you can simply download that. If you have any questions or need any help let me know
Planned Time: 1:00:00
Heart Rate Test Day - follow the protocol in your monthly write up to get a baseline for your LT Heart Rate and Training Zones. It is easy to either manually record the info (with a friends help), or if you have a downloadable heart rate monitor you can simply download that. If you have any questions or need any help let me know
Workout #4 : Bike
Tempo Intervals - Beg/Int
Planned Time: 1:30:00
A good steady effort. Warm up for 20 minutes or so and spend the next 45 minutes to an hour with your HR in the upper Zone 2 to middle of Zone 3. Every 3 minutes do a solid 10 second - 2/3rd effort sprint 1 gear higher than your current gear. After the sprint shift back to your regular gear and continue to ride steady state at the top of Zone 3. You may get some cardiac drift/elevation after the first 20 minutes or so (keep an eye on speed to get an idea of how fast you are riding) - dont let HR go over LT on the steady state efforts. At least 10 minutes cool down
Planned Time: 1:30:00
A good steady effort. Warm up for 20 minutes or so and spend the next 45 minutes to an hour with your HR in the upper Zone 2 to middle of Zone 3. Every 3 minutes do a solid 10 second - 2/3rd effort sprint 1 gear higher than your current gear. After the sprint shift back to your regular gear and continue to ride steady state at the top of Zone 3. You may get some cardiac drift/elevation after the first 20 minutes or so (keep an eye on speed to get an idea of how fast you are riding) - dont let HR go over LT on the steady state efforts. At least 10 minutes cool down
Workout #5 : Bike
Endurance - Level 1
Planned Time: 2:00:00
Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.
Planned Time: 2:00:00
Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.
Workout #6 : Bike
Endurance - Level 1
Planned Time: 2:00:00
Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.
Planned Time: 2:00:00
Moderate Effort Seated: 1.5 - 3 hours on a rolling course with your HR in Zone 2 mostly (not over the top of Zone 3). Ride your big chain ring and try to maintain 90 - 105 rpm on the flats and ~70rpm on climbs, but beware that HR may rise as you work the lower rpm. Default to the HR guidelines in this case and shift down.
Workout #7 : Bike
Pedaling Drill #2
Planned Time: 1:00:00
1 - 1.5 Hr Total Time on trainer. After a good 20 minute warm up do the following: Ride a 53x19/17 gear at 60rpm for 60 seconds with one leg. Alternate legs for a total of 5 minutes per leg. Spend the remainder of the workout spinning a large gear (53x15/14) at ~70 -85 rpm in Zone 3. Allow 5 minutes to cool down/recover.
Planned Time: 1:00:00
1 - 1.5 Hr Total Time on trainer. After a good 20 minute warm up do the following: Ride a 53x19/17 gear at 60rpm for 60 seconds with one leg. Alternate legs for a total of 5 minutes per leg. Spend the remainder of the workout spinning a large gear (53x15/14) at ~70 -85 rpm in Zone 3. Allow 5 minutes to cool down/recover.
Workout #8 : X-Train
Cross Training
Planned Time: 1:00:00
Swim, treadmill, hike with friends - whatever it is that gets your HR up and DOESN'T include the bike! Fun day...but still building aerobic fitness....
Planned Time: 1:00:00
Swim, treadmill, hike with friends - whatever it is that gets your HR up and DOESN'T include the bike! Fun day...but still building aerobic fitness....
Workout #9 : Bike
Pedaling Drill 1
Planned Time: 1:00:00
~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times for each leg: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After youve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 5 times if possible. Finish with a good 10 minute warm down & stretch.
Planned Time: 1:00:00
~1 Hour Total Time on trainer. After a good warm up in zone 2 (20 minimum), do the following 3 times for each leg: 10 seconds of high RPM, 10 Seconds of higher RPM, 10 seconds of Max RPM, then recover for 60 seconds. After youve completed both legs do the following 3 times for each leg, in a slightly larger gear (53x17/15): 30 seconds L and R side alternating dominant pedaling (90% of the work done by the dominant leg). Repeat all of this 3 5 times if possible. Finish with a good 10 minute warm down & stretch.