Time Trial Tune-Up
4 weeks - $29.99
Total Hours: 40
Total Hours: 40
This plan is for the competitive cyclist who just needs a quick tune-up to ramp up for their goal event. It is aimed at improving 20k distances or less and will raise your lactate threshold and significantly improve your time trial speed and power. This plan is all about doing what it takes to ramp you up quickly to be at the best form possible in only 30 days!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Chill!
Planned Time: 0:0
Chill! Sleep in, relax and enjoy a day off. Stretching at the most. Enjoy!
Planned Time: 0:0
Chill! Sleep in, relax and enjoy a day off. Stretching at the most. Enjoy!
Day #2
8 min LT intervals
Planned Time: 1:45
Lactate Threshold Testing day. Time to find out your LT power and/or HR so you can set up your zones and dial in your training for the months to come. You will need a HR monitor with an avg function and a stop watch for this test or your power meter. Time the test and take your avg HR for the interval which will be your LT HR if you don't have a power meter. If you have a power meter, then take your normalized or avg power for the effort when you download your file and subtract 5% from this number and that will be your LT power. Plug either or both of these into your training zone method of choice and use those numbers for the corresponding week's workouts. WU: 20 min warm up, then 5 min LT effort, followed by 10 min easy. MS: Then, on a loop or out and back on the flats, give it your best 20 min, TT style all out effort. Do it somewhere that you can come back and retest each month. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. CD: 20 min cool down to recover.
Planned Time: 1:45
Lactate Threshold Testing day. Time to find out your LT power and/or HR so you can set up your zones and dial in your training for the months to come. You will need a HR monitor with an avg function and a stop watch for this test or your power meter. Time the test and take your avg HR for the interval which will be your LT HR if you don't have a power meter. If you have a power meter, then take your normalized or avg power for the effort when you download your file and subtract 5% from this number and that will be your LT power. Plug either or both of these into your training zone method of choice and use those numbers for the corresponding week's workouts. WU: 20 min warm up, then 5 min LT effort, followed by 10 min easy. MS: Then, on a loop or out and back on the flats, give it your best 20 min, TT style all out effort. Do it somewhere that you can come back and retest each month. Work into it in the first 2 min, get into the fastest and most powerful rhythm you can maintain, and explode at the end. CD: 20 min cool down to recover.
Day #3
active recovery
Planned Time: 1:0
Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to. Really stretch out well afterwards.
Planned Time: 1:0
Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to. Really stretch out well afterwards.
Day #4
8 min LT intervals
Planned Time: 1:45
Let's do the bread and butter workout of any TT and LT training program, the 2 x 20 to improve your economy and endurance at threshold. WU: 20 min easy warm up, 5 min LT effort and 10 min easy. MS: 2 x 20 min LT efforts with 10 min between each. Rest of the time, just cruise. CD: 20 min easy spin
Planned Time: 1:45
Let's do the bread and butter workout of any TT and LT training program, the 2 x 20 to improve your economy and endurance at threshold. WU: 20 min easy warm up, 5 min LT effort and 10 min easy. MS: 2 x 20 min LT efforts with 10 min between each. Rest of the time, just cruise. CD: 20 min easy spin
Day #5
active recovery
Planned Time: 1:0
Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to. Really stretch out well afterwards.
Planned Time: 1:0
Stay in the small ring and spin easy. No HR over 120 and try to stay on the flats. Do it on a trainer if you have to. Really stretch out well afterwards.
Day #6
Custom
Planned Time: 3:30
3-4 hour group ride, race or... 3 hour endurance paced ride with 20 min tempo interval in each hour at 70-80 rpm's to bolster your aerobic system and work on your aerobic intensity and muscular endurance.
Planned Time: 3:30
3-4 hour group ride, race or... 3 hour endurance paced ride with 20 min tempo interval in each hour at 70-80 rpm's to bolster your aerobic system and work on your aerobic intensity and muscular endurance.
Day #7
Endurance Ride
Planned Time: 3:0
Just get in the time in the saddle. Use it for a base tune-up/long recovery ride. Enjoy!
Planned Time: 3:0
Just get in the time in the saddle. Use it for a base tune-up/long recovery ride. Enjoy!
Day #8
REST
Planned Time: 0:0
REST !!!!!!
Planned Time: 0:0
REST !!!!!!
Day #9
4 x 6 min TT style intervals power
Planned Time: 2:0
Time to work on your Supra-Threshold power to increase your speed, ability to tolerate higher loads of lactate and bring your to a finely tuned peak. These will serve as great microcosm of a time trial, so take the first 2 min to get up to speed, hold a steady rhythm at your desired pace for the next 2 min and then give it everything you've got in the last 2, just like a TT. WU: 20 min easy warm up, 5 min LT effort and 10 min easy. MS: 4 x 6 min TT style intervals at just over LT pace (prologue pace). 12 min easy spinning between efforts. Rest of the time, just cruise. CD: 20 min easy spin
Planned Time: 2:0
Time to work on your Supra-Threshold power to increase your speed, ability to tolerate higher loads of lactate and bring your to a finely tuned peak. These will serve as great microcosm of a time trial, so take the first 2 min to get up to speed, hold a steady rhythm at your desired pace for the next 2 min and then give it everything you've got in the last 2, just like a TT. WU: 20 min easy warm up, 5 min LT effort and 10 min easy. MS: 4 x 6 min TT style intervals at just over LT pace (prologue pace). 12 min easy spinning between efforts. Rest of the time, just cruise. CD: 20 min easy spin