Improve Your Time Trial
12 weeks - $49.99
Total Hours: 123
Total Hours: 123
This plan is for the competitive cyclist who has a full 3 months to devote to improving their time trialing and maximize their preparation to bring themselves to a peak for their goal event. It is for those who wants to really improve their time trialing ability and is aimed at improving 20k distances or less. This plan will raise your lactate threshold and significantly improve your time trial speed and power.
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
REST
Planned Time: 0:0
REST !!!!!!
Planned Time: 0:0
REST !!!!!!
Day #2
Short VO2 workout (2.5 min efforts)
Planned Time: 1:30
Time to work on your Vo2 max power raise it slightly and to create some room for your threshold to raise when we train it next month. 1-2 hours depending on time available. If you have more time, spend it doing endurance paced riding before or after the intervals. WU: 20 min easy warm up MS: 2 sets of 3 min intervals at VO2 power (slightly above your TT pace but not all out, equivalent to your prologue TT pace) w/ 6 min recoveries and 10 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts. CD: 20 min easy cool down
Planned Time: 1:30
Time to work on your Vo2 max power raise it slightly and to create some room for your threshold to raise when we train it next month. 1-2 hours depending on time available. If you have more time, spend it doing endurance paced riding before or after the intervals. WU: 20 min easy warm up MS: 2 sets of 3 min intervals at VO2 power (slightly above your TT pace but not all out, equivalent to your prologue TT pace) w/ 6 min recoveries and 10 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts. CD: 20 min easy cool down
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
Short VO2 workout (2.5 min efforts)
Planned Time: 1:30
1-2 hours depending on time available. If you have more time, spend it doing endurance paced riding before or after the intervals. WU: 20 min easy warm up MS: 2 sets of 3 min intervals at VO2 power (slightly above your TT pace but not all out, equivalent to your prologue TT pace) w/ 6 min recoveries and 10 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts. CD: 20 min easy cool down
Planned Time: 1:30
1-2 hours depending on time available. If you have more time, spend it doing endurance paced riding before or after the intervals. WU: 20 min easy warm up MS: 2 sets of 3 min intervals at VO2 power (slightly above your TT pace but not all out, equivalent to your prologue TT pace) w/ 6 min recoveries and 10 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts. CD: 20 min easy cool down
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: 3:0
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: Recover and then another hour at endurance pace afterwards to build some endurance. Be sure to get in an easy 20 min cool down to recover.
Planned Time: 3:0
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: Recover and then another hour at endurance pace afterwards to build some endurance. Be sure to get in an easy 20 min cool down to recover.
Day #7
EASY Ride!
Planned Time: 2:0
2 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts. Stretch out well afterwards.
Planned Time: 2:0
2 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts. Stretch out well afterwards.
Day #8
relax
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #9
Short VO2 workout (4 min efforts)
Planned Time: 1:30
Time to work on your Vo2 max power raise it slightly and to create some room for your threshold to raise when we train it next month. 1-2 hours depending on time available. If you have mroe time, spend it doing endurance pace riding before or after intervals. WU: 20 min easy warm up MS: 2 sets of 2 x 4 min intervals at VO2 power (slightly above your TT pace but not all out, equivalent to your prologue TT pace) w/ 8 min recoveries and 12 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts. CD: 20 min easy cool down
Planned Time: 1:30
Time to work on your Vo2 max power raise it slightly and to create some room for your threshold to raise when we train it next month. 1-2 hours depending on time available. If you have mroe time, spend it doing endurance pace riding before or after intervals. WU: 20 min easy warm up MS: 2 sets of 2 x 4 min intervals at VO2 power (slightly above your TT pace but not all out, equivalent to your prologue TT pace) w/ 8 min recoveries and 12 min between sets. Use the first set to get those legs going and flushed. Try not to let that power drop below your VO2 zone at any time during the effort. 100+ rpm's for the efforts. CD: 20 min easy cool down