Time Trial Tune-Up
8 weeks - $89.99
Total Hours: 79
Total Hours: 79
This plan is for the competitive cyclist who really wants to really improve their time trialing ability and only has 2 months 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.
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 : Day Off
Complete Rest
Planned Time: 0:00:00
Day off completely. Relax, sleep in, do nothing today. You earned it and you will get stronger for it! Enjoy!
Planned Time: 0:00:00
Day off completely. Relax, sleep in, do nothing today. You earned it and you will get stronger for it! Enjoy!
Workout #2 : Bike
LT Testing
Planned Time: 1:45:00
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, 5 min time trial effort, and 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: 1:45:00
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, 5 min time trial effort, and 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.
Workout #3 : Bike
Active Recovery
Planned Time: 1:00:00
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: 1:00:00
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.
Workout #4 : Bike
10 min LT intervals
Planned Time: 1:45:00
Time to work on your power to improve your economy and power at threshold (TT pace). WU: 20 min easy warm up, 5 min at TT pace to open up your legs and then 5 min easy to buffer the effort. MS: 4 x 10 min at LT HR or power w/ 5 min easy spinning between efforts. CD: 15 min easy spin and stretching.
Planned Time: 1:45:00
Time to work on your power to improve your economy and power at threshold (TT pace). WU: 20 min easy warm up, 5 min at TT pace to open up your legs and then 5 min easy to buffer the effort. MS: 4 x 10 min at LT HR or power w/ 5 min easy spinning between efforts. CD: 15 min easy spin and stretching.
Workout #5 : Bike
Active Recovery
Planned Time: 1:00:00
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: 1:00:00
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.
Workout #6 : Bike
3 Hour Training Options
Planned Time: 3:00:00
3 hour group ride, race or... 3 hour endurance paced ride with a 20 min tempo interval at 70-80 rpm's in each hour to bolster your aerobic system and work on your aerobic intensity and muscular endurance. Try to alternate btw the training ride option and group rides or races at least weekly.
Planned Time: 3:00:00
3 hour group ride, race or... 3 hour endurance paced ride with a 20 min tempo interval at 70-80 rpm's in each hour to bolster your aerobic system and work on your aerobic intensity and muscular endurance. Try to alternate btw the training ride option and group rides or races at least weekly.
Workout #7 : Bike
Long Easy Endurance Ride
Planned Time: 3:00:00
Just go out there and out in the time and the miles. 20 min easy warm up and cool down. Rest of the time just stay aerobic (endurance pace) and spin. Try to get into a steady rhythm and enjoy. Really stretch out afterwards. Try to get these base maintenance rides in at least every other week. Feel free to shorten them as need be every other week if your base is solid and you need the time to do other things to maintain balance in your life.
Planned Time: 3:00:00
Just go out there and out in the time and the miles. 20 min easy warm up and cool down. Rest of the time just stay aerobic (endurance pace) and spin. Try to get into a steady rhythm and enjoy. Really stretch out afterwards. Try to get these base maintenance rides in at least every other week. Feel free to shorten them as need be every other week if your base is solid and you need the time to do other things to maintain balance in your life.
Workout #8 : Day Off
Planned Time: 0:00:00
REST !!!!!!
Workout #9 : Bike
15 min LT Intervals
Planned Time: 1:45:00
WU: 20 min easy warm up, 5 min at TT pace to open up your legs and then 5 min easy to buffer the effort. MS: 3 x 15 min at LT HR or power w/ 5 min easy spinning between efforts. Focus on pacing, steady power output and maintaining a positive mental focus during the intervals. CD: 15 min easy spin and stretching.
Planned Time: 1:45:00
WU: 20 min easy warm up, 5 min at TT pace to open up your legs and then 5 min easy to buffer the effort. MS: 3 x 15 min at LT HR or power w/ 5 min easy spinning between efforts. Focus on pacing, steady power output and maintaining a positive mental focus during the intervals. CD: 15 min easy spin and stretching.