8 weeks to an awesome Time Trial-20k,40k any distance; Wattage and Power: Cycling and Triathlon !
8 weeks - $99.95
Total Hours: 89
Total Hours: 89
This plan is designed for any cyclist or triathlete that wants a training plan to get them to a peak performance in a time trial. The time trial can be any distance from 10k to 40k to 1/2 ironman. 8 weeks of specific workouts from 1- 2 hours a day(longer on weekends) designed to help any level of cyclist from beginner to advanced racer. Based on percentages of your threshold wattage, this plan will coach you to a super performance in a time trial(you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your power meter to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price, you are going to really be on the fast track with this training plan.
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
Easy ride 1-1.5hours
Planned Time: 1:30
It's your first day of your new training plan! Congrats on taking a positive step towards improving your cycling! This plan will really make a difference, but YOU have to do the work! Trust in my plan for you and I know you will make significant improvements in your time trial just 8 weeks. If you need to change around a workout here or there, that's o.k., but please try to stay on track! Each workout has been designed to build on the previous ones, so all workouts are important. Make sure that you have read the workout codes document and also the power levels document. It's important that you what the levels are, and then can apply them to your threshold wattage. I recommend printing out a little cheat card with your levels in there and the corresponding wattages. This will help throughout the your training plan. Make it a great week! Today is just a nice 1.5 hours cruise, just easy and active recovery from the weekend. Put the Time Trial bars on today before your ride! Let's get used to them now and that will help you to define and tweak your position on the bike. Keep watts in level 2 if you can.
Planned Time: 1:30
It's your first day of your new training plan! Congrats on taking a positive step towards improving your cycling! This plan will really make a difference, but YOU have to do the work! Trust in my plan for you and I know you will make significant improvements in your time trial just 8 weeks. If you need to change around a workout here or there, that's o.k., but please try to stay on track! Each workout has been designed to build on the previous ones, so all workouts are important. Make sure that you have read the workout codes document and also the power levels document. It's important that you what the levels are, and then can apply them to your threshold wattage. I recommend printing out a little cheat card with your levels in there and the corresponding wattages. This will help throughout the your training plan. Make it a great week! Today is just a nice 1.5 hours cruise, just easy and active recovery from the weekend. Put the Time Trial bars on today before your ride! Let's get used to them now and that will help you to define and tweak your position on the bike. Keep watts in level 2 if you can.
Day #2
2x20- with Bursts
Planned Time: 1:45
WU:Get in 15 minutes warming up and let the legs spin. Stay in the TT bars as much as you can today! MS:Do 2 x 20minutes with watts at low level 4- 89% to 93% of your threshold wattage…with 10 minutes rest between each. Do also 3 x 5minutes-trying to maintain watts in the level 5 or 106- 120% range--these are pretty much all-out with 5 minutes between each… Just hammer these!!! Rest of the time is staying around Level 3. CD: Easy 15minutes.
Planned Time: 1:45
WU:Get in 15 minutes warming up and let the legs spin. Stay in the TT bars as much as you can today! MS:Do 2 x 20minutes with watts at low level 4- 89% to 93% of your threshold wattage…with 10 minutes rest between each. Do also 3 x 5minutes-trying to maintain watts in the level 5 or 106- 120% range--these are pretty much all-out with 5 minutes between each… Just hammer these!!! Rest of the time is staying around Level 3. CD: Easy 15minutes.
Day #3
Tempo ride
Planned Time: 1:30
WU: 15 minutes with the legs moving at a high cadence today- 95-105rpm in the warm-up. MS: a solid 45 minutes with watts in level 3. Let's keep the pressure on and have fun, it's a fast pace, but should be achievable. Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm. If you feel like it, you can do (3) x 2 minutes with watts at level 6- 121% to 150%. Your recovery period will be with watts at high level 3 about 80% of threshold watts, and not lower. CD: 15 minutes easy spinning, watts<120.
Planned Time: 1:30
WU: 15 minutes with the legs moving at a high cadence today- 95-105rpm in the warm-up. MS: a solid 45 minutes with watts in level 3. Let's keep the pressure on and have fun, it's a fast pace, but should be achievable. Keep cadence in the 90-95rpm range and make sure you get into a nice breathing rhythm. If you feel like it, you can do (3) x 2 minutes with watts at level 6- 121% to 150%. Your recovery period will be with watts at high level 3 about 80% of threshold watts, and not lower. CD: 15 minutes easy spinning, watts<120.
Day #4
EASY ride!!
Planned Time: 1:15
1.25 hours, just easy and riding like Grandma. No Watts over 75% or upper level 2.
Planned Time: 1:15
1.25 hours, just easy and riding like Grandma. No Watts over 75% or upper level 2.
Day #5
NP- Microbursts
Planned Time: 2:0
WU: 15 minutes and getting the legs spinning. MS: Micro bursts! Standard warm-up and then do (2) sets of 10 minutes each of micro- bursts. 1 5seconds ON and 15 seconds OFF. Each block is 15seconds ON- go to (150%) ON, and(50%) OFF- 15seconds is OFF period. Repeat continually for 10 minutes. Then 5 minutes= EASY spinning , and then next block. Cruise for 15 minutes easy, and then do 6 x 10second sprints out of the saddle, with at least 2minutes between each. Try to reach 300-350% of threshold power as your max wattage. CD: Cool-down for 15minutes afterward.
Planned Time: 2:0
WU: 15 minutes and getting the legs spinning. MS: Micro bursts! Standard warm-up and then do (2) sets of 10 minutes each of micro- bursts. 1 5seconds ON and 15 seconds OFF. Each block is 15seconds ON- go to (150%) ON, and(50%) OFF- 15seconds is OFF period. Repeat continually for 10 minutes. Then 5 minutes= EASY spinning , and then next block. Cruise for 15 minutes easy, and then do 6 x 10second sprints out of the saddle, with at least 2minutes between each. Try to reach 300-350% of threshold power as your max wattage. CD: Cool-down for 15minutes afterward.
Day #6
Weekend endurance/Tempo-build
Planned Time: 3:0
WU: 15-20 minute warm-up and just getting the legs moving. MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with watts Upper level 2 and Level 3. At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something,that's fine. Keep cadence in the 90-95rpm range. CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Planned Time: 3:0
WU: 15-20 minute warm-up and just getting the legs moving. MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with watts Upper level 2 and Level 3. At times, it's an easy effort, and others it's a nice solid fast pace. Try not to spend much time over 90% of your threshold watts, but if you have to go over on a hill or something,that's fine. Keep cadence in the 90-95rpm range. CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Day #7
Sunday ride- endurance
Planned Time: 2:15
WU: 15-20 minutes, just riding easy, under 140watts. MS: 1.5 hours of easy riding. Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride. When you get home, your average watts for the ride should be in the level 2- endurance range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs.
Planned Time: 2:15
WU: 15-20 minutes, just riding easy, under 140watts. MS: 1.5 hours of easy riding. Today is more endurance work, a touch slower than yesterday, and just getting the legs to spin around in today's ride. When you get home, your average watts for the ride should be in the level 2- endurance range. Keep Cadence in 85-95rpm range. CD: 10-15 minutes easy spinning the legs.
Day #8
REST
Planned Time: 0:0
REST !!!!!! Just relaxing today and getting in some stretching. Be sure your bike is up to snuff, and take care of any bike repair issues today.
Planned Time: 0:0
REST !!!!!! Just relaxing today and getting in some stretching. Be sure your bike is up to snuff, and take care of any bike repair issues today.
Day #9
LT- double peak efforts
Planned Time: 2:0
WU: 15 minute warm-up 76% of threshold watts. MS: Then do your blow-out effort at threshold watts for 5 minutes. Then cruise for 5 minutes, level 2. Start out with a 15 minute effort with watts at Vo2 max pace(110%) or level 5, and hold this for 2 minutes, then with each remaining minute intentionally drop the wattage down 10 watts until you reach (96%) in the 6th minute, then bring watts back up so that the 7th minute is 100%, 8th is 105%, and hold here for the remaining 7 minutes(try to pick it up to 1120% in the last 45-60seconds if you can. Repeat this 2-3x and allow for good recovery between each. The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end. CD: 15 minutes easy spinning.
Planned Time: 2:0
WU: 15 minute warm-up 76% of threshold watts. MS: Then do your blow-out effort at threshold watts for 5 minutes. Then cruise for 5 minutes, level 2. Start out with a 15 minute effort with watts at Vo2 max pace(110%) or level 5, and hold this for 2 minutes, then with each remaining minute intentionally drop the wattage down 10 watts until you reach (96%) in the 6th minute, then bring watts back up so that the 7th minute is 100%, 8th is 105%, and hold here for the remaining 7 minutes(try to pick it up to 1120% in the last 45-60seconds if you can. Repeat this 2-3x and allow for good recovery between each. The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end. CD: 15 minutes easy spinning.