Cycling Tri/TT

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Cycling Tri/TT

Author

Pinnacle Multisports

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike, 1 Custom, 1 Day Off

Longest Workout

2:30 hrs

Plan Specs

cycling indoor intermediate advanced masters time goal power based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is for the regular cyclist who want to improve their overall time trialing endurance and power.

The plan is based on four 1 hour workouts per week with a long cycle on the Saturday. Monday is a rest day and Friday is for cross training and strength.

The workouts are power based and can be downloaded or directly synced to your smart trainer software.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:08

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:35:00
67.61TSS
MAP Ramp Test

This Test allows a more accurate prediction of FTP than the more commonly used CP20 and is less stressful on the athlete

When you cannot maintain cadence greater than 70 rpm or power falls stop the test and record your peak power at which you stopped.

Cool down and allow HR to return to around 50% of max HR before stopping.

Warm up, ramp 25w every minute. FTP 75% of MAP Result which can be calculated https://zwifthacks.com/app/map-ftp-calculator/


More info https://www.graemestewart.com/alternative-ftp-prediction/

Sample Day 2

1:00:00
53.1TSS
Time Trial Session 1

1hr 3x5min Engine builder

Sample Day 3

1:00:00
58.9TSS
Time Trial Session 2

Over Unders 2x10min Low VO2 to Low Endurance

Sample Day 4

1:00:00
59.9TSS
Time Trial Session 3

1hr 3x5min FTP sustained power

Sample Day 5

0:30:00
Cross Train

This is not an essential session; add it to your
training if you have the time.

Choose an activity to help develop all-round
fitness and flexibility.

If you already do another exercise session, structured or social, then continue to fit that into your week. If not, then maybe try something new; for example gym work, swim, jog or a fitness class.

Remember to start all new activities slowly, don’t overdo it and that gentle restorative exercise, such as Swimming, yoga or Pilates, can complement your training well.

Whatever you choose to do, it's important that it doesn't impact negatively on the quality of your training.

Sample Day 6

2:30:00
Club Ride or 2:30 hr Ride

Ride in 1-2 zone, mostly 1 zone. Flat to rolling course. Low to moderate effort--heart rate 1-2 zones. Comfortably high rpm. This may be done indoors but reduce duration by 30 minutes.

Sample Day 7

1:00:00
58.9TSS
Time Trial Session 4

Over Unders 2x10min Low VO2 to Low Endurance

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