B Level 8 week TIME TRIAL 15/30k RACE PREP Program

Average Weekly Training Hours 05:31
Training Load By Week
Average Weekly Training Hours 05:31
Training Load By Week

This is a 8 week plan designed to prepare athletes for 15/30k Time Trial. This plan should be started 8-9 weeks out from event. This is the perfect build up plan as you prepare to get race ready for your event. This program is perfect for the following athletes: 1) Athletes preparing for 15/30k Time Trials 2) Multi Sport Athletes preparing for Sprint to Olympic distance. What athletes will need: 1) Open to new ideas and training 2) Uploaded able cycling computer 3) Heart rate or power meter. 4) Computer in order to view Training Peaks and upload ride information 5) Training time 4-8 hours of ride time and 1 hour of strength per week Plan Benefits: 1) 8 week training blocks set up to be completed using feel, heart rate or power. 2) Start-up coaching call or email (15-20 minute phone call) 3) Mid-point review upon request. Send us a email request and we will review your training 4) Discounted additional coaching consults as needed along the way. 5) End of plan coaching call consult.

Sample Day 2
1:30:00
91.4TSS
Extensive Threshold WKO

WU:
- 10/15 minutes nice easy warm up take as long as you need. Warm up's are all personal preference. During your warm up include 3/4 x 30 second 80% surges to open up legs.

MS:
4 x 10 minutes threshold efforts. These should be done at the lower/mid range of your threshold zone.
- Zone 4
- PWR/HR 95-100% of your threshold
- Cadence:
1st and 2nd sets cadence 75-80 rpm
3rd and 4th sets cadence 85-90 rpm
- Recovery between sets 5/10 minutes. Make sure you are fully recovered before next set. Recovery should be ZONE 1 or 55% or less than your threshold.

CD:
- 10/15 minutes easy spin in small rings flush out fatigue in your legs

Sample Day 3
1:25:00
60.9TSS
Aerobic Cadence

Goal of this WKO is to ride as endurance zones and then build with adjustments in your cadence. The changes in cadence are just as important than the power.

WU:
- 10/15 minutes warm up today can be a little less involved as this will be a relatively easy ride overall.

MS1:
- 30 minutes lower end of endurance
* Zone 2 lower
* PWR/HR 60-65% of your threshold
* Cadence 75-80 rpm

MS2:
- 30 minutes upper end of endurance
* Zone 2 upper
* PWR/HR 70-75% of your threshold
* Cadence 95 plus (important)

CD:
- 10/15 minutes easy spin in small ring flush out legs

Sample Day 5
1:20:00
82.1TSS
Extensive Threshold WKO

NO change with this WKO note how you feel after your second round of this WKO. Note any differences in AVE power and/or AVE HR.
WU:
- 10/15 minutes nice easy warm up take as long as you need. Warm up's are all personal preference. During your warm up include 3/4 x 30 second 80% surges to open up legs.

MS:
4 x 10 minutes threshold efforts. These should be done at the lower/mid range of your threshold zone.
- Zone 4
- PWR/HR 95-100% of your threshold
- Cadence:
1st and 2nd sets cadence 75-80 rpm
3rd and 4th sets cadence 85-90 rpm
- Recovery between sets 5/10 minutes. Make sure you are fully recovered before next set. Recovery should be ZONE 1 or 55% or less than your threshold.

CD:
- 10/15 minutes easy spin in small rings flush out fatigue in your legs

Sample Day 7
1:20:00
59.5TSS
Aerobic Cadence

WU:
- 10/15 minutes warm up today can be a little less involved as this will be a relatively easy ride overall.

MS1:
- 20 minutes lower end of endurance
* Zone 2 lower
* PWR/HR 60-65% of your threshold
* Cadence 75/80 rpm

MS2:
- 20 minutes upper end of endurance
* Zone 2 upper
* PWR/HR 70-75% of your threshold
* Cadence 80/85 plus (important)

MS3:
- 20 minutes lower end of tempo
* Zone 3
* PWR/HR 75-80% of threshold
* Cadence 90 plus

CD:
- 10/15 minutes easy spin in small ring flush out legs

Sample Day 9
2:20:00
133.5TSS
Aerobic Intensive

WU:
- 10/15 minutes nice easy warm up take as long as you need. Warm up's are all personal preference. During your warm up include 4 x 60 second 80% surges to open up legs.

MS:
2 x 20 minutes hard tempo
- Zone 4a
- PWR/HR 90-93% of threshold/HR
- Keep these efforts nice and steady
- Cadence: 1st set 80/85 rpm 2nd set 90 plus
- Recovery 10 minutes

CD:
- 10/15 minutes easy spin in small ring flush out legs

Sample Day 10
1:40:00
74.3TSS
Aerobic Cadence

Goal of this WKO is to ride as endurance zones and then build with adjustments in your cadence. The changes in cadence are just as important than the power.

WU:
- 10/15 minutes warm up today can be a little less involved as this will be a relatively easy ride overall.

MS1:
- 40 minutes lower end of endurance
* Zone 2 lower
* PWR/HR 60-65% of your threshold
* Cadence 75-80 rpm

MS2:
- 40 minutes upper end of endurance
* Zone 2 upper
* PWR/HR 70-75% of your threshold
* Cadence 90 plus (important)

CD:
- 10/15 minutes easy spin in small ring flush out legs

Sample Day 12
1:20:00
83.9TSS
Extensive Threshold WKO

WU:
- 10/15 minutes nice easy warm up take as long as you need. Warm up's are all personal preference. During your warm up include 3/4 x 30 second 80% surges to open up legs.

MS:
3 x 15 minutes threshold efforts. These should be done at the lower/mid range of your threshold zone.
- Zone 4
- PWR/HR 95-100% of your threshold
- Cadence:
1st and 2nd sets cadence 80/85 rpm
3rd sets cadence 85-90 rpm
- Recovery between sets 5/10 minutes. Make sure you are fully recovered before next set. Recovery should be ZONE 1 or 55% or less than your threshold.

CD:
- 10/15 minutes easy spin in small rings flush out fatigue in your legs

Roy Foley
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AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.