Advanced Time Trialer - (19min-25min 10 MILE TT Time) 8 Week (HR)

Average Weekly Training Hours 07:00
Training Load By Week
Average Weekly Training Hours 07:00
Training Load By Week

Do you want to achieve the best time trial form of your Life? The training in this plan is proven to work and has already won a National Silver Medal! The Plan is designed for men and women road cyclists and triathletes who are have been racing a while or ae sub 25mins TT pace for 10 Miles, and only want to train approx. 7 hours/week. The plan will start with a threshold test to measure your current training zones. Most of the weeks are around 7-8 hours/week in this plan, with the option to extend ride times. The training is designed to first increase your threshold power. You will then dramatically increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a threshold test at the end to measure results.

Sample Day 1
1:00:10
26.1TSS
1 hr Warm Up Ramp Up

USE POWER AND HEART RATE LEVEL SHEET
45 mins Zone 2 Cadence 90-100
Gradual progression to level 5:

2 mins Zone 3
2 mins Sweetspot
1 min Zone 4
1 min Zone 5
2 mins Zone 1
2 mins Zone 2 include 3 x 6s maximal sprints
5 mins Zone 1 Cool Down

Sample Day 2
1:00:00
53.3TSS
FTP TEST new

The plan here is to test the body to see how we have adapted off previous training, and set new zones we aim to test every 6-8 weeks.

20min vigorous warmup -
5 mins @ 90rpm
2mins@ 95rpm
2mins @ 100rpm
30 secs @ 110rpm
2 mins 30 secs @ 90rpm
6 sec seated sprint
54 secs recovery @ 90rpm (x3)
5mins recovery @ 90rpm

20min watt bike 20 min test!
(take a picture of your results once you have tested these will be your new zones and are important the date you will need is avg watts, avg hr, wpkg. once tested reset threshold values within *settings zones*)

Cool down 20 mins @ z2 roughly 95rpm


Use this link to gain more information on the test protocol and what to do with the zone post test;

https://wattbike.com/uk/the-20-minute-threshold-test

Want to know how to apply the zones click here

http://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 3
1:00:00
50.9TSS
FTP Crisscross Intervals

Warm-Up: 15 minute warmup with one 3-minute effort at 100% of your FTP watts to shock the system and prepare you for the next hour. Ride easy for 5 minutes and then begin your main set of work.

Main Set: Nail it at 88-95% of FTP for 30 minutes, with 10 bursts (one every 3 minutes!) to 150% of your FTP, holding for 10 seconds and then returning back to 88-95%. After completing the hour, ride easy for 10 minutes at less than 56% of your FTP.

Sample Day 4
0:59:00
59.7TSS
FTP CrissCross pulses 60min

Warm up for 20 min first 5 min keep it light @ z2 then gradually raising your power to upper zone 4 up to the 15 min point, then slowly spin at a fast cadence of over 95rpm for the remaining 5 min at z2 pace.

Main set 2x20s of criss-cross intervals.

2 min @ (94% of FTP)  
followed by 1 min @ (110%FTP)

10 min recovery in-between low resistance approx. (56%FTP) fast cadence.

and repeat ONCE MORE.

Cool down 95 rpm for 20 min @ (40%FTP).

Sample Day 6
1:00:00
53.3TSS
2 x 20s 4 min recovery sweetspot

Warm up - 8 mins slowly raising the cadence from 90rpm to 110rpm up to the 6 min point then steady 95rpm.

Main set -
20 min @ sweet spot high z3
4min @ z2
20 min @ sweet spot high z3
Recovery 8 mins z1-2

Sample Day 7
2:00:00
70TSS
Zone 3-5 Surges.

warm up sufficiently 10-20mins
complete 2 x 15 mins in z3 tempo however on the 5th min complete a 10 sec surge into zone 5then back to z3.
ensure 5 mins recovery in-between sets and a steady z2 loop home.

Sample Day 8
1:20:00
146.7TSS
Hour of power

Warm up in Z2 for 10-mins and find a flattish loop of around 1hour. Complete the hour at lower end of Threshold (75%) but every 5th minute of the hour do a 20second burst at max then back to threshold. Cool down for 5mins afterwards.

BikeStrongUK
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BikestrongUK

Anyone can ride a bike, attend a sportive or go on a local club ride, but being competitive is only for those who are committed, and intend to give 100% to achieve their success. Before you decide to conquer the world, you must first take on yourself which is where we come in. BikeStrongUK provides individualised specific personal programmes for cyclists of all disciplines.