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Cycling: 40K Time Trial for Fit, Time-Pinched Athletes


Gale Bernhardt

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6 Weeks

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Plan Description

You are currently riding three to five days per week. These days can be indoor cycling, outdoor cycling or some combination of both. At minimum, you are cycling two days per week for 45 to 60 minutes and a third day is longer, 75 to 90 minutes. You are accustomed to having some intensity above Zone 2 in your workouts and the first week of training seems well within your current capability.

If your cycling has not had intensities in higher training zones, but your endurance matches the time scheduled in the plan, you can follow the training and lower the prescribed intensity levels to meet your current capabilities.

The optional workouts shown on Mondays and Sundays are for athletes that are used to riding four or five days per week. If you find yourself pinched for time or feeling tired, the optional workouts can be eliminated.

This plan can be used for team members training for an Olympic distance triathlon.

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

The training plan is similar to the one in "Triathlon Training Basics."

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
4:47 hrs 2:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
4:47 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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