12 Week 40KM Time Trial Plan - Advanced
Author
Isaiah at FasCat Coaching
All plans by this CoachLength
12 Weeks
Typical Week
6 Bike, 1 Strength, 2 Other, 1 Day Off
Longest Workout
4:00 hrs
Plan Specs
cycling time trialing advanced masters weightloss power based hr based tss based strength
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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 will take you through a Spring schedule of Threshold, VO2 Max, and Anaerobic workouts to prep for your State Time Trial or other Time Trial A Race Goals!
You can always replace a Threshold/Interval day with a Local TT Series, Road Race/Criterium!
This plan is dedicated to riding your fastest, most powerful 40k time trial by way of increased threshold power output. You'll concentrate on raising your time trial power by performing race-specific TT intervals like the ones we've described in training tips on our website (www.fascatcoaching.com). You'll also perform VO2 Max efforts to boost your FTP!
Plus, this plan includes all the "marginal gains" details to get even faster: Recovery Techniques, Rest Days, Yoga, Foundations, and best of all, Strength and Conditioning - all you need is a physical therapy style rubber band and MOTIVATION! There are instructional videos in the plan for you to follow along at home.
Questions about our 40k Time Trial Championships training plan? Email/call/visit: help@fascatcoaching.com or 720.406.7444 or https://fascatcoaching.com/training-plans/
Stats
Sample Day 1
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.
Sample Day 2
Zone 2 is your all day pace - the foundation of your aerobic engine. Choose flat roads for consistent pedalling (avoid prolonged downhill sections and sustained climbs)
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
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Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate
Sample Day 3
2 x 15 minutes ON (zone 3) 6 minutes OFF
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Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
For More Information Please Read:
https://fascatcoaching.com/tips/tempo-training/
Sample Day 5
Zone 5 intervals. FULL GAS
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2 sets of 4 x 2 minutes on 2 minutes off
5 min b/w sets
Sample Day 6
Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4 For more information about Sweet Spot Training please see: http://www.fascatcoaching.com/sweetspotpartdeux.html
Sample Day 8
2 sets of 4 x 3 minutes ON 3 minutes OFF FULL GAS; 6 min b/w sets
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How To Perform VO2Max Intervals Properly:
https://www.fascatcoaching.com/tips/vo2-max-intervals/
The Right WAY and WRONG WAY:
https://www.fascatcoaching.com/tips/how-to-perform-intervals-properly-using-your-powermeter/
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Choose a flat to slightly uphill stretch of road that lasts at LEAST 3 minutes. Go back and forth if its a hill or continue on if flat-ish. Avoid downhill sections
Sample Day 9
4 x 8 minutes ON; 4 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/