This plan will take you through a n early season schedule of Threshold, VO2 Max, and Anaerobic workouts to prep for your State Time Trial or other "A" race TT goals!
This plan is dedicated to getting you 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 and Tabata efforts to boost your FTP! Got a local TT series or other training races on your calendar? You can replace race-effort workouts with actual races because there's nothing like pinning a number on your jersey to get you riding harder!
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: firstname.lastname@example.org or 720.406.7444 or https://fascatcoaching.com/training-plans/
20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
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.
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.
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
This is a free will workout. You have freedom to do structure, ride unstructured, go hard, go easy. It's meant to keep the mind fresh and keep you riding and enjoying the time this late in the season
98 - 105% of your race pace. HARD.
State TT course recon: ride the whole course in your aero position at a moderate to moderately hard pace. Ride the course twice if possible.
Openers: 2 x 3 min ON @ FTP wattage 6 min OFF, then 10 min Zone 2 recovery, then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF. - Pre-Race Time Trial Openers @ your 60 min FTP Wattage & Heart Rate to get a feel for what that pace feels like and to open up the vascular system. - Do the openers down in your aero position on your TT bike - make sure your bike is dialed - same equipment, wheels, brake pads, etc.. - After the Opener workout, come back to a carbohydrate snack, get off your feet, relax/nap and continuing preparing to go as hard as you can tomorrow!
State Time Trial