12 Week 40KM Time Trial Plan - Basic

Author

Isaiah at FasCat Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 5 Bike, 2 Other, 1 Strength

Longest Workout

3:30 hrs

Plan Specs

cycling time trialing beginner masters 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 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: help@fascatcoaching.com or 720.406.7444 or https://fascatcoaching.com/training-plans/

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:06

FasCat Coaching

FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.

Back to Plan Details

Sample Day 1

1:00:00
66.7TSS
Field Test: 20 minuter

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 6

2:00:00
121.7TSS
"FreeStyle" Sweet Spot

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 52

1:00:00
42.3TSS
Athlete's Choice

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

Sample Day 75

2:30:00
153.3TSS
Threshold Intervals

98 - 105% of your race pace. HARD.

Sample Day 76

2:00:00
123TSS
State TT Course Recon

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.

Sample Day 81

1:00:00
51.2TSS
TT Openers

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!

Sample Day 82

24.85mi
State Time Trial Championships

State Time Trial

12 Week 40KM Time Trial Plan - Basic

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