12 Week 40KM Time Trial Plan - Basic

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

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/

Sample Day 2
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
-
For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
-
http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
-
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.

Sample Day 3
1:00:00
46.2TSS
Endurance Zone 2 ~ 45 TSS

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)
-
For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/
-
Zone 2 = 56 - 75% of your FTP & 69 - 83% of your Threshold Heart Rate

Sample Day 4
1:00:00
53.7TSS
Tempo 2 x 10 minutes

2 x 10 minutes ON (zone 3) 6 minutes OFF
-
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 6
1:00:00
63.4TSS
Zone 5/VO2 Max: 2 minuters

Zone 5 intervals. FULL GAS
-
2 sets of 2 x 2 minutes on 2 minutes off
5 min b/w sets

Sample Day 7
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 9
1:00:00
64.6TSS
Zone 5/VO2 Max: 3 minuters

2 sets of 2 x 3 minutes ON 3 minutes OFF FULL GAS; 6 min b/w sets
-
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/
-
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 10
1:00:00
59.7TSS
Sweet Spot 3 x 6 minutes

3 x 6 minutes ON; 4 minutes recovery
-
Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://www.fascatcoaching.com/tips/sweet-spot-training/

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.