8 Week TT Performance Accelerator Plan (With support)
Author
Tri Force Endurance
All plans by this CoachLength
8 Weeks
Typical Week
5 Custom, 5 Bike, 2 Day Off
Longest Workout
3:00 hrs
Plan Specs
cycling time trialing intermediate weightloss time goal power based
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Summary
Are you ready for your Time Trial race season?
So you’ve followed the plan,
spent hours over the winter training
BUT you’re nowhere near where you wanted to be.
So let’s turn that around
What if we told you we can help get you back on track.
Give you a plan that actually works so that you get FASTER.
Get support from 4 experienced coaches in a private group where everyone is learning how to build their performance so you start believing in yourself again.
Learn the FACTS not fads of sports nutrition so that you stop wasting time and money on silly diets and supplements and learn EXACTLY how to fuel your training, racing and look leaner.
If you haven’t seen any notable improvements this winter, we can help you but you have to WANT to change that now.
If you’re tight on time, this is for you
If you want qualified support not some off the shelf program that leaves you high and dry, this is for you
If you want RESULTS, this is for you
If you want to know EXACTLY how to get leaner and FASTER, this is for you
Down load our 8 Week Time Trial Performance Accelerator Plan. NOW
If you’re not willing to put the hard work in, then this isn’t for you,
YOU HAVE TO DO THE WORK
Get Involved and Ask Questions
^^^^THATS THE DEAL^^^^
Important Disclaimer:
Tri Force programmes, projects and coaching involves strenuous activity and many of the latest concepts in nutrition. You should check with your GP if you have ANY doubts as to whether our any of our programmes, projects and coaching is suitable for you. You participate in any of our programmes, projects and coaching at your OWN risk and know of no disability, medical, physical or mental condition which could affect your ability to take part in ANY of our programmes, projects and coaching.
Stats
Sample Day 1
15 Mins Spent on Hip Flexor Only Stretches (These will open up the hip and allow you to get a greater more powerful range of motion in the hip) I
Sample Day 1
Warm Up (Continuous):
5 mins Z1 RPE 2
10mins Z2 RPE 3
3mins Z3 RPE 5
1min Z2 RPE 3
30secs Z5 RPE 8
30secs Z2 RPE 3
30secs Z5 RPE 8
30secs Z2 RPE 3
30secs Z5 RPE 8
3mins Z2 RPE 3
(@ 85-95 RPM)
Hold a maximum effort for 20 minutes.
Key Points:
- Don't go off to hard
- Be in a motivational environment
- Don't forget to start and stop your device to lap this section.
10mins could down in Z1 RPE 2/3
Sample Day 2
1 hour at zone 2 , use the whole range and mix up the cadence between 90-100 and 70 to 80 RPE 2/3
Sample Day 3
15 Min Whole Body Stretch and Soft Tissue Work
LINK = > https://youtu.be/DnGH2FbYgO8
EXTRA CREDIT
Foam Roll, Hamstrings and Quads Be careful not to roll too hard, its about releasing the soft tissue not hammering it.
Sample Day 4
15 mins Z2 high cadence 90 plus rpe 3
15 mins at sweetspot cadence 85-100 rpe 6-7
15 mins recovery Z1/2 high cadence
15 mins sweetspot cadence 85-100
15 mins Z2 high cadence
5 mins Z1 high cadence 90 plus rpe 2
Sample Day 4
15 Mins Spent on Hip Flexor Only Stretches (These will open up the hip and allow you to get a greater more powerful range of motion in the hip) Video HERE => https://youtu.be/6oqnezn9a_I
Sample Day 5
10 mins Z2 high cadence 90-100 rpe 3
40 mins Z2 with 4x20 second max sprints at any time rpe 10max mixed cadence
10 mins Z2 cadence 90plus