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3 Month Build For Short Range Time Trial Event

Author

Paul Pickup

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

cycling time trialing intermediate advanced masters time goal power based strength

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Plan Description

A plan based around turbo work for short range - 10 mile and/or 25 mile TT races.
On average the training load is spread over 4 turbo sessions per week and should build form and race speed towards the end of the program.
Users should be at a good level of fitness at the start of the program - The schedule could be extended to accommodate for specific individuals needs if required (on request).
The sessions will cover mostly threshold work, either looking for long stints beneath FTP, to help push it up or shorter efforts above FTP to pull it up.
As the schedule progresses, there will be a mixture of under, overs, and mixing them altogether to really push the body and your limits.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:51 hrs 1:35 hrs
Workouts Per Week Weekly Average Longest Workout
3:51 hrs 1:35 hrs

Paul Pickup

pickupsportscoaching

Coaching for every rider and athlete.
Whatever your target, goal or challenge, we will help you achieve it, to the best of your ability.
Individual coaching and tailored training plans for you, your lifestyle and your goal.

Sample Day 1

1:00:00
20mi
80TSS
1x 20m TT / FTP or HR Effort

Use this session to establish your FTP/HR threshold and set up your zones.
If you would like more help in this area, please email for assistance.

Sample Day 3

0:55:00
16.92mi
43.7TSS
Turbo - Tempo/Zone 3 Efforts (Base)

Working aerobically on the base and sub FTP. In these sessions with more controlled, longer efforts, you can on technique, cadence, positioning etc.

Sample Day 6

1:00:00
53.3TSS
Ramps - #1

Aim to keep cadence high (90-100 rpm) as the pressure builds through each set. Don't get carried away too early or think they are too easy - they will start to bite by the end.

Sample Day 8

0:56:00
23.1mi
61.2TSS
Turbo - Sweetspot #1

Sample Day 10

1:10:00
66.1TSS
Power - Threshold - Power #1

Sample Day 12

0:35:00
35.7TSS
1 x 15 m Sub- FTP Pace

Sample Day 13

1:15:00
88.6TSS
Ramps - #2

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