Your first race : Time Trial 8-20 km

Average Weekly Training Hours 08:16
Training Load By Week
Average Weekly Training Hours 08:16
Training Load By Week
Sample Day 2
1:40:00
Time Trial

with your TT bike or your road bike

30 min. warm up flat easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

8 min.easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

8 min.easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

Remaining time:tempo riding

Full body stretching

Sample Day 3
2:15:00
Endurance Fast tempo

2:15 hr.Endurance with small soft hills, fast tempo,65-70 at HR,95-105 RPM.

Sample Day 4
1:40:00
Time Trial

with your TT bike or your road bike

30 min. warm up flat easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

8 min.easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

8 min.easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

Remaining time:tempo riding

Sample Day 6
2:00:00
Endurance at Mountain

With your road bike.

30 min.easy riding,

45 min. endurance riding mountain 70-75%HR,60-70 RPM

20 min easy downhill,

25 min.fast tempo riding.

Full body stretching

Sample Day 7
1:30:00
Time Trial

with road biker with your TT bike

30 min.warm up easy tempo.

10 min.individual time trial ,85-90% of HR,80-90 RPM

10 min.easy riding

10 min.individual time trial,85-90% of HR,80-90 RPM

remaining time:easy riding

Full body stretching

Sample Day 9
1:45:00
Time Trial

with your TT bike or road bike

45 min. warm up flat easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.85-90% of HR,

10 min.easy riding,

8 min.individual time trial, flat,Pedaling 80-90 RPM.90%-95%-100% of HR,

Remaining time:tempo riding

Full body stretching

Sample Day 10
2:00:00
Endurance at Mountain

With your road bike.

30 min.easy riding,

45 min. endurance riding mountain 70-75%HR,60-70 RPM

20 min easy downhill,

25 min.fast tempo riding.

Full body stretching

Stefanos Lyrantonakis
|
Professional Cycling instructions by Stefanos Lyrantonakis

I was born and Ι live in Crete,Greece.
I offer training plan and consultancy for all types and for all levels of personal fitness and athletic abilities from beginner to advanced with variety of goals, also for clubs and teams.
I graduated from University of Athens in department: physical education and Sport Science. Programs are based on current scientific evidence and good practice
I prepare competitive cyclists for MTB, Road and Track endurance and maximise the athletic performance.