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Build and Race Taper for the Time Trialist


Jim Peterman

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12 Weeks

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Plan Description

Building sustained power is key for a strong time trial performance. This 12-week training plan utilizes both heart rate and power (although a power meter is not needed) to help you build up sustained power and guides you through a taper period so you’re fresh for race day.

You’ll work on building power and riding comfortably on the time trial bike with intervals that progressively get longer. As race day gets closer, you’ll transition to intervals that simulate race day. Throughout the training plan, you’ll also perform off-the-bike work to prevent injury and maintain the strength gains obtained during the base period.

The plan is perfect for a variety of skill levels. Overall riding time is kept low for the working individual but the plan includes options for increasing volume if wanted. Detailed workout descriptions are provided to make it easy to follow along.

This plan is ideally started 12 weeks from your goal race (the final week of the plan helping you prepare for either a Saturday or Sunday race). To get the most out of this plan, it is recommended (although not necessary) that you complete the 12-week “Base Training for the Time Trialist” plan. Your best performance starts here!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
8:17 hrs 3:00 hrs
Strength x2
0:33 hrs 0:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
8:17 hrs 3:00 hrs
0:33 hrs 0:20 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Jim Peterman, PhD

Catalyst Coaching

Through personal experience and academic training, Jim brings a unique perspective to coaching. Jim has experience in a variety of events (mountain biking, cyclocross, stage racing, time trialing, century rides with mom) and has a passion for coaching athletes of all ability levels and with any athletic goal.

Jim focuses on each individual to design a custom coaching plan that best suits your needs. More information can be found at He looks forward to working with you!

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