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Build and Race Taper for the Time Trialist

Author

Jim Peterman

All plans by this Coach
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Length

12 Weeks

Plan Specs

cycling time trialing beginner intermediate advanced masters power based hr based strength

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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!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:17 hrs 3:00 hrs
0:33 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:17 hrs 3:00 hrs
0:33 hrs 0:20 hrs
—— ——

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 catalystcoachingco.com. He looks forward to working with you!

Sample Day 1

1:00:00
General Endurance (HR)

Zone 2 for today's ride. No soft pedaling downhills or smashing the uphills, let heart rate be your guide not power.
Power may drift a bit as the ride goes for a given heart rate, that's ok, if need be drop the power to maintain heart rate, not increase heart rate.

Each hour, perform 4x30 sec one legged pedaling drills.

Sample Day 1

0:20:00
Strength Maintenance

Read through the attached document and follow the instructions. A few of the key goals here, are:

1. Injury prevention - build lateral stability, as cycling is very repetitive, and stuck into one plane of motion.

2. Maintain neuromuscular recruitments - in the winter, with gym work, we build a lot of improved muscular recruitment. It's important to stimulate these muscles (glutes, hips, back, hamstrings are the big ones) to keep them showing up to work.

3. Add a dynamic / high velocity of contraction, muscular stimulus - this helps you bring your best possible sprint power to the show.

Sample Day 2

1:30:00
VO2max Work 4x5 (on TT bike)

After a zone 1-2 warmup, perform:
4 x 5 min zone 5/VO2max intervals with 5 min rest between efforts.

Keep the first interval towards the lower end of zone 5 then progress towards the higher end of zone 5 by the last interval. If you're not used to riding by feel (you always look at heart rate or power), try doing the last interval without looking at your computer (other than time). During intervals, keep cadence around race cadence (90-100rpm)

Cool down in zone 1 after intervals.

Sample Day 3

1:00:00
Recovery Ride

Nice and easy today (zone 1), keeping the cadence light. Don't feel you need to hit any power or heart rate values (maybe even hiding this data during your ride).
5x30 sec one leg drills if you feel like you need to do some sort of "effort".

Sample Day 4

1:00:00
General Ride (on TT bike)

Majority zone 2 pace, but you don't need to be pegged there all day. Try hiding power and heart rate data on your computer today. Ride on feel.

Today is just a ride, can float the downhills, go a bit harder on the uphills. Avoid real intensity, but don't make it a zone 2 time trial.

Sample Day 4

0:20:00
Strength Maintenance

Read through the attached document and follow the instructions. A few of the key goals here, are:

1. Injury prevention - build lateral stability, as cycling is very repetitive, and stuck into one plane of motion.

2. Maintain neuromuscular recruitments - in the winter, with gym work, we build a lot of improved muscular recruitment. It's important to stimulate these muscles (glutes, hips, back, hamstrings are the big ones) to keep them showing up to work.

3. Add a dynamic / high velocity of contraction, muscular stimulus - this helps you bring your best possible sprint power to the show.

Sample Day 5

2:00:00
Supra-Threshold (3 x 8) (on TT bike)

After a zone 1-2 warmup, perform:

3 x 8min with the goal of averaging the highest power that you can for the set. Start the intervals at mid zone 4/threshold, and adjust from there, trying to raise if you can. Hold back a bit during the first interval so that you are able to finish the last interval strong.

10min recovery between each rep.

Finish ride in zone 1-2.

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