10 and 25 Mile Time Trial Training Plan (Novice, 10 Weeks) Reusable - Power Based

Average Weekly Training Hours 05:26
Training Load By Week
Average Weekly Training Hours 05:26
Training Load By Week

"Give me six hours to chop down a tree and I will spend the first four sharpening the axe" - Abraham Lincoln

A Training Plan for Novice age-group athletes with full time jobs; this plan has a specific focus on improving your time trialling abilities.

Before starting this plan you should have completed several months consistently training your aerobic system.

Designed by Level 2 TrainingPeaks coach, British Cycling certified coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals. Questions? Please visit my website at www.rlperformance.co.uk or email me directly at: ride7ds@gmail.com

 

Please note: You can reuse this training plan in the future by changing the start or end date. This is a power-based training plan.

Sample Day 1
1:35:00
FTP Test

VERY IMPORTANT - perform the FTP test on your TT bike and maintain TT position for the entire 30 minute main block of the test. Make your numbers "real world". Bike racing is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test in the TT position. STAY in position for the full 30 minutes of the main block of the test.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
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3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
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5 minutes flat out - give it everything
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10 minutes recovery
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***IN THE TT POSITION***
30 minutes TT effort - as hard as you can go
***IN THE TT POSITION***
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15 minutes recovery

Sample Day 2
0:48:00
48.8TSS
warm up rehearsal (TT)

start with 5 minutes very easy spin with power below z1 - this is your dynamic "stretch" so don't cut it short. Then perform the following
10 minutes @ z2
5 minutes @ z3
4 minutes @ z4
4 minutes easy recovery
4 minutes @ z4
4 minutes recovery
2 minutes @ top z5
10 minutes gradual warm down

Sample Day 3
0:45:00
18.8TSS
Active Recovery

An active recovery day - keep power and heart rate low, choose a peaceful route or us the turbo trainer. Enjoy an easy, relaxed spin on the bike. You should aim to return from this ride refreshed and not with additional fatigue.

Sample Day 4
0:45:00
31.1TSS
Base

Road session on any bike
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Start with a short 10 minute warm up to get going,
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MAIN BLOCK - Today we are focused on building a solid foundation for the hard work to come. Try not to bust the zone, and choose the best terrain you can locally to complete this session correctly. It's OK to go a little harder now and then but don't take this a licence to completely ignore the zone you should be aiming for. Enjoy just cruising along and enjoying the scenery; dress up warm if appropriate for your climate and be sure to take sufficient food and drink for the session.
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Finish the session with 5 minutes easy warm down

Sample Day 6
0:50:00
56.4TSS
30 Sweet Spot

Turbo trainer on your TT bike.
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Start with a 15 minute ramp warm up, using any position on the bars.
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MAIN BLOCK - In your TT position, focus on holding a good aerodynamic position. Aim for a relaxed upped body, holding good form with very little upper-body movement. Keep cadence around 90rpm - you will be performing 30 minutes in the sweet-spot.
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Finish the session with 5 minutes easy warm down

Sample Day 7
1:45:00
77.5TSS
Base

Road session on any bike
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Start with a short 10 minute warm up to get going,
.
MAIN BLOCK - Today we are focused on building a solid foundation for the hard work to come. Try not to bust the zone, and choose the best terrain you can locally to complete this session correctly. It's OK to go a little harder now and then but don't take this a licence to completely ignore the zone you should be aiming for. Enjoy just cruising along and enjoying the scenery; dress up warm if appropriate for your climate and be sure to take sufficient food and drink for the session.
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Finish the session with 5 minutes easy warm down

Sample Day 9
1:10:00
67.4TSS
2 x 20 Tempo

Turbo trainer on your TT bike.
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Start with a 15 minute ramp warm up, using any position on the bars.
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MAIN BLOCK - In your TT position, focus on holding a good aerodynamic position. Aim for a relaxed upped body, holding good form with very little upper-body movement. Keep cadence around 90rpm - you will be performing 2 x 20 minute blocks in the tempo zone, with 10 minutes recovery between blocks.
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Finish the session with 5 minutes easy warm down

Rob Lee - Professional Cycle Coach
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RL Performance

Level 2 Training Peaks Coach
Level 2 British Cycling Coach
Level 2 Skills Instructor
Aero Fit consultant for Drag2zero
Retül Bike Fitter
Specialized Body Geometry Fitter

I have been a coach for over 20 years. Coaching clients include everyone from first time charity event finisher to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.