10 and 25 Mile Time Trial Training Plan (Advanced, 18 Weeks) Reusable - Power Based

Average Weekly Training Hours 08:03
Training Load By Week
Average Weekly Training Hours 08:03
Training Load By Week

ADVANCED


"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 advanced age-group athletes with full time jobs; this plan has a specific focus on improving your time trialling abilities.


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 in road racing, time trial, cyclocross, duathlon, mountain biking, and ultra-endurance, cycling distance records, challenges such as Everesting, the Hells 500 HRS) and over 20 years of successfully coaching hundreds of athletes to their goals in all the same disciplines, and more, of cycling and endurance sport.


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
0:45:00
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 3
1:15:00
59.5TSS
Base>Tempo>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. Try not to bust the zones, 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. Dress correctly for the weather, 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 4
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 6
1:15:00
83.6TSS
3 x 15 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 3 x 15 minute blocks in the sweet spot, with 5 minutes recovery between blocks.
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Finish the session with 5 minutes easy warm down

Sample Day 7
3:10:00
158TSS
Base + Tempo Block

Road session on any bike
.
Start with a short 10 minute warm up to get going,
.
MAIN BLOCK - Today we are focused on building a solid foundation. Try not to bust the zones, 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. Dress correctly for the weather, and be sure to take sufficient food and drink for the session.
.
Finish the session with 5 minutes easy warm down

Sample Day 8
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.

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 involved with coaching for over 20 years. My clients include everyone from first time charity event rider 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.