12 week Time Trial plan specifically for pre season

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12 week Time Trial plan specifically for pre season

Author

Phil Kilpatrick

Length

12 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

2:10 hrs

Plan Specs

cycling time trialing intermediate advanced time goal power based hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed for those looking to turn base miles into race form pre-season. The 12 weeks start with a test and re visit it each block.
The first block is strength in the TT position, second block is higher rpm tempo and threshold development and the final is more race and higher intensity workout. Power is helpful when using this plan, if no power meter is available then use 10 mile/16k efforts as a reference. Threshold efforts slightly lower than the intensity of a 10 mile/16k effort.

The hours fit around busy lives with no more than 8 hours per week. Specificity is key in this plan in terms of training but also learning to ride in the TT position for extended periods.

Ensure you look to maximise savings whilst competing. A good fitting skin suit and helmet and a tidy bike. No extra cables ect. Remain a low head position with good sight whilst in the TT tuck whilst shrugging shoulders. This may be uncomfortable at first so start by completing a minute in position and then build up duration.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:32

Sample Day 1

0:45:00
30TSS
Ramp Test with BC Warm up

Follow the British Cycling warm up as per attachment.
Select an easy gear with 90+rpm for 1 min. After each minute bring intensity up by around 3-5 bpm or 20 watts male/ 15 watts female per min until you can no longer complete the following min,
This the results and input details into the V02 spreadsheet which will establish your max HR figure/power zones.
This test is usually done on power but could be used based on gears on your bike and turbo to estimate the right gearing for future efforts. An example would be 53x17 on setting 3 on turbo at 105 rpm to give a set HR for 10 mins.
For validity rest the day preceding the test and avoid caffeine for 2 hours prior.

Sample Day 2

1:01:40
50.8TSS
Preparation Tempo ride Z1-3

Warm up in Z1 for 10 mins Then 10 Min Z2, 30 mins Z3 repeat x 2 Finish each Z3 effort with a high rpm spin out at 120+ rpm.

Sample Day 4

1:29:00
70.9TSS
Tempo and 1 Min efforts

Warm up in Z1 for 10 mins
Then 45 mins (56-75% of FTP) with 3 x 1 minutes hard (over 130% of FTP in a big gear, RPM target of 75-80), with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds big gear hard sprints (all out) with 3 minutes between. 
Finish with just easy and cruising riding for 20 mins

Sample Day 6

1:19:30
93.6TSS
Lactate development on TT bike

Warm up for from Z1 to Z3.
Then 5 mins at FTP.
Step 1. After this effort ride at Z3 for 10 mins progressing from the lower to upper Z3 numbers.
Step 2. 5 mins at FTP rpm 75-80.
Repeat Steps 1 and 2 two more times.
Cool down for 10 mins

Sample Day 7

1:48:00
127.8TSS
TT bike 30 mins at 90% FTP with last 5 mins Z5. LOW RPM

Warm up Z1-3 then 30 mins at 90% FTP with last 3 mins Z5 in big gear aiming for 75-80 rpm, Recover at Z2 for 5 mins easy gear then repeat. 10-15 mins cool down.

Sample Day 9

0:56:20
62.7TSS
TT bike 4 x Z4 for 5' with 2.5' at Z2

Warm Up for 20 mins progressing Z1-3
Then 4 x 5 mins at Z4 rpm 75-80 (bottom zone number) with 2.5 mins recovery at top of Z2.

Sample Day 11

1:29:00
70.9TSS
Tempo and 1 Min efforts

Warm up in Z1 for 10 mins
Then 45 mins (56-75% of FTP) with 3 x 1 minutes hard (over 130% of FTP in a big gear, RPM target of 75-80), with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds big gear hard sprints (all out) with 3 minutes between. 
Finish with just easy and cruising riding for 20 mins

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