4 week Time Trial Booster
Author
Alex Taylor
All plans by this CoachLength
4 Weeks
Typical Week
3 Day Off, 4 Bike
Longest Workout
1:33 hrs
Plan Specs
cycling time trialing beginner intermediate advanced masters time goal power based
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Summary
Includes Structured Workouts
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Hi!
This plan is a quick 4 week boost ahead of a TT, particularly 10 or 25 milers. It can also be used as an emergency FTP boost!
It is low volume but high intensity, it builds the intensity over the first 3 weeks then you have a mini taper ahead of your TT. Make sure you're properly fuelled on the interval days.
On the rest days try and do a good foam roll and stretch session. If you need assistance with what to do with this, give me a shout.
The Saturday and Sunday sessions can be interchanged. The plan can be a little flexible however don't do two hard days back to back.
Try and do all the intervals in your TT position, if it's a hilly TT typical of early season in the UK, then you could do the intervals as hill reps.
Enjoy, please send me any feedback, especially any success stories!
All the best
Alex
Stats
Sample Day 1
Turbo or road
Make sure all the intervals are performed in TT position. Don't worry if your power is lower than on the road bike, it's about getting used to effort in the position.
Sample Day 3
Turbo or road
Slightly reduced revovery.
Make sure all the intervals are performed in TT position. Don't worry if your power is lower than on the road bike, it's about getting used to effort in the position.
Sample Day 5
Turbo or road
Slightly increased power.
Make sure all the intervals are performed in TT position. Don't worry if your power is lower than on the road bike, it's about getting used to effort in the position.
Sample Day 8
Turbo or road
Again, Try and keep to the TT position on the intervals.
Sample Day 10
Turbo or road
1 more rep
Try and keep to the TT position on the intervals.
Sample Day 12
This is TOUGH but VERY effective at getting you used to effort when fatigued.
The power shown on the workout builder is just a guide. All these efforts are as hard as you can go, even if by the last interval you are pedalling through treacle at 80 watts.
WU
8x12-15 Sec All out sprint
48-45sec recovery
8 min recovery
6x1min All out, 2 min rec
8 min recovery
3x5min all out, 6 min recovery
Sample Day 15
These sessions will get the legs working harder, above FTP, particularly important on a 10 mile TT but also benefits you for a 25 mile TT too.