Time trial - race strong - Beginner / Intermediate - by Pro Coach Chris Decker

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:47

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to prepare his athletes for time trials of 20-60 minutes length. Chris is known to have done some of the fastest time trials his athletes have started. This plan is ideal for beginner and intermediatd cyclists who want to perform excellent in such a race and have 5:30 - 8 hours of training time each week. Please note that some additional stretching and massage is recommend. Before starting to prepare for your season you should be familiar with using a heart rate monitor or a watt meter.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

If your are not sure what you actual zones are, there is a free one week test plan in my store.

The workout schedule includes 4 session per week, with one to two rides to boost anaerobic capacity, at least two interval session to raise your FTP and a long rides at the weekend.

Key workouts in this plan include the following:

Endurance rides: Steady rides of 45 to 120 minutes at FTHR 69-83%.

Long rides : Steady rides of 2h to 3h a 70-72% FTP or 75-77% FTHR spiced with long Sweet Spot intervals from 30-60 minutes.

Intervals/Speed Sessions: Rides featuring intervals at sweet spot, FTP pace and / or VO2max-intervals separated by easy spinning recoveries, as well as sprint intervalls from 8" to 2'.

Have fun and reach your personal goal. triworx-coaching.com makes you #performingperfect. Visit our website (triworx-coaching.com) for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

If you have more goals, you will find a cycle marathon plan, a crit plan and a time trial plan to get ready for these challenges and live your dream. The plans can be found here: https://www.trainingpeaks.com/my-training-plans/triworx-coaching-cycling

Sample Day 1
1:00:00
62.3TSS
Aerobic ride with FTP-Intervals

As it is the first week, we start pretty easy but add some spice a normal endurance ride. So please do an easy warm up as indicated followed by 20' at endurance pace. After that you'll do 2x6' at your FTP (or FTHR) followed by 5' easy recovery. The intervals should be with a high cadence of 100-110 rpm.

Please try to hold the numbers during the interval as even as possible, as this is the secret for a fast time trial. You want even numbers from the beginning.

These intervals will help to raise your FTP, which means basically you can ride faster.

Sample Day 3
1:00:00
52.9TSS
Aerobic ride with Sweet-Spot-Intervals

As we start easy into the prep for your time trial, we do two sweet-spot-intervals, best at a hill, with a cadence of 40-60rpm. This is to work at your leg strength.

Sample Day 5
2:00:00
118.8TSS
Aerobic ride with 30'' sprints

This is an easy aerobic ride with some short 30" sprints. So just do an easy warm up of 10' followed by 30' at 73% FTP or 75% FTHR and then just do 10x30" all out followed by 30" easy.

Of course this is an easy start, but over the next 8 weeks you'll be perfectly prepared for the time trial.

Sample Day 6
2:30:00
117.2TSS
Aerobic Endurance Ride

As it is a weekend ride, we go for a longer ride. Today it is 2h 30min but we will increase it to 3h during your preparation.

Please try to hold a cadence of +/- 90 rpm. This is my strong advice for all sessions, if not indicated otherwise.

Please make sure that you have enough fluids and energy with you. I also recommend to take the nutrition you want to use at race day, so that you know your body is used to that stuff.

Sample Day 8
1:00:00
66.6TSS
Aerobic ride with FTP-Intervals

Today we increase the numbers of the intervals compared to last week by one. So please do an easy warm up as indicated followed by 9' at endurance pace. After that you'll do 3x6' at your FTP (or FTHR) followed by 5' easy recovery. The intervals should be with a high cadence of 100-110 rpm.

These intervals will help to raise your FTP, which means basically you can ride faster.

Sample Day 10
1:00:00
57TSS
Aerobic ride with Sweet-Spot-Intervals

Today we also go for one more sweet-spot-interval, compared to last week. So do three sweet-spot-intervals, best at a hill, with a cadence of 40-60rpm. This is to work at your leg strength.

Sample Day 12
2:00:00
128.7TSS
Aerobic ride with FTP-Intervals

As it is weekend we go for a longer ride of 2h, but we spice it with three short intervals of 8' at your FTP, to raise this number over teh following weeks in order to prepare you for a strong time trial.

Christian Decker
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triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris