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Improve your Time Trial ability

Author

Giacomo Notari

All plans by this Coach

Length

7 Weeks

Plan Specs

cycling time trialing beginner intermediate advanced masters power based tss based strength

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Plan Description

7 weeks for improve time trial ability.

The aim of the plan is to improve your performance during TT events.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:14 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
8:14 hrs 3:00 hrs
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Giacomo Notari

NG Training - The science of cycling

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.

Sample Day 1

1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 3

1:34:00
89.7TSS
TT bike - Threshold efforts

Warm-up for 20' then do 4x1' fast pedlaing at Z4 with 1' recovery in between. Ride easy for 5' and then do 3x8' @Z4 with 4' recovery in between.
Ride for 10' in Z2 before cooling down

Sample Day 4

2:00:00
79.1TSS
2h endurance ride - road bike

Spend time in Z2

Sample Day 6

2:34:00
129.9TSS
strength on climb

Warm-up for 25' and then do 5x1' fast pedaling at Z4 at 100-105rpm recovering 1' in between intervals. Then ride easy for 5'.
Next do 10' al low Z3 at 95-100rpm on flat/rolling recovering 10'.
Then do 2x12' climb doing
4' @Z4 at 55-60rpm
2' @Z3 at 80-85rpm
Recovery 10-15' in between intervals.
Before finish ride for 10' @Z3 at 95-100rpm

Sample Day 7

2:00:00
79.1TSS
2h TT endurance ride

Spend time in Z2

Sample Day 8

1:00:00
30.3TSS
60' easy ride - active recovery

Today is a recovery ride.
Ride smoothly and easily

Sample Day 10

1:34:00
89.7TSS
TT bike - Threshold efforts

Warm-up for 20' then do 4x1' fast pedlaing at Z4 with 1' recovery in between. Ride easy for 5' and then do 3x8' @Z4 with 4' recovery in between.
Ride for 10' in Z2 before cooling down

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