Improve your Time Trial ability

Author

Giacomo Notari

All plans by this Coach

Length

7 Weeks

Typical Week

5 Bike, 2 Day Off

Longest Workout

3:00 hrs

Plan Specs

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

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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.

7 weeks for improve time trial ability.

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:14

Giacomo Notari

NG Training - The science of cycling

Coach of Astana Pro Team - UCI World Tour Team
Coach of UAE Team Emitaes - UCI World Tour Team 2017-2018
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen

Back to Plan Details

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

Improve your Time Trial ability

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