Time Trial Panic Training!

Average Weekly Training Hours 09:37
Training Load By Week
Average Weekly Training Hours 09:37
Training Load By Week

So you've signed up for a Time Trial. Good for you! Here is a program designed for a reasonable A grade /(Cat 1 / Cat 2) rider or a committed B grade rider (Cat 3) striving for success in a state / collegiate level time trial. The program is power based and thus having a power meter will make your life a lot easier both in following this program and during your event. The program is ideal for events between 25 - 45 minutes.

Program details:
- 2 x 4 week blocks
- Ideal for time pressed athletes
- Power Based: detailed guide of of wattage, heart rate and RPE* zones for each session
- Each block consists of a progressive overload with an easy week to help you recover
- Can substitute recovery rides with days off for time pressed athletes.
- Variety of sessions will give you some tools to coach yourself
- Power Testing protocol
- Warm up routine included

*RPE: Rate of Perceived Effort

Sample Day 1
1:00:00
18.64mi
23.9TSS
Cadence Session: Recovery Ride

At least 10 minutes warm up. Then every 5 minutes, spin for 1 min @ 105 - 120 rpm. Rest of ride should be at 90 - 95 rpm. Power supposed to be low. Entire ride should be recovery pace. 10 minutes easy afterwards. Anywhere between 6 - 10 efforts is fine. Terrain should be as flat as possible.

Sample Day 15
1:00:00
18.64mi
23.9TSS
Cadence Session: Recovery Ride

At least 10 minutes warm up. Then every 5 minutes, spin for 1 min @ 105 - 120 rpm. Rest of ride should be at 90 - 95 rpm. Power supposed to be low. Entire ride should be recovery pace. 10 minutes easy afterwards. Anywhere between 6 - 10 efforts is fine. Terrain should be as flat as possible.

Sample Day 22
1:00:00
18.64mi
23.9TSS
Cadence Session: Recovery Ride

At least 10 minutes warm up. Then every 5 minutes, spin for 1 min @ 105 - 120 rpm. Rest of ride should be at 90 - 95 rpm. Power supposed to be low. Entire ride should be recovery pace. 10 minutes easy afterwards. Anywhere between 6 - 10 efforts is fine. Terrain should be as flat as possible.

Sample Day 24
1:30:00
24.85mi
40TSS
Easy Recovery Ride

Anywhere between 1 and 2 hrs is fine, keep it easy and social! :)

Sample Day 33
1:30:00
24.85mi
40TSS
Easy Recovery Ride

Anywhere between 1 and 2 hrs is fine, keep it easy and social! :)

Sample Day 40
1:30:00
24.85mi
40TSS
Easy Recovery Ride

Anywhere between 1 and 2 hrs is fine, keep it easy and social! :)

Sample Day 46
1:30:00
24.85mi
40TSS
Easy Recovery Ride

Anywhere between 1 and 2 hrs is fine, keep it easy and social! :)