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