Time Trial Panic Training!

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

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! :)

Alex Quirk
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Endeavor Coaching

Endeavor is the passion project of coach Alex Quirk. After helping some riders progress from club racing to the higher echelons of the National Road Series. Alex decided to formalize his coaching activities with the creation of Endeavor Coaching Services. Since then endeavor has propelled riders towards success national and world championship events on both the road and track. We've worked with riders of all sorts: juniors, elites, masters, males and females.