8 Weeks to your Best Ever 20-40km time trial! Heart Rate & Power, 8-12hrs/wk

Average Weekly Training Hours 07:51
Training Load By Week
Average Weekly Training Hours 07:51
Training Load By Week

Do you want to achieve the best time trial form of your Life? The training in this plan is proven to work and has already won a World Championship bronze medal and a US National Championship! This plan is designed by a former international pro rider and now coach to top professionals and local racing stars. The Plan is designed for men and women road cyclists and triathletes who are intermediate to advanced level racer. (cat 3-5 & Masters 35+) and train between 8-12 hours/week. Most of the weeks are around 8-9 hours/week in this plan, with the option to extend ride times. The training is designed to first increase your threshold power. You will then dramatically increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with a time trial simulation and motor pacing simulation rides. This plan works great for a goal time trial 8 weeks away. Before starting the plan you should have a good level of endurance fitness and already have performed sub threshold training. Ideally, 2 months+ of regular training should precede this plan. This plan is the result of 20 years of professional racing and coaching experience combined with the latest training methods. You will find the training plan highly descriptive and precise, guaranteeing you get the most out of each workout. Please note you should receive a "Plan Description" PDF with the plan which includes more details and a link to calculate your specific heart rate or power zones. If you do not receive the PDF please email me at: simonsayscycling@gmail.com.

Sample Day 2
1:30:00
Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals. - TT bike/aero bars.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 3
1:30:00
Big Gear 8 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 4-5 X 8 minutes in Zone 3 / 55-65 rpm / 2 minutes spinning in Zone 1-2 / 110-120 rpm.

Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 4
1:30:00
Threshold 2 X 20 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 20 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals. - TT bike/aero bars.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 6
2:30:00
On/Off + Group Ride

Before group ride go out and spin for 30 minutes and include 2 sets of 3 minutes with 10 sec ON / 20 sec Off.

On/Off: Start the interval with a 10 second sprint at 95%, recover for 20 seconds with easy spinning, then sprint again for 10 seconds. Repeat for the interval duration. Gear: 53 x 15-16. Alternate: seated sprint / out-the-saddle sprint. Recover for 5 min+ between intervals.

Group Ride. If you are feeling strong then make some hard efforts. If you are feeling tired then sit-in and spin over 100 rpm+. Move up to the first 10 positions before turns and climbs. Be attentive to wind direction and drafting. Have fun!

Sample Day 7
2:00:00
Tempo big gear 45 min

Ride in Zone 2-3 / 85 rpm+. After a good warm-up ride for 45 minutes in your Tempo zone / 70-80 rpm. Warm-down include 5-10 minutes in Zone 1 / 100 rpm+.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 9
1:30:00
Threshold 2 X 25 min

Ride in Zone 2 / 85 rpm+. In your warm-up include 5 minutes in Zone 3 / 90-100 rpm. Perform 2 x 25 minute Threshold intervals / 85-95 rpm (see Specific Interval Zone pdf). Ride easy for 10 minutes between intervals.- TT bike/aero bars.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Sample Day 10
1:30:00
Big Gear 8 ON / 2 OFF

Ride in Zone 2 / 85 rpm+. After a good warm-up perform 3-4 X 8 minutes in Zone 3 / 55-65 rpm / 2 minutes spinning in Zone 1-2 / 110-120 rpm.

Relax your grip and upper body, alternate holding in the drops / brake hoods. Focus on smooth pedaling and stay seated as much as possible. Stop if any knee or other abnormal pain.

*See Training Zone calculator included with this plan to determine your specific interval zones.

Simon Kessler, Pro Cycling Coach
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Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.