Masters Peak form and Base for faster 10 mile TT + email access to Coach (Classic Power Zones)

Average Weekly Training Hours 05:31
Training Load By Week
Average Weekly Training Hours 05:31
Training Load By Week



WHAT'S INCLUDED WITH THIS PLAN?

  • Coach tips and guidance in every bike workout
  • Email access to Coach
  • Automatically exportable workout steps
  • Training Plan Guide
  • Plan is reusable to future dates in your Training Peaks calendar
  • Plan end date can be changed to fit around your goal event


TRAIN WITH COACH RICHARD


This Training Plan from CPT Cycling has been built by Training Peaks Blog author and Training Peaks level 2 Certified Cycling Coach Richard Rollinson. With experience racing MTB and later, Road since 1997, Starting in 2010 as a coach to International squad level.

As an athlete he also raced to UCI 2.2 International level in the Tour of Southland. Achieving this while working full time and unsociable hours. Richard now uses this experience to manage coached riders from beginner to elite level. This knowledge has been passed into this Training Plan as it takes into account an average working week.


CPT CYCLING COACHED RIDERS SAY


"Thanks Richard! This is also yours for brilliant coaching, spot-on advice about how this race would develop and how to best win it." Atle Sommer; after winning the 2018 Norwegian Masters National Road Race title.


THIS PLAN USES THE LATEST FROM THE TRAINING PEAKS PLANNED WORKOUT STEPS BUILDER


Meaning that a high and low range of power target can be used and automatically exported to your favourite bike computer or indoor training app for live power targets as you ride.

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WHO IS THIS PLAN RIGHT FOR?


This plan is designed for masters or beginner cyclists training towards 10 mile Time Trial and optimised towards this. If this does not sound like the right plan for you, then check out the rest of Coach Richard's extensive range of plans.


QUESTIONS AND GUIDANCE ON FINDING THE BEST PLAN FOR YOU


If you would like some guidance as to what might be the best training plan for you, then feel free to email Coach Richard. There are plans for Masters, Intermediate and Advanced cyclists as well as Base training, Criterium, various Grand Fondo events, Road Racing, TT and MTB. Don't forget that totally individualised plans with regular coach feedback are also available through the CPT Cycling Custom Coaching Subscriptions page.


Go hard and have fun working towards your targets and achieving those goals. You can do it. Let's Go!

Sample Day -1
0:55:00
51.9TSS
Tempo Intervals 2x 15m

-Intervals contributing to help extend long duration intensity.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 19
1:27:00
87.7TSS
Force strength 7x 5m

-Think of this like pushing weights at the gym, but in cycling specific movement.
-Keep seated and hands in drops through all interval durations.

Sample Day 77
1:57:00
153.3TSS
Sweet Spot Intervals 2x 45m

-Intervals contributing to help extend time just below FTP.
-Intervals can be split into different times of your own choosing or one long interval. If you do this, target total completed to match total planned duration for all intervals.

Sample Day 131
0:57:00
57.7TSS
Standing Starts x6

Developing technique and gear selection for standing starts and increasing force strength.

Sample Day 139
0:53:30
70.1TSS
Max Aerobic (Optimised Intervals) x3

Optimised target for key points of exertion in Power Duration Curve.
-This workout is designed to increase your Vo2 Max.
-This helps towards improving your upper limit for aerobic efforts.
-These should feel very hard, but below maximal.

Sample Day 160
1:00:00
56.8TSS
Opener TT 1h

An Opener workout can be used pre race or to break up a recovery ride.

Sample Day 161
1:05:30
82.3TSS
Race: TT 10 mile

-Complete Warm up sequence ideally on a stationary trainer to allow consistency of intervals and reduce chances of pre race punctures.
-Allow at least 10 minutes before stopping warm up to get to start of the race.

Richard Rollinson
|
CPT Cycling

Having coached cycling since 2010 and racing since 1997, I have guided riders from beginner to international level to achieve their goals through power based training. Delivering personalised plans and providing actionable feedback with expert analysis. I would love to help you achieve your next goals too.