This plan is for a rider who wants to do well in a time trial race. Have you bought a nice, fast TT bike? Did you get the aero-helmet, the discwheel and the speedsuit as well? You now talk the talk. But will you also walk the walk? Time to go to work!
You are able to put in 6-8 hours a week, and with this amount we can make you really fast! You will be fast at threshold and over. You could also do well in short road races and criteriums.
You will do 3-4 workouts a week. 2-3 will be on the TT bike, sometimes they are optional.
There is a FTP test + explainer in the first week to establish your training zones.
You will mainly do high intensity interval sessions. Big focus on diverse workouts!
You will learn why we do the workouts and you will learn what to focus on for a time trial race.
There is a warmup routine and a raceday checklist included in the last week.
This is the time trial training plan I was looking for when I started out!
This is a power-based training plan using workout builder - you can download the workouts to your Garmin and have them real-time on your bike computer while training.
Warmup, do one 1minute effort to open legs.Ride all out for 2x8min.
This is the test!
Afterwards your legs and lungs will be tired, so do some nice tempo work so the day is not a wash.
IMPORTANT: You did your FTP test on your road bike and your training zones are set from this. Almost nobody can match this power on a TT bike - so shoot for the lower end of the zones in the beginning and work your way up!
Do 5x3min Vo2max efforts in the aerobars.
After this do two 15min efforts at Sweet spot pace on your "reference point"(see below).
Do 3 sets of each 13 repetitions:
30sec at Vo2max/Anaerobic capacity if you can
3min recovery between sets.
YES this is a hard session!
After this, ride some nice SST pace. Remember that your watts on the TT bike are probably lower than on your road bike, so if your watts fall 10-20 watts under your normal SST zone it's ok. Try to stay in your TT position for as long as possible. Think about sticking your head forward and then lowering it - Think about the flat back of Bradley Wiggins in a TT, or think about the infernal cadence of Fabian Cancellara winning the 2016 Rio TT - anything that inspires you to keep that pose nice, clean, aero and fluent.
Do the 30sec efforts seated and the position you would choose if you were riding solo in front of the chasing bunch - aerodynamic.
Warmup and do a 1min effort at your FTP to get the legs and lungs ready for some work.
Ride 4min at FTP, then do 2min at Vo2max and end with 4min at FTP - no breaks. Recover for 6min and repeat for 3 intervals.
Afterwards do the lenght of your time trial at tempo pace. Your focus is on keeping the position at all times except if your speed falls below 30km/h on a climb. And think about breathing right partially through your nose to get a nice full rhytmic breathing.
This is your standard Norwegian style microburst intervals spiced up with 3min block of steady Vo2max work.
Do two 12min Sweet spot intervals.
roll for home
Today we go back to your reference point from the first week.
Do 2x15min as even and fast as possible on your reference ground without looking at your watts. You do two runs on the same stretch of road, so try two different approaches. It could be riding more/less aggressive on the hills or in the wind.
Afterwards do 2x12min of SST training(you can look at your watts again)