16 Week Peak Time Trial Plan (30-40km) *Workout Builder Power Zones

Author

Simon Kessler

All plans by this Coach

Length

16 Weeks

Typical Week

2 Day Off, 5 Bike

Longest Workout

3:10 hrs

Plan Specs

cycling time trialing advanced masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Peak Like Never Before for your Goal Time Trial and Smash your Records!


The training in this training plan has been proven to work over and over again and has already helped cyclists win State, Provincial, and National Championship titles and medals at the World Championships!


Training plan description: This training plan is designed for men and women road cyclists and triathletes who are intermediate to an advanced level racer. The training is designed to first increase your muscular endurance and threshold power. You will then significantly increase your VO2 power and time trial speed with highly specific intervals. The final weeks will bring on peak form with time trial simulation training.

The training starts with a 30-minute power test to determine your current threshold and ensure the training zones are accurate. The power test is repeated two more times during the plan to evaluate your improvements. Before starting the plan you should have a good level of endurance fitness. Ideally, 2 months+ of regular training should precede this plan.


The plan is in the new Workout Builder format which provides your personalized power zones (latest Workout Builder update) in each training session which is calculated automatically from your Threshold saved in TrainingPeaks. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more. Training sessions work equally well indoors or outdoors.


Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.


Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 3 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!


Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com


Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com


Plan Features

3-month full access to our client-only community and education resources

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder latest update- offering you more precise training with power zones calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with Zwift, Wahoo, Trainer Road, Cyclops and more

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:18

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:14:00
90.4TSS
Power Test 30 min

Let's test your power and ensure your power zones are correct. Please perform this test on the same bike and position used for time trial racing.

On waking record your body weight. Mentally prepare to give your best effort! 

Give your best sustained effort over 30 minutes. Take 97% of this number and input in to Settings-Zones-Threshold-Coggan Zones-Calculate. Your training zones are now accurate for the training plan.

Sample Day 2

1:05:00
61.7TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 3

1:05:00
49.8TSS
Tempo with High Cadence

Tempo intervals with a focus on high cadence. When doing the 2 minutes at a higher cadence focus on staying very relaxed, hold in the aero bars. See if you can ride comfortably over 110 rpms.

Sample Day 5

1:20:00
83TSS
Endurance Tempo Ride

Long tempo ride at your preferred cadence. This ride will become gradually more fatiguing over time. If you ride on a hillier route you may be over the zone on hills and below on downhills. Aim to average in the tempo range.

Fueling for a long tempo ride is important. You'll be burning both fat and some carbs. A pre ride meal with both is a good idea as well as some back-up nutrition in your pocket.

Sample Day 6

2:00:00
87.1TSS
Endurance (Range)

Endurance ride mostly in Zone 2. For indoors you can cut it down to 1.5 hours.

Sample Day 8

1:21:00
65.1TSS
Tempo with High Cadence

Tempo intervals with a focus on high cadence. When doing the 2 minutes at a higher cadence focus on staying very relaxed, hold in the aero bars. See if you can ride comfortably over 110 rpms.

Sample Day 9

1:15:00
73TSS
Big Gear (Range)

Big gear interval to develop muscular strength endurance.

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

16 Week Peak Time Trial Plan (30-40km) *Workout Builder Power Zones

$119.95 - Buy Now