Beat the Clock - Time Trial Training - Beginner - 4 Weeks

Author

Alex Quirk / Endeavor Coaching

All plans by this Coach

Length

4 Weeks

Typical Week

5 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling time trialing beginner

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Here is a program to help you smash you next time trial! Here is a program designed to help you ride faster and more efficiently come race day. You won't need a power meter or even a heart rate monitor to follow this program. It's designed with time crunched riders in mind, improve quicker by riding less. What you get:

- 1 x 4 Week Training Block
- Program designed to get progressively more difficult but allow for recovery
- Built in recovery periods
- Variety of sessions
- Detailed session plans
- Detailed Rate of Perceived Effort Guidelines for each session

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:27

Alex Quirk

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.

Back to Plan Details

Sample Day 1

1:10:00
61.7TSS
Threshold Efforts: 4 x 5 min THR

This is a fairly simple "threshold session." Works a treat and is used by many elite athletes. The session is:

4 x 5 min efforts with 5 minutes rest between each effort. The idea is to ride at a similar intensity as the 90 second period during the breakaway efforts. You should feel fine after first effort, but will be exhausted after the last one (If your not, then do 1 more!).

Take it easy for 5 minutes. Then repeat 3 more times.

If you are looking to ride indoors one day of the week, then this is a good session to do on the trainer.

Sample Day 2

1:07:00
63.8TSS
Sweet spot / SubTHR: 3 x 10 min

SubTHR or Sweet spot sessions are the bread and butter of most endurance athletes.

The aim of this session is to tap into that aerobic system, not to exhaust yourself. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel very easily

3 x 10 min subT with 4 min recovery between each effort

RPE: 6 out of 10

Your breathing will elevated and it will be hard to have a conversation (you should still be able to say phrases) but your breathing will still be regular.

Recommended Cadence is 90 - 95 rpm. Go out to a flat road, crit track or a very mild climb (2 3% where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Sample Day 3

1:20:00
68.8TSS
TT training 2 x 2/8s

This is a short and sharp session. It consists of a progressive warm up, followed by two 10 minute efforts. The efforts are a little tricky to pace but give it your best shot.

Warm Up
5 minutes starting at general endurance pace building up towards what we call threshold. Build up gradually, you should only reach "threshold" in the last minute.

5 minutes of easy pedaling.

Efforts
- 2 minutes at "V02"
This is tricky, your breathing will be ragged and it won't be possible to talk. This is not a sustainable effort. Think of it as one step past your threshold.

- 8 minutes at "threshold"
Settle straight back to threshold, at first it will seem easy after the first two minutes, but the fatigue will gradually creep up on you. Your breathing will remain elevated but it will become more regular than before. At the end of the 10 minutes you'll be thankful it's over.

10 minutes easy pedaling

Repeat the 10 min: (2/8) again and then ride home.

This session is very informative as it gives you an idea of what it feels like to go to hard to early in a time trial. It seems easy in the first minute but it's not sustainable. So learn from this session.

Sample Day 4

0:45:00
15.53mi
18.8TSS
Easy Recovery Ride Short

Anywhere between 45 min to an hour is fine.

Sample Day 5

2:30:00
125TSS
2.5 hr bunch ride

Go for a ride with your friends. During this base period it's important to have fun and socialize. There is plenty of time in the year for hard interval sessions, but for the moment; enjoy yourself. Choose a new route you haven't ridden before, explore. It's fine to ride a hilly route, but don't go crazy trying to break your strava times or your PB's.

Try to keep the pace of the ride faster than recovery pace. and your cadence around 90 - 95 rpm.

If you want to train you can repeat any of the sessions from the week or you can try this one:

6 x 30 seconds seated max efforts with 4 minutes general riding in between each effort.

Sample Day 8

1:10:00
61.7TSS
Threshold Efforts: 4 x 5 min THR

This is a fairly simple "threshold session." Works a treat and is used by many elite athletes. The session is:

4 x 5 min efforts with 5 minutes rest between each effort. The idea is to ride at a similar intensity as the 90 second period during the breakaway efforts. You should feel fine after first effort, but will be exhausted after the last one (If your not, then do 1 more!).

Take it easy for 5 minutes. Then repeat 3 more times.

If you are looking to ride indoors one day of the week, then this is a good session to do on the trainer.

Sample Day 9

1:13:00
70.8TSS
Sweet spot / SubTHR: 3 x 12 min

SubTHR or Sweet spot sessions are the bread and butter of most endurance athletes.

The aim of this session is to tap into that aerobic system, not to exhaust yourself. If you follow the common sense guide below you will be fine. Once you've done a few of these sessions, you should be able to do the session by feel very easily

3 x 12 min subT with 4 min recovery between each effort

RPE: 6 out of 10

Your breathing will elevated and it will be hard to have a conversation (you should still be able to say phrases) but your breathing will still be regular.

Recommended Cadence is 90 - 95 rpm. Go out to a flat road, crit track or a very mild climb (2 3% where you won't get stopped by traffic lights or intersections. Alternatively, use a home trainer.

Beat the Clock - Time Trial Training - Beginner - 4 Weeks

$49.00 - Buy Now