Browse More Plans

Crushing the Time Trial in 8 weeks, Coggan Classic Zones, power based structured workouts

Author

Charles Kyle

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

cycling time trialing beginner intermediate advanced masters power based

Refund Policy

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?

Plan Description

KyleCoaching


You warmed up, pinned your number, and reach the start line, ready to suffer.  The official counts down, 5-4-3-2-1-go.  Out of the saddle to get up to speed as quickly as you can, eyes on the horizon for your 30-sec ahead rabbit.  As the kilometers pass, you battle fatigue.  Passing the 1K to go sign, you give every ounce of energy left in your legs.  Was it enough to reach your goal?

This eight-week plan Build phases 1 and 2, prepares you for up to a 50K time trial by increasing both your fatigue resistance and the amount of anaerobic power you can produce.  The plan assumes you have a good aerobic base on which to build.

The first four weeks build fitness and fatigue resistance, which increases your time to exhaustion. The second four weeks develop your anaerobic power, which increases the power you generate for the entire TT.  Total training time per week equals 11 hours, with periodic testing exercises which enables you to track your progress to success. 

You need to use a power meter for this plan.

Technical Details:
This plan is power based. If you do not have a power meter, please see our other plans which use heart rate as the metric for exertion. At the end of the first training phase, we give you a test to better determine your power zones for the remaining eight weeks.

This plan incorporates the TrainingPeaks Workout Builder which will allow you to execute each ride on a smart trainer using Wahoo Elment, Garmin Edge, or Zwift. On the road, you can upload the workout to your Wahoo or Garmin device and have cueing to ensure you don't miss any of the intervals.

Training Strategy Details:
This plan utilizes the concepts of progressive overload and periodization.  To become faster and stronger on the bike, you must step outside your comfort zone.  To become better, you will progressively increase some combination of the intensity, duration, or frequency of your workouts.  Each four-week training block has three weeks with intensity and one easy pedaling.

Athlete Resources: 
Each training plan includes our access to our athlete library, available on our website
Training Plan Guidance and FAQs
Quick Start Guide
How to test your FTP
Training Best Practices
Glossary

Review us on Facebook!
Custom Plans Available. Email info@kylecoaching.com for more information.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:31 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
9:31 hrs 3:00 hrs
—— ——

Charles Kyle, NPTI-CPT

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

Sample Day 1

1:15:00
75TSS
Extensive FRC/FTP MicroIntervals (5 x 40/20 for 6min)

WU:
10-15 min Warm Up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS:
5 x 6 min FTP/FRC MicroIntervals of 40 seconds HARD / 20 seconds EASY for a total of 6 minutes to equal one interval.
TARGET: 105% of FTP for HARD, spin easy for the EASY.
REST: 5 minutes between intervals, easy riding
CADENCE: Self selected
------
CD:
Cool Down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 2

1:30:00
79.5TSS
Endurance ride w/cadence drill (1.5 hr)

WU: 10-15 min progressing to your endurance zone
TARGET: PW: Z1-Z2 (50-70%)
CADENCE: Self-selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS: ride in the prescribed time at a moderate-paced endurance intensity. Stay at an intensity below lactate threshold for the vast majority of any time you are riding at your endurance pace.
Endurance Ride
TARGET: PW: Z2-Z3 (70-80%)
CADENCE: varied between 85 and 105 rpm focusing on your form.
CADENCE DRILLS: During the first hour of this ride, ride five minutes at a cadence at 95+ RPM. At the end of five minutes drop to your self-selected cadence.
TERRAIN: flat to rolling hills
-----
CD:
Cool Down 5-15 minutes
TARGET: PW: Z1
CADENCE: small chain ring

Sample Day 3

1:25:00
111.5TSS
FTP DOUBLE PEAKS 3 x 15min

WU:
10-15 min Warm Up, progressing to Zone 2
TARGET: PW: iLevel Z2
CADENCE: Self selected with 2 x 1 minute Fast Pedals to wake up legs
-------
MS1:
3 x 15 min FTP Double Peak Intervals. Start out each 15min effort at FTP/FRC and hold this for first 1 minute, then drop to TARGET FTP range. In the last minute of the interval, increase power back to FTP/FRC and finish strong!
TARGET: FTP (iLevel Z4)
CADENCE: Self selected
-------
CD:
Cool Down 5-15 minutes
TARGET: PW: iLevel Z1
CADENCE: small chain ring

Sample Day 4

1:00:00
36TSS
Recovery Ride (1.0 hr)

Get in the small chain ring and pedal for about an hour. The only goal is to keep the legs loose. Try not to let your power go to high, just nice and soft.

Sample Day 5

2:25:00
152.6TSS
FR SST Criss Cross Intervals 2 x 20 With Endurance Ride

Fatigue Resistance Criss Cross Sweetspot Intervals
WU: 10-15 minutes building to 70% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS: 2 x 20 min Crisscross SweetSpot Intervals. (SST)

A “crisscross” interval is an interval where you vary your efforts to really teach your body to clear lactate. Every 2 minutes during the SSI interval, increase effort to 110% of FTP for 30 seconds then return to SST power level. Do not drop off (below 88% of FTP) or recover till interval is complete.

TARGET: Z4a / Z4
VADENCE: 85-95rpm

MS2: 1hr in Endurance Zone
TARGET: Z2
CADENCE: 85-95 rpm

CD: 5-15 minutes at <56% of FTP

Sample Day 6

2:47:30
161.7TSS
Endurance ride w/chasing the break efforts

WU: 10-15 min progressing to your endurance zone
TARGET: PW: Z1-Z2 (50-70%)
CADENCE: Self-selected with 2 x 1 minute Fast Pedals to wake up legs
-----
MS: ride in the prescribed time at a moderate-paced endurance intensity. Stay at a power below lactate threshold for the vast majority of any time you are riding at your endurance pace. However, during the ride complete 10 all out, full gas efforts between 15 and 20 seconds. Think about someone passing you are you are up out of the saddle, chasing them down, then pedaling away.

TARGET: PW: Z2-Z3 (70-80%)
CADENCE: varied between 85 and 105 rpm focusing on your form.
TERRAIN: flat to rolling hills

-----
CD:
Cool Down 5-15 minutes
TARGET: PW: Z1
CADENCE: small chain ring

Sample Day 11

1:00:00
36TSS
Recovery Ride (1.0 hr)

Get in the small chain ring and pedal for about an hour. The only goal is to keep the legs loose. Try not to let your power go to high, just nice and soft.

$50.00 - Buy Now