12-week TT preparation !OFFER!
Author
USA Marek Matus
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 5 Bike, 1 Strength
Longest Workout
3:00 hrs
Plan Specs
cycling time trialing intermediate advanced weightloss time goal power based
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Summary
Includes Structured Workouts
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This 12-week plan is suited for intermediate or advanced cyclist. Basicly it is based on growing up your FTP and Vo2. After this plan you will be prepared for TT from 10 to 45. Maybe slightly longer, but then better contact me.
Before this plan you should have good strength endurance and endurance days done.
Every 4 weeks we do a FTP test to recognize your improvement.
There are some core-full body exercises for better positioning on your TT bike.
Good luck and have a nice time :-)
Stats
Sample Day 1
After easy wramup:
20" ramp over FTP
then 3' and 2' over FTP blocks
after short recovery perform 20' ALLOUT block.
Try not to over-pace but be prepared, it is really hard attempt.
Good luck :-)
Sample Day 2
10' warmup
then riding in Z2, hills Z2-Z4,
short and steep hills can be done in Z4 (under 3min)
cooldown 10' in Z1
Sample Day 4
Today, we will try to find your max 5s, 1min and 5min effort.
Start with proper warmup then 3x full-out sprints (hill or flat, as you like), then 1min maximal effort, then 5min.
Long cooldown...
Sample Day 5
During short intervals put in TT position, Don't forget keep power around your FTP.
between intervals keep your power around 70% of your FTP
Sample Day 8
After good warmup do sets of Z2/3 riding
15' cooldown
Sample Day 9
10' warmup
then riding in Z2, hills Z2-Z4,
short and steep hills can be done in Z4 (under 3min)
cooldown 10' in Z1
Sample Day 11
After good warmup
perform sets of tempo training with 1' theshold "cross" intevrals.
Criss-Cross intervals mimic the power demands of road and mountain bike races.
Good cooldown as usally.
Also good for indoor training.