4 week Time Trial Specific
Author: Denis Dunworth
Length: 4 Weeks
Tags: cycling, time trialing, intermediate, advanced, power based
Typical Week: 2 Day Off, 5 Bike
Longest Workout:
3:00 hrs
Author: Denis Dunworth
Length: 4 Weeks
Tags: cycling, time trialing, intermediate, advanced, power based
Typical Week: 2 Day Off, 5 Bike
Longest Workout:
3:00 hrs
4 week Time Trial Specific
This is plan is designed to add an edge or to gain that extra bit of power required to push beyond FTP. Only attempt this plan if you already have a good fitness base and have achieved your desired FTP
Zones explained
Sweet spot (SS) (85-95% of FTP)
Maximal Aerobic Power(MAP)(must be achieved through a 5min all out test, take 95-105% of this as MAP range)
if testing for zones cannot be done, use best 5 minute power from last 2months
15min warm up, w/ high cadence drills
10-12mins upper z4 x 2
8-10mins reco between
15mins pace changes
cool down
easy zone 1 ride.. cadence 75-85rpm
can be done indoors
15min warm up with steady ramp to zone 4
12mins SS x 3, 5mins reco between
5mins easy cool down cool down
warm up
7mins tempo @ 100rpm
3 sets, 5mins between sets
steady zone 2, nothing hard
could be a cafe ride
this ride should be easy and relaxed. A spin to chat and unwind.
keep liquid and food intake up
15min warm up with high cadence drills
20secs MAP, 40secs SS for 8mins x 3
6mins reco between
cool down
easy zone 1 ride.. cadence 75-85rpm
can be done indoors
I am a big believer in time efficient training. Junk miles are not only a waste of time, but they effect the immune system and hinder an athletes motivation.
You train specific to your event, do not follow tradition.