Time Trial Plan - 4 Weeks - 10 Miles

Author

Jonathan Melville

All plans by this Coach

Length

4 Weeks

Typical Week

6 Bike, 1 Strength, 1 Day Off

Longest Workout

3:30 hrs

Plan Specs

cycling time trialing intermediate advanced time goal power based hr based tss based strength

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

The following 4 week plan is aimed at improving 10 mile (16 km) Time Trial Times. Training in this programme is aimed a riders with moderate amount of time (e.g. university students and part-time jobs). However it has be designed so it can be adapted for anyone.

The programme focuses on intensity over volume and is during a build phase of the season meaning there will be an increase of muscular/anaerobic endurance style training.

It is required you use a Heart Rate Monitor as minimum to get the best out of the 4 weeks (programme assumed you know you training zone). Plus, all strength exercises can be completed at home.

Week 1 & 2 - Both follow similar patters at 13 hours per week. Over the opening two weeks the aim is to increase the bodies ability to deal with high intensity with endurance. Creating a stronger aerobic and anaerobic capacity.

Week 3 - Taper week, aimed at decreasing fatigue while working on TT specific intensity's.

Week 4 - Race week, has been designed to get as fresh as possible. With a combination of low intensity endurance work (to shed fatigue) and intensities at 10 mile TT pace. Event is planned for Sunday, however if your event is on Saturday then please follow the instruction on the training programme.

Please get in touch if you have any questions.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:24

Jonathan Melville

Breakaway Coaching and Analytics

BCAs (Breakaway Coaching and Analytics) vision as a cycling and triathlon coaching company is to combine the overlooked power of in-depth data analysis and sports science along with the riders needs in order for athletes to reach levels of fitness they did not know they possessed.

Back to Plan Details

Sample Day 1

2:30:00
129.6TSS
EN2 - Base Maintenance

Type: Endurance
CHO: Low

Avg. HR: ... Avg. Pw: ...

RR: Ride on a flat to gently rolling course. Get at least 50% of ride time in heart rate zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 50% of the ride in zone 2.

Sample Day 2

0:30:00
Strength Maintenance

WO:
- Plank ------------- 30-60 s x 3
- TT Ski Squat ----- 30 s x 3 - 2-4 kg

- Single Leg Squat -10 r x 4
- Leg Press --------- 5 r x 4 - 70-90%1RMAX
- Mountain Climbers 30-60 s r x 3

- Leg Lifts -----------12 r x 3
- Crunches --------- 15 r x 3

Sample Day 2

1:00:00
63.6TSS
ME - EN + TopEnd

Type: Endurance
CHO: Low (peak for session)

TU: The intensity at which these interval will increase through the four weeks. The 1 minute effort level are looking at improving top end endurance work (imagine the 1 minute is the final 750 meter of the time trial).

Sample Day 3

3:00:00
155.5TSS
EN1 - Base Endurance

Type: Endurance
CHO: Medium

Avg. HR: ... Avg. Pw: ...

RR: Steady State effort zone 2 effort on rolling terrain. Throughout ride try holding different positions on the bike. e.g. ride in the drops for 5 minutes or in aero position (arms at 90 degrees).
During any you may visit climbs push into zone 4 and use decent as recovery.
Can rotate with Saturdays ride if short on time.

Sample Day 5

0:30:00
Strength Maintenance

WO:
- Plank ------------- 30-60 s x 3
- Bulgarian Squat - 6 r x 4 - 70-90%1RMAX

- Renegade Row --- 6 r x 3
- Leg Press --------- 5 r x 4 - 70-90%1RMAX
- Mountain Climbers 30-60 s r x 3

- Leg Lifts -----------12 r x 3
- Crunches --------- 15 r x 3

Sample Day 5

1:00:00
86.63TSS
EN - 12 Minute Threshold Intervals

Type: Endurance
CHO: Low (peak for session)

TU: This is aimed at improving your base fitness all well as good speed work with high cadence (105+ rpm) and longer recovery time to ensure intervals are to high standard.

Sample Day 6

2:00:00
109.5TSS
FW2 - Seated Climbing

Type: Force
CHO: Medium

Avg. HR: ... Avg. Pw: ...

RR: Complete hilly route working in zone 2. On climbs lift effort level to zone 4 while remaining seated. Seated efforts will increase strength of glutes. This will help you to stay in the aero position for longer then time trailing.

Time Trial Plan - 4 Weeks - 10 Miles

$45.00 - Buy Now
_