Phil's Beginner TIME TRIAL Sharpen Your Speed + Email Access to Coach: 10 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:53



A Training Plan Designed for Beginner or Time Limited Cyclists.
Sharpen Your Speed for TIME TRIAL Now!.


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Using your plan I got 2nd in my age group as well as the 5th fastest ride out of over 300. I was 7 minutes faster than last year! " ​Nick Goldston, 2018​​

"Just finished my FTP test. I gained 20 watts!!! I can't believe how beneficial your sessions have been."​ Saif Al Assam, 2015


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Is This Plan For You?
  • Progression from 4:30 to 6 hrs of training per week
  • 3-4 rides per week
  • 1 or 2 strength sessions and 2 days off
  • Easier weeks included for recovery and adaptation
  • Shorter workouts are mid-week and longer rides at weekends
  • Regular FTP tests to track progress
  • Train using Power, HR and or Feel
  • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
To start this plan you should be able to ride 2 hrs. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.


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Sample Day 1
0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2
0:40:00
Base Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Ex. 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 13)
5. Tricep Kickback: 3 x 10 (Exercise 14)
6. Bent Over Row: 3 x 10 (Exercise 11)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 19)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3
0:47:00
58.6TSS
OPTIONAL M.A.P Efforts

M.A.P stands for Maximal Aerobic Power. It is the cycle power meter equivalent of your VO2max. Training at this intensity in short bursts can help raise or maintain the upper limits of your sustainable power output.

Warm Up:
7 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
3 x (5 mins in Z5 + 4 min recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 5
0:40:00
40.9TSS
Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Warm Up:
5 mins in Z2.

Main Set:
2 x (10 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
5 mins in low Z2.

Sample Day 5
0:40:00
Base Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 12)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 10)
6. Glute Bridge: 3 x 14 (Exercise 16)
7. Spider Climber: 3 x 6 (Exercise 23)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 6
1:10:00
50.8TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 8
0:58:00
57.7TSS
Sub Threshold, Low Cadence Efforts.

Warm Up:
10 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).

Main Set: 
3 x (9 mins in upper Z3 at 60-70 RPM + 2 min recoveries in low Z2 at 80-100 RPM).

Warm Down:
10 mins in low Z2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.