This plan aims to improve your time trialling ability by working on the key physiological and technical aspects of riding a TT. The key demand of a time trial is the ability to deliver the highest possible SUSTAINABLE power as smoothly as possible. The plan is aimed at intermediate/advanced riders with a strong basic level of cycling fitness. It also works very well for strong cyclists from other disciplines (say road racing) who want to develop their time trialling capability.

The plan is based on training with power, and automatically adjusts sessions to each rider's Functional Threshold Power (FTP). It uses established training zones from Training Peaks and prescribes the sessions accordingly.

The sessions are split between midweek (Prescriptive sessions using the Training Peaks session builder) and weekend (usually based more around general training zones rather than precise power targets). This allows an effective use of time, using the indoor trainer during the week and getting outdoors at weekends. Naturally the session can be moved around, and there are guidelines for this in the starter pack attached to day 1 of the plan.

Richard Simmonds has been a full time cycling coach since 2008, and has helped numerous riders improve their performance.If you'd like to find out more, please get in touch at www.rsperformancecoaching.com