Browse More Plans

6 week Time Trial Program - "Lockdown" Edition

Author

Kilowatt Cycle Coaching

All plans by this Coach

Length

6 Weeks

Plan Specs

cycling time trialing intermediate advanced masters power based tss based

Refund Policy

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?

Plan Description

Our Time Trial specific "Lockdown" program is a trainer based program for Time Trial athletes who may find themselves stuck indoors due to the COVID19 pandemic.

Kilowatt Cycle Coaching has used similar programs in the last twelve months to deliver two National Time Trial champions in Australia (Check out our instagram for more on this! https://www.instagram.com/kilowattcyclecoaching)

During this program you can expect to:
-Develop leg speed and get comfortable with cadences above 100rpm
-Develop leg strength to compliment your leg speed development
-Increased Lactate Threshold and ability to hold higher power outputs for a longer period of time
-Ask questions and seek information from Kilowatt Cycle Coaches via email (info@kilowatt.cc)

COVID19 has impacted all our lives. We can sit in lockdown lamenting missed cycling opportunities, or we can use this time to prepare and come back faster and stronger for when "normal" life resumes.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:06 hrs 2:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:06 hrs 2:10 hrs
—— ——

Kilowatt Cycle Coaching

Kilowatt Cycle Coaching

Based in Melbourne, Australia, we provide individualised cycling coaching services to beginner to advanced road, track and cyclocross cyclists.

Our vision is to use our knowledge and passion for cycling to help our athletes reach their full potential. We do this by providing data driven, holistic training programs that deliver measurable performance improvements for our athletes.

Sample Day 1

1:16:00
80TSS
FTP test

Complete the following based on following 1-10 scale:
1: Very Easy
2-3: Easy
4-6: Moderate
7-8: Hard
9: Very Hard
10: Maximal

Warm up:
20 min easy (Cadence self selected) 4/10

Pre-test protocol part 1:
1 min 100-120rpm 8/10
1 min 80-90rpm 5/10
Complete x3

Pre-test protocol part 2:
5 min easy (Cadence self selelcted) 5/10
5 min 85-95rpm 7/10

Pre-test protocol part 3:
10 min easy (Cadence self selected)

TEST!
20 min as hard as you can. Pace yourself to finish with the same intensity as you started. Stay seated and keep the cadence above 80rpm.

Warm down:
10 min easy (Cadence self selected)

Sample Day 3

0:55:00
32.9TSS
Spinning is Winning

Leg speed is critical part of Time Trial performance.

Using a low intensity (Zone 2 - aerobic zone) we can build leg speed while also building a strong aerobic engine.

Sample Day 4

0:52:00
48.9TSS
LT Booster AKA kind of easy, kind of hard

Your lactate threshold is the defined as "The point in which your body creates and removes blood lactate equally".
Increasing this point is paramount to Time Trial performance.

This workout is designed to facilitate that increase.

Sample Day 6

2:10:00
109TSS
Going long (by trainer standards)

This workout is designed to replicate a weekend bunch ride with a little bit of climbing.
The efforts are specific to a base endurance ride aimed at the Time Trial discipline.

Sample Day 7

0:55:00
32.9TSS
Spinning is Winning

Leg speed is critical part of Time Trial performance.

Using a low intensity (Zone 2 - aerobic zone) we can build leg speed while also building a strong aerobic engine.

Sample Day 9

0:56:00
55.5TSS
LT Booster AKA kind of easy, kind of hard

Your lactate threshold is the defined as "The point in which your body creates and removes blood lactate equally".
Increasing this point is paramount to Time Trial performance.

This workout is designed to facilitate that increase.

Sample Day 10

1:05:00
40.1TSS
Spinning is Winning

Leg speed is critical part of Time Trial performance.

Using a low intensity (Zone 2 - aerobic zone) we can build leg speed while also building a strong aerobic engine.

$49.00 - Buy Now