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Cycling Time trial 10 miles 8 weeks

Author

Nick De Meyer

All plans by this Coach

Length

8 Weeks

Plan Specs

cycling time trialing beginner intermediate advanced masters power based

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Plan Description

This 8 week 10 mile time trial plan will get you in tip top shape for completing your next 10 mile TT!

You'll be cycling 4-5 times a week, focusing on maintaining power and heart rate in aerobic decoupling sessions, tempo, sweet spot, and vo2 max sessions

Prepared by Nick de Meyer Training Bible Coaching Master Endurance Coach, Level 1 Training Peaks coach and Wattbike instructor



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:16 hrs 1:44 hrs
Workouts Per Week Weekly Average Longest Workout
5:16 hrs 1:44 hrs

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1

1:05:00
106.4TSS
Best CP30 Power test

BT: Start out with a 20minute warmup, which is just riding along at a moderate pace, about 65% of your max heart rate(HR) or what would be called your endurance pace Then do (3) fast pedaling efforts at 100rpm for one minute each with one minute of easy recovery pedaling between each, in order to further prepare the muscles for the effort. After these, then ride easy for 5 minutes easy at 65% of Max HR. Then the true test begins: •5minutes all out. Punch it and hold it! Then 10minutes easy at endurance pace-65% of Max HR. •Then do a 20 minute time trial. Try to do this on a road that is fairly flat and allows you to put out a strong steady effort for the entire 20minutes. Do not start out too hard! cool down 10-15 mins easy spinning to flush lactic acid out of your muscles

Sample Day 3

1:10:00
53.8TSS
Endurance & 30 secs sweet spot bursts

warm up 20 mins easy riding @ 56-75% ftp or 69-83% of AT main set 1 hours endurance <75% ftp with 10 secs bursts every 5 mins @ 90% ftp 10x 30 secs sweet spot 88-93& of ftp 90 secs zone 2 off cool down 15 mins easy 56-75%

Sample Day 4

0:47:00
35.2TSS
Sweet Spot 10 x 1 minute

BT: long warm up in zone 2 building to top of zone 3, then ease back for 5 mins to zone 1
you will need a road that has a slight gradient
staying seated perform 10 x 1 min efforts in sweet spot @88-95% of your FTP with 2 min recoveries in zone 1-2
long cool down

Sample Day 6

1:10:00
65.9TSS
Tempo W1

warm up 15 mins fast 95-105rpm 35 mins tempo 76-90% ftp endurance 10 mins cool down 10 mins

Sample Day 7

1:26:20
66.7TSS
Endurance 8 sec tempo bursts

warm up 90-100rpm 15 mins 56-74% ftp easy riding
main set 66 mins hours endurance 70% ftp
10x 8 sec bursts in tempo zone 3 to 85% ftp
cool down 10-15 mins 56-75 ftp easy riding

Sample Day 9

1:15:00
77.3TSS
Stepped Intervals & Micro Bursts

WU/2x12x6 /10/20. 2x10x5/ CD= 1 HOUR


Warm-up: 50 min.
Stair step warm-up: Start @ Z2 adding resistance every 2 min. for 10 min. finishing @ Z3


2 min. light spin @Z2, 95+ rpm's
1 min. @ Z4, 95+ rpm's
1 min. light spin @ Z2, 95+ rpm's
1 min. @ Z4, 95+ rpm's
2 min. easy spin @ Z2 (self selected cadence)


Main Set #1: Stepped Intervals: 36 minutes


2 sets x 12 minutes with 3 min. recovery (2x12x6) as


2 min. @ Z3 (Tempo), 1 min.@Z5 (V02), repeat 2x12x6


Main Set #2: MicroBursts: 15 minutes
10/20's for 1 set x 5 minutes with 5 minute recovery (1x10x5) as:
10 seconds @ near max effort
20 second soft pedal @ Z2


Cool Down:
6 spin down to easy.


Power Zones

Zones Determined by one's Lactate Threshold 

Power
Active Recovery: 0-59%
Endurance (Zone 2): 60%- 79%
Tempo (Zone 3): 80%-94%
LT (Zone 4): 95%-105%
V02 (Zone 5): Above 105%

Sample Day 11

0:52:00
38.4TSS
Sweet Spot 6x2

BT: long warm up in zone 2 building to top of zone 3, then ease back for 5 mins to zone 1
you will need a road that has a slight gradient
staying seated perform 6x 2 min efforts in sweet spot @88-95% of your FTP with 2 min recoveries in zone 1-2
long cool down

$64.00 - Buy Now