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10-Weeks to a Time Trial (TT) Personal Best PB, Power, FTP W/ Free 12 week S&C Plan!!

Author

Optimum Coaching

All plans by this Coach

Length

10 Weeks

Plan Specs

cycling time trialing beginner intermediate advanced masters weightloss time goal multi day power based hr based pace 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.

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Plan Description

Want to get a new TT PB? Raise your Threshold? Increase your fitness? This is the plan for you!

This 10-week plan is aimed at TT cycling enthusiasts that want to improve their fitness, raise their threshold or start training for a specific TT event. The plan is suitable for cyclists who currently train a few times a week but are looking for more structured training or those who compete and wanted to get a boost on their fitness to improve their performance.

Our plans are created using sessions which have been tried and tested with a huge variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

The plan is perfect to be done at any point in the year. It could be done at the start of training before you get into some speciality work or during the summer to get more focused to reach a specific goal.

During the 10-week plan the weekly volume will vary between 6-8 hours and see a progressive build in training stress (with the exception of the recovery week which falls on week 6). The TSS will build in a progressive but achievable way to get the most amount of benefit and adaption from the 10 weeks.
The workout intensities are based on power (or perceived exertion). The plan incorporates common cycling language when describing the workouts which makes the plan very easy to follow. By the end of 10 weeks you will be ready for your TT!

On day 1 of the plan you are provided with more getting-started guidelines and our contact in case you have questions about your workouts. You will also get your free S&C plan.

The plan was created with use of the TrainingPeaks "Workout Builder". Therefore, the workouts may be uploaded to a device (power meter, heart rate monitor or indoor trainer) or a companion app to help you follow the workout easier. This also allows you to see what the workout will be like before starting. For more information on compatible devices and apps and how to export the workouts from this plan to them go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export.

The plan was created with the main focus on Training Stress Score (TSS) which can be found in every workout. Your actual TSS may vary from this forecast when you finish the workout but is used as a very good guide. TSS takes into account the intensity of the workout rather than the volume so is much better to use as a prediction for fatigue it will create and performance benefits that it will bring on.

When you purchase this plan, you have an option to share your email with us, we encourage you to check this box. This will allow us to send out follow up emails with more information about the plan and will give you the option to contact us if you run into a problem. We also ask you to provide feedback on this plan after you have finished to see how it worked out for you. Your email address will not be used for anything else.

What will I receive from this plan?

World class training sessions:
- Sessions used in the plan are tried at tested from beginner to current world tour riders!
- The plan would meet the needs from beginner cyclists to elite athletes and every in between.

Access to an experienced coach:
- Have the ability to ask questions or have support on your planned by a Level 2 qualified coach.

Structured workouts:
- Every workout is created using TrainingPeaks workout builder which can be exported to 3rd party apps such as Zwift.
- Each workout can be exported to your device (Garmin, Wahoo etc.)

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Guides & Manuals
- We provide you with a guide to help to optimise your training such as recovery strategies and fuelling advice etc.
- 12 Week S&C Plan

Promotions:
- All clients that purchase a training plan are given promotions for further plans and coaching!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:54 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
6:54 hrs 3:00 hrs
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Zak Coleman

Optimum Cycle Coaching

Optimum cycle coaching offers training plans, sports massage and bespoke coaching for riders of all level from beginner to elite level cyclists. Whether it's a sportive, cyclocross, mountain bike, time trials or road race Optimum coaching has it covered!
Our plans have been created with feedback from a variety of athletes from club and leisure riders right up to current world tour riders! Optimum Coaching has worked with countless of athletes from across the world over a huge range of abilities.

Sample Day 1

0:56:00
65.9TSS
Extensive Threshold 1

The Goal Of This Session: is to increase threshold, fatigue resistance and TT pace.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
RPE Should start as 1-2/10 and build to 6-7/10. 

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then 2 x 12 minutes at Threshold (98-103%). Focus on maintaining a fluid cadence throughout. RPE 8/10.

5 minutes recovery between sets.

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 2

0:56:00
56TSS
Extensive Sweetspot 1

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
RPE Should start as 1-2/10 and build to 6-7/10.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then 2 x 12 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout. RPE 7.5/10.

5 minutes recovery between sets.

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 3

0:49:00
44.6TSS
Steady State Conditioning #1

The Goal Of This Session: Is work at aerobic steady state and provide conditioning to aid the higher intensity work which we will be doing around this session.
This session will follow an aggressive overload build. So it will be ramping up each time..

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then I want you to perform the following:
6 minutes @ Tempo (6/7 RPE)
2 minutes Recovery
6 minutes @ Sweetspot (7/8 RPE)
3 minutes Recovery
5 minutes @ Threshold (8 RPE)

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 5

1:07:00
78.3TSS
Power Duration Curve - Long Range | Turbo

The goal of this session: is to track progress and establish training zones.

20 minute progressive warm up. Starting at the bottom of the range and slowly building so that you reach the top in the final few minutes.

2 minutes recovery to regulate.

5 minutes at sweetspot to open and activate the legs.

10 minutes recovery. (High cadence)

20 minute all out power test! Give it everything you have got. (The power number in the workout notes is not a target or guide, it is just there to build the session).

10 minute cool down.

Sample Day 6

1:30:00
69.73TSS
Endurance w/ Tempo Ending Part 1

The goal of this session: is to increase time spent at tempo/Z3 which will aim to increase muscle glycogen stores,increase mitochondrial enzymes and improve lactate threshold. I want you to ride at Z2 for 1:05, keep it aerobic and steady within this range. Then perform 15 minutes at Tempo. We have worked in this range before so you should know what it feels like but is a different feeling when trying to control the power out on the road. Cool down and spin easy for the final 10 minutes (or longer if it takes you longer to get home).

Sample Day 8

1:01:00
72.6TSS
Extensive Threshold 2

The Goal Of This Session: is to increase threshold, fatigue resistance and TT pace.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
RPE Should start as 1-2/10 and build to 6-7/10. 

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then 3 x 9 minutes at Threshold (98-103%). Focus on maintaining a fluid cadence throughout. RPE 8/10.

4 minutes recovery between sets.

Spin easy with a high cadence for the last 10 minutes to aid recovery.

Sample Day 9

1:01:00
61.7TSS
Extensive Sweetspot 2

The Goal Of This Session: is to increase lactate threshold and stimulate Mitochondrial Biogenesis.

Start the session with a controlled, progressive warm up. Start at the bottom of the range for the first 2-5 minutes and then slowly build up through the range during the remaining time of the warm up so that you reach the top of the range with 1 minute to go. This should look like a clear and smooth positive ramp with no jumps in power.
RPE Should start as 1-2/10 and build to 6-7/10.

Then spin easy for 2 minutes to regulate your body before starting the first effort. Aim for a high, fluid cadence during this section.

Then 3 x 9 minutes at Sweetspot (88-95%). Focus on maintaining a fluid cadence throughout. RPE 7.5/10.

4 minutes recovery between sets.

Spin easy with a high cadence for the last 10 minutes to aid recovery.

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