Epic Time Trial 8 Weeks Masters

Author

Hunter Allen & Peaks Coaching Group

All plans by this Coach

Length

8 Weeks

Typical Week

6 Bike, 1 Custom

Longest Workout

4:30 hrs

Plan Specs

cycling time trialing advanced masters power based tss based

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Summary



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Epic Time Trial 8 Weeks Masters is an 8 week plan designed for the Masters (over 40) Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 11:15-15:30 hours per week (excluding Rest Weeks). You will need to be able to devote between 2-6:45 hours to training on your weekends. This plan is constructed using a build:rest cycle of 2 weeks building, one week rest.

The ability to push yourself to the very edge and hold it there for long periods of time requires both physical and mental stamina. If you know you can maintain steady power output for an extended period of time, that skill can give you confidence in other areas. You may have the confidence to try a solo breakaway or you may be more willing to try to bridge a wide gap if you're confident in your Time Trial ability.

This plan will not only help you build the physical and mental toughness, but it also includes Time Trial tips and pacing strategies.

Designed and written by Hunter Allen, former pro cyclist, co-Founder of Training Peaks and WKO, co-author of Training and Racing with a Power Meter and Cutting-Edge Cycling and Founder and CEO of Peaks Coaching Group. The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that Hunter uses with his own Clients. Battle tested and podium approved.

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 10:20

Back to Plan Details

Sample Day 1

1:30:00
Easy Ride - 1.5 Hours

Today is just a nice 1.5 hour cruise, just easy. Keep your effort at ENDURANCE (Power Z2 / Heart Rate L2 / RPE 2-3).

Put the Time Trial bars on today before your ride! Let's get used to them now and that will help you to define and tweak your position on the bike.

Sample Day 2

1:45:00
Classic FTP Intervals - 2x20 minutes

WU: 10-15 minutes working into ENDURANCE (PW Z2 / HR L2 / RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.

Stay in the TT bars as much as you can today!
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MS1: FTP Builder Intervals. Complete 2 x 20-minute FTP Intervals in your FTP (PW Z4 / HR L4 / RPE 4-5) , with 5-10 minutes of rest between each interval. Ride all other times at ENDURANCE (PW Z2 / HR L2 / RPE 2-3).

Terrain: Flat to rolling (or steady, low-grade climb if available). Cadence: 85-105.
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY (PW Z1 / HR L1 / RPE <2).

Sample Day 3

1:30:00
Tempo Ride

WU: 10-15 minutes working into ENDURANCE (PW Z2 / HR L2 / RPE 2-3), with 3 x 1-minute fast pedals to wake up legs.
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MS1: Tempo intervals help build aerobic fitness and muscular endurance. Complete 1 x 45-minute TEMPO (PW Z3 / HR L3 / RPE 3-4) effort. Terrain: Mixed. Cadence: 75-85 (try using one harder-to-pedal gear and then one self-selected). Ride all other times at ENDURANCE (PW Z2 / HR L2 / RPE 2-3) pace.
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CD: 10-15 minutes of easy spinning in ACTIVE RECOVERY (PW Z1 / HR L1 / RPE <2).

Sample Day 4

1:30:00
Easy Ride - 1.5 Hours

Today is just a nice 1.5 hour cruise, just easy. Keep your effort at ENDURANCE (PW Z2 / HR L2 / RPE 2-3).

Sample Day 5

2:00:00
NP - Microbursts

WU: 15-20 minutes working into ENDURANCE (PW Z2 / HR L2 / RPE 2-3) with 3 x 1-minute fast pedals to wake up legs.
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MS1: Microbursts! You are going to complete 2x10 minutes of microbursts. The pattern you will follow will be 15 seconds ON, 15 seconds OFF. The ON period is at 150% of your threshold (PW Z6 / HR L6 / RPE >7), and the OFF period is 50% of your threshold (Power Z1 / Heart Rate L1 / RPE <2). Complete the 15 seconds ON and 15 seconds OFF for 10 minutes. After the first set, ride for 5 minutes at ENDURANCE (PW Z2 / HR L2 / RPE 2-3) and then complete the second set. Continue on to MS2.
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MS2: Cruise for 15 minutes in ENDURANCE (PW Z2 / HR L2 / RPE 2-3) and complete the following: 6x10 second sprints out of the saddle (MAX Power, HR, & RPE). Complete two minutes of rest in between each interval.
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CD: 10 minutes of easy spinning in your ACTIVE RECOVERY (PW Z1 / HR L1 / RPE <2).

Sample Day 6

3:00:00
Endurance with Tempo

WU: 10 minutes working into your ENDURANCE (PW Z2 / HR L2 / RPE 2-3). Then complete 3 sets of 1-minute fast pedals with a 1-minute rest in between to open up legs.
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MS1: We’re building endurance today! Once warmed up, ride in your ENDURANCE (PW Z2 / HR L2 / RPE 2-3) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping your cadence between 90 and 100. During the ride, complete one 30-minute TEMPO effort (PW Z3 / HR L3 / RPE 2-3) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing ten minutes for cool-down.
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CD: 10-15 minutes of easy pedaling in ACTIVE RECOVERY (PW Z1 / HR L1 / RPE <2). Make that recovery shake. Stretching after the ride also.

Sample Day 7

2:15:00
Sunday Endurance Ride

WU: 10-15 minutes working from ACTIVE RECOVERY (PW Z1 / HR L1 / RPE <2) into ENDURANCE (PW Z2 / HR L2 / RPE 2-3) with 2-3 x 1 minute fast pedals to wake up legs.
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MS1: Endurance ride. Set a pace at ENDURANCE (PW Z2 / HR L2 / RPE 2-3) and hold this pace for the prescribed workout time. Focus on riding smooth and staying relaxed. Vary your cadence. Vary terrain.
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CD: 5-15 minutes of easy pedaling in ACTIVE RECOVERY (PW Z1 / HR L1 / RPE <2).

Epic Time Trial 8 Weeks Masters

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