Master's Plan: 8 weeks to an awesome Time Trial!

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

This master's plan is designed for any cyclist or triathlete age 50 older. It takes into account that as we age, our bodies need more rest. This plan goes in a build:rest period of 2 weeks building, one week rest. This training plan is for an athlete that wants to get to a peak performance in a time trial. The time trial can be any distance from 10k to 40k to 1/2 ironman. 8 weeks of specific workouts from 1- 2 hours a day (longer on weekends) designed to help any level of cyclist from beginner to advanced racer. Based on percentages of your threshold wattage, as well as heart rate, and perceived exertion, this plan will coach you to a super performance in a time trial (you can select this plan without knowing your threshold wattage or heart rate, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your power meter or heart rate monitor to the fullest extent with these detailed workouts. Including tips and pacing strategies, this is like having Hunter personally help you on your way to success. An incredible deal for this price, you are going to really be on the fast track with this training plan.

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).

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.