Six Week Intermediate Time Trial / TT Plan (Power)
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The Six Week TT Power Plan is designed to improve your ability to perform at a higher sustained intensity, in an aero position for your chosen TT event. The structure of workouts are typical of Ferguson’s Coaching Training Plans. This plan is for those using power and are used to doing at least three rides or more most weeks and are capable of riding for over 2 hours.
Most of the cycling workouts are fully built within the plan and can be used with smart trainers and most head units. Remember, all efforts should be performed in your time trial position. If you can’t hold your position in training, you won’t be able to in a race.
The peak week’s volume of training is 9 hours, (with the cross-training sessions). For those familiar with TrainingPeaks metrics, the peak week’s TSS is 433.
The cycling training is typically broken down into two main weekday workouts with optional rides for recovery or endurance. Mid-week rides are more suited to an indoor trainer but can easily be completed on the road.
The priority of Week 1 is to complete your Threshold Test and establish accurate training zones. You may need to test for both your road and TT positions.
There is a mixture of workouts in this plan, some based on short anaerobic intervals and others on threshold / Sweet-Spot intensity, so there is some variety. The Leg Speed Workouts promote recovery but also prevent your legs from becoming stale.
The weekend rides build your endurance, remember to have food and drinks with you. The longer weekend rides could be an ideal opportunity to ride your time trial course and get a feel for it.
There are also cross training sessions, although optional, they should be part of your training as they can benefit your riding. Cross training builds all-round injury preventing robustness. They may also help you with your ability to sustain your TT position.
If you can’t follow the prescribed schedule and must move sessions, try not to do more than two hard days back to back.
Week six is an easier recovery week leading up to the day of your event. Good luck and please let us know how it goes!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:04 hrs||3:00 hrs|
Day Off x2
|1:00 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:04 hrs||3:00 hrs|
||1:00 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter